Today, I will share the healthy habits I do at 38 years old and plan to keep doing into my 60s.
In a world where it seems everyone is doing advanced, fancy, flashy things to get and stay in shape… the reality is the boring basics are all you need.
Getting and staying lean and strong is the key to aging well.
When it comes to aging well, there are a few key things we have to maintain as we age:
- Our mobility
- Our body mass index
- Our muscle & strength
Maintaining these qualities will make us feel like we are 30 when we are 60. Here are the 4 habits I am focusing on to maintain those qualities:
1. Walking daily
If there is one “functional” exercise to rule them all, it is walking.
It is always free and always a step away.
I aim for one outdoor walk a day of at least 10 minutes. This is my baseline, I often do more once I get going.
Don’t overcomplicate it. You can go walking:
• With the dog
• On lunch break
• After dinner
Make sure you are:
Walking daily in your 40s.
Walking daily in your 50s.
Walking daily in your 60s.
2. Avoiding mindless snacking
A high BMI is the most significant risk factor for poor health as we age.
Excess body fat comes from excess calories.
Ditch the junky snacks and focus on eating meals built around:
• Protein
• Veggies
• Fruit
Mindless snacking can sneak up on us anywhere:
• Commuting
• Watching TV
• Preparing Our Meals
Small daily handfuls of mindless snacking lead to adding pounds of body fat over the decades.
You do NOT need to snack.
3. Resistance Training
Our muscles move our bones.
This is a vital function to keep as we age.
As little as two full-body resistance training workouts a week help us maintain and even gain muscle and strength.
Lift weights; it will be worth it.
The best way to resistance train is to work your major movement patterns with progressive resistance tools like dumbbells, barbells, cables, or machines. Stick to the basics:
• Presses
• Rows & Pulldowns
• Squats & Deadlifts
If you are not confident, hire a coach.
4. Getting to bed on time.
Good thinking, digestion, decision-making, and aging require good sleep.
Make sleep a daily priority. Aim for a similar wake and sleep time each day.
Pick a bedtime that allows for 8 hours of sleep.
I am up at 5 am and in bed by 9 pm.
Prepare for good sleep:
• Wake at a consistent time
• Get moving, no snooze button
• Get some light exposure outdoors if possible
• Limit caffeine after 2 pm and alcohol 4 hours before bed
To maximize sleep, do all four consistently.
Good sleep starts when you wake.
Disclaimer:
Maintaining good health as we age requires making tradeoffs.
The process is simple.
The execution is hard.
Summary
Get and stay fit & healthy into your 60’s by:
1. Walking daily
2. Avoiding mindless snacking
3. Resistance training
4. Getting to bed on time
Dedicated to Your Success,
Gary
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