It's never to late to be fit!
Summer is here. I hate to be the one to tell you this, but if you haven’t sculpted your ‘Summer Bod’ by now, it’s a bit too late. Truth be told, fitness is more than a look. Fit bodies come in all shapes & sizes. It’s never too late to be fit, and being fit never goes out of style. You can start your journey today. Note to self as I’m embarking on a journey to get my fitness back. Let’s do it together.
In our fast-paced lives filled with modern conveniences, it’s easy to put off health improvements until the perfect moment, like the start of a new week or a New Year, or retirement. But the truth is, tomorrow is never guaranteed. No matter how often you’ve heard the cliché, it still holds true. Making small but impactful changes starting today (not on Monday) can significantly improve your health and well-being. This is especially true if you have loved ones who depend on you. Think of being able to play with your kids or living happily ever after with your spouse or partner. Don’t put off your health until January.
On a personal note, I have always been active with running being my first love. But I also have a love for sweets and perhaps food in general. I can now attest to the fact that as I’ve aged, it has become harder to maintain the fitness & physique I once had. Gone are the days when I could eat whatever I wanted because I knew I could run it off. It now takes more effort and attention to my nutrition. Now that I have retired and have more time, my goal is to regain my fitness and lose the excess weight around my belly.
Why Act Now?
As we age, our bodies naturally experience a decline in muscle mass and strength, a process known as sarcopenia. We get weak. Trust me, I’m not as strong as I was in my thirties. Sarcopenia can begin as early as age 35 and tends to accelerate after age 60, leading to an average loss of 4-6 pounds of muscle per decade for adults who do not engage in exercise, particularly strength training. Yikes!
That’s scary, especially coming from a 55-year-old, lifelong athlete who is trying to get her fitness back. That would be me; that athlete is me. I do recognize the fact that, as I get older, maintaining my fitness is harder. I miss a week of weight training, and I feel like I’m starting from scratch.
Weaker muscles increase the risk of falls, injuries, and even disability. Taking proactive steps now can help prevent these issues and improve your overall quality of life; specifically with functional exercises. Functional fitness is a form of strength training that involves exercises mimicking real-life movements and activities. Think bicep curls to give you the strength to carry a bag of groceries.
5 Small Steps to Get you on your Way!
1. Build Muscle!
Aim for at least two days a week of strength training exercises. This can include bodyweight exercises like push-ups and squats, or using resistance bands and weights. Strength training helps combat muscle loss, enhances balance, and reduces the risk of falls. Stronger muscles also aid in daily activities such as carrying groceries, stocking shelves, getting up off the floor, and picking up your child.
2. Move More!
I’m sure you know a person who is always trying to ‘get their steps.’ If that is you, look for ways to increase your step count or move more throughout the day.
Whether it’s taking the stairs instead of the elevator, going for a walk during breaks, or scheduling active family outings, increasing your daily activity levels can lead to significant health benefits. It’s simple: the more you move, the more calories you burn, and the better you feel. Motion is lotion.
3. Eat Better!
Maintaining a balanced diet that is rich in protein, healthy fats, and whole grains is essential for supporting muscle health. Focus on incorporating foods such as lean meats, fish, nuts, and a variety of fruits and vegetables into your meals.
I understand that’s a lot of information. Nutrition can be complex. Ultimately, most of us understand which foods are healthier for our bodies: consume more greens and reduce the intake of processed foods. Drink more water and less soda. Make one change today that will start you on the road to healthier eating.
4. Stay Hydrated!
Dehydration can impair muscle function and overall health. Aim to drink enough water throughout the day. A simple guideline is to drink at least 8 cups (64 ounces) of water daily, adjusting based on your activity level and climate.
5. Sleep More!
We are a sleep-deprived society! I have always strived to not only get enough sleep, but also maintain my circadian rhythm even while working the night shift. Not getting enough sleep drains your mental abilities and puts your physical health at risk. Science has linked inadequate sleep with several health problems, from weight gain to a weakened immune system. Quality sleep and effective stress management are also essential for recovery and overall health. Strive to establish a bedtime routine, limit screen time before bed (that’s hard for many of us, including myself), and/or try meditating before bed.
Start Today!
Remember that small changes can compound over time. It is often said that it takes 21 days to form a habit, so make today your Day 1. By taking action today, you not only improve your health but also set a positive example for your kids & family. Tomorrow is not guaranteed, so don’t wait for Monday. Every small step you take now can lead to a healthier future for you and your loved ones. Embrace the journey of improving your health, and commit to starting today!
