Consistency is key in fitness, especially as we age through each decade, because what you do in your 40s matters to how you feel in your 50s, and the same holds true for each subsequent decade. Consistency creates a compounding effect that enables you not just to be healthy and fit but also to secure your independence, mental health and pain mitigation for years to follow. Here is a question from a retiree who is still young but is at an important crossroads in his life, as what he does now matters tomorrow:
Hey Stew, I am 46. Retired from the military and am trying to get back into fitness after about six years off. I still get up and do things, but I’m only hitting the gym once a week. Is that an OK place to start? What do you recommend? Thanks, JK
JK, thanks for your service. Thinking about longevity like a financial investment may be helpful. By the time we hit 40, the margin for error shrinks, but the leverage we have over our future self can skyrocket with a similar training structure as you had while serving. While moving more is key to our overall health, going to the gym once a week may not provide enough structure to see worthwhile improvements. A 30-minute daily walk and a basic lifting routine done four times a week for a year yields massive physiological adaptations. Once a week may be enough to maintain a minimum standard, however. It really depends on your goals.
You still have time to build up sufficient fitness to compete at the highest levels in strength or endurance competitions. Or, you can diversify your training to maintain a solid, above-average level of fitness across all components, like the tactical athlete: strength, power, speed, agility, endurance, muscle stamina, flexibility, mobility and grip. All these help you remain an asset in everyday life situations and even in emergency situations. You can work to become an asset or a liability. Can you help others in your life, or do they need to help you? People who can become healthy should focus on these types of lifelong goals if possible.
Mistakes to Avoid When Starting Fitness Routines in Your 40s and Beyond
It is common to start this process as you did in your teens and 20s. You have to avoid this “boom or bust” tendency and treat yourself like a beginner. It is normal to feel motivated at first and set an aggressive, six-day-a-week routine. Instead, do three days a week, every other day. This can help you avoid burnout in less than a month and quickly get you back into the habit.
Many also underestimate the stress of physical exercise. While relative to the condition you are in when you start, doing too much exercise often leads to exhaustion, not fitness. Your body does not differentiate between the stress of a tough workout and that of paying bills, starting a new career, or caring for aging parents. Stress is stress, and there is no need to burn the candle at both ends. Starting with easy workouts such as walking, stretching, some basic calisthenics and dumbbells will help you avoid overestimating your ability to recover and underestimating stress.
If you are adding physical fitness training, you also need to add fuel. Fuel comes from how you eat and how well you sleep. Good protein, carbs, fats, hydration and sleep not only give you energy for physical training but also help you recover from it better.
Do This Through the Week
Strength Training
My advice for your training routine is to do resistance training at the gym or with dumbbells, plus calisthenics at home, 2-3 days a week. This type of workout helps you fight age-related muscle and bone loss and keeps your metabolism burning more calories at rest.
Endurance Training
Add cardio in the form of walking, jogging, biking or swimming (or a mix of all) at a basic conversational pace. This will help you with cardiovascular health, which is needed to keep the heart working efficiently. It is recommended to get 2-3 hours a week of this type of exercise, but it can be spread throughout the week in 20- to 30-minute segments.
Mobility and Balance
Stretch more and do more balance drills (standing on one leg) to help prevent stiffness and falls and to reduce chronic pain in your 60s and 70s. I enjoy 1-2 days a week dedicated solely to non-impact cardio, balance drills and mobility/flexibility training. After each workout, you can also do a mini-mobility day as a cooldown.
Modern medicine is built to help us live longer. This is seen in our increasing lifespan. Your consistency in your 40s and 50s ensures you have the physical capability to enjoy your later years beyond your 80s. You are not just trying to look good at 45; you are training so that at 75, you can be the incredible grandparent who can still beat their grandkids in pushups.
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