Rewrite the 2nd Half of Your Life by Aging Strong (er)

As we age, it's common to hear narratives accepting physical decline as an unavoidable part of the process. This widely held perspective overlooks how a physical practice can significantly impact our longevity and quality of life. By integrating targeted strategies and routines into our lives, we can reduce the physical declines associated with aging and improve our strength, flexibility, and overall health. Let's explore how developing a physical practice can help us live stronger, longer lives, challenging the inevitability of becoming weak and fragile as we age.

Physical Decline with Age 

We know getting older is accompanied by various physiological changes, including: 

• decreased muscle mass and bone density, 
• reduced joint function and flexibility, 
• decline in cardiovascular health. 

These changes can lead to an increased risk of falls and injuries and a lower quality of life. However, much of what is considered an "inevitable" decline can be significantly slowed or even reversed.

The Role of a Physical Practice to Live Stronger, Longer 

Developing a physical practice is the cornerstone of my coaching philosophy. It's not just about sets and reps and what exercises to do. It's about creating a holistic approach to movement that aligns with you as an individual -- your goals, lifestyle, environment, and long-term well-being.

It's about developing skills and techniques that lay the foundation for a lifetime of physical activity. Start a little slower than the tabloid fitness media influencers suggest -- you'll feel and perform better over time. 

There is no blueprint; it's an individual thing that encompasses various aspects of fitness, including strength training, cardiovascular exercise, joint health practices, sleep, self-care, and recovery. We find things that work for you and fit into your life. Things you enjoy -- nothing has to suck. 

Strength Training: The Foundation of Youth 

• Muscle Mass Preservation: Strength training helps counteract age-related muscle loss (sarcopenia), preserving muscle mass and strength, which is crucial for maintaining mobility and independence.
• Increased Bone Density: Regular strength training stimulates bone growth, reducing the risk of osteoporosis and fractures commonly associated with aging.
• Improved Metabolism: Building lean muscle through strength training can boost metabolism and reduce the risk of metabolic disorders like diabetes.
• Joint Health: Strengthening muscles around joints provides support and stability, reducing the risk of injury and alleviating joint pain associated with conditions like osteoarthritis.
• Better Overall Function: Strength training improves daily activities by enhancing balance, coordination, and agility, which is essential for performing everyday tasks and reducing the risk of falls.
• Longevity and Quality of Life: Strength training can contribute to a longer, more independent life with improved physical function and vitality by promoting overall health and well-being.

Cardiovascular Health

Regular cardiovascular exercise, such as walking, running, cycling, or swimming, can improve heart health, increase stamina, and enhance mood. The guidelines tell us to aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week. For some, that's an overwhelming amount of time to commit to. Start with what you can do and build up to the recommendations. I cannot emphasize this enough. If you're starting from scratch or coming back from an injury, make smaller goals that you can do. Celebrate your consistency with these smaller snacks, and then begin increasing toward the recommendations.

Challenge the cardiovascular system in various ways. Aerobic exercises like jogging, walking, hiking, swimming, or cycling improve endurance by enhancing the efficiency of the heart and lungs. On the other hand, high-intensity training (HIT) and sprinting work on the anaerobic system, improving your body's ability to handle short bursts of intense activity. This variety not only prevents boredom but also ensures an all-around cardiovascular development.

Consistent cardiovascular training helps maintain the efficiency of the heart and lungs, reducing the risk of heart disease and improving overall energy levels.

Balance

Balance training is often overlooked and vital for maintaining mobility and preventing falls. Practices like yoga or Pilates, along with specific balance exercises, can enhance flexibility, improve posture, and reduce the risk of injury by improving the body's stability and coordination. I'll add balance training for five minutes before, after a workout, or at night. Currently, I'm using the Slackbow, but you can start by standing on one leg, then a folded-up towel, and then progress to something like the Slackbow.  

Tips for Creating a Sustainable Physical Practice

• Your Pace, Not Hers: Start slower than you think you should. Begin with activities you enjoy that match your current fitness level. Gradually increase the volume (how much you do), intensity (how hard), and frequency as your strength and stamina improve.
• Incorporate Variety: Engage in a mix of strength and cardio exercises that address all aspects of physical fitness, which can help reduce the risk of injury and keep it interesting.
• Listen to Your Body: Pay attention to your body's signals and adjust how much, how hard, and how often to avoid overtraining and injury. This is about finding the right dose, not chasing PRs every week. 
• Show Up: Consistency is key. Nothing new here. Adopting a physical practice mindset helps you focus on daily, weekly, and monthly milestones instead of the gap between here and there, which can cause overwhelm and anxiety.
• Seek Professional Guidance: Working with a coach can provide personalized advice and adjustments to your practice, ensuring you're on the right path to achieving your longevity goals.

Accepting physical decline as an inevitable part of aging is a misconception that overlooks the power of a physical practice. It's never too late to start, and the benefits can be profound, enabling you to live stronger, longer.

PS. One of my biggest pet peeves is when the internet tells us what to do and not how to do it. This is why I have a standing offer to get on a call with you, so you're not left to guess how to start and what to do first. 

Let's connect on a complimentary call to tailor a strategy that aligns with your unique schedule, life, and goals. No pressure, no pitch. If you'd like to move forward at the end of the call, we'll discuss how. If not, we'll say goodbye as friends. Reply here or contact me at [email protected]