You’re thinking about fitness wrong— and it’s kinda your fault.
Here is the problem. We have spent decades building habits for a 20-year-old version of ourselves. Now that we are not 20, those habits don’t serve us well anymore. (In some cases, they are downright damaging.) When we were younger, being fit was almost a given. It was easy, our bodies were primed to be in good shape.
We built mental models of what it meant to be fit based on that reality.
We could eat whatever we wanted, stay up late, and still have energy to burn. As we got older, things began to change, yet we are still making decisions about how to be fit based on that outdated mental model. So we make bad decisions.
We try to work out like a 20-something, but it doesn’t work, and we quit.
This is exacerbated by the world at large. It seems like there are all kinds of programs and marketing that are targeted toward the ripped 20-something on one end and water aerobics at the “Y” for the retirees on the other. Basically, it's for everyone who isn’t working! That leaves those of us in the middle without guidance, and that's a problem.
Let me make this crystal clear if you want to live longer and be healthy doing it, you need to exercise.
Notice I didn’t say you need to go to the gym or get a personal trainer. There are thousands of ways to get the exercise your body needs without following some plan that was developed for, well, someone younger than you.
What you need to do is build a new mental model of what fitness looks like for you NOW!
Don’t get me wrong, you can still get ripped if that is your goal, but you will get there on a different path than when you were younger. It's also going to take some work, but the return on that investment in yourself is super high. Researchers from the University of Cambridge found that even sedentary adults between 40 and 80 who increased their physical activity to 150 minutes a week were 24% less likely to die compared to those who do not exercise.
That's less than 22 minutes of exercise a day!
You can do this, and the best place to start is by building on some solid principles. This will help you change your mental model of what fitness means now and allow you to start making informed decisions about your health and well-being.
Below are 4 principles that will help you redefine what fitness looks like.
Focus on Functionality. Once we roll past 30, our bodies may not look or perform the way they used to. But that doesn't mean we should give up on fitness. Instead, let's shift our focus to functionality, which emphasizes mobility, balance, and mental health. By building strength and endurance in these areas, we can continue to enjoy an active lifestyle well into our later years.
Embrace Consistency Over Intensity. Gone are the days of grueling workouts and extreme diets. As we age, it's more important than ever to prioritize long-term, sustainable habits over short-term intensity. By consistently making healthy choices and engaging in moderate exercise, we can maintain our fitness levels and stave off age-related health concerns.
Prioritize Self-Care and Recovery. Our bodies may not bounce back from workouts and injuries as quickly as they used to. That's why it's essential to prioritize self-care and recovery, including sleep, relaxation, and stress management. By taking care of our bodies and minds, we can improve our overall quality of life.
Celebrate Non-Scale Victories. As we age, our bodies may not respond to workouts and diets in the same way they used to. But that doesn't mean we can't make progress. By focusing on non-scale victories, such as improved flexibility, endurance, and mental clarity, we can celebrate our successes and stay motivated to keep moving forward.
It's only too late when it's too late. (If you understand my meaning!) Don’t let someone else define what fitness means to you. Build lasting habits on solid principles. Educate yourself and make a plan. Exercise can take on many forms. Take 5 more steps today than yesterday, take your family for a hike, get on your feet, and do something. Do better.
You will never be 20 again, but you might start to feel like it!