“I’m getting old.”

Saying that to friends is usually followed by an avalanche of platitudes from said friends.

“You don’t look your age”

” You’re as young as you feel”

“Age is just a number”

“50 is the new 30, 60/40, 70/50, etc.”

My Grandpa Maly used to always round it up. When he was 71 he was “in his 72nd year”.

But the truth is, I’m getting old.

But my point of view is, that’s not a negative thing. It’s just a fact. I was born in 1960. It’s 2024. I’ve got my 64th coming up in August. I don’t think that’s a bad thing. But I think it’s good to keep in mind, especially when it comes to activity, ie working out.

I currently work out 6 days a week. I’ve been doing that for as long as I can remember. Because of that;

• I have pretty damn good cardio.
• I have retained a decent amount of lean muscle, even though my ectomorphic body doesn’t build or retain it very easily.
• I have by and large managed my weight at the level I want it to be, though that is more a product of diet. Weight management is at least 85% diet, though I wish it wasn’t. But that’s a different blog.
• As a result of all of the above, I have what I call functional fitness. By that I mean I can live my life on my own terms. I can walk up stairs, carry my groceries, do my laundry, not to mention run races, perform in shows, etc.

But to retain this functional fitness, I have to keep at my routine. The cliche that “fitness is a bill that is due every day” exists because it is true. And you can’t pay that bill if you’re laid up because injuries. And one of the big things about getting older is that you can hurt yourself doing practically anything.

• Getting into / out of a car.
• Getting into / out of bed.
• Bending over to tie your shoe.
• You get the idea.

Staying on the grandparent messaging, my Grandma Tully was fully active until she broke her hip while falling. Her life was never the same after that. She was sharp as a tack mentally, but her body failed her, because of a simple fall.

So hey, thanks for the happy news, Bob. What’s the point of this little dark cloud?

See, I don’t think it’s a dark cloud. I think that it’s good to be aware of your age. That way, you can adapt your activity to minimize your propensity toward injury.

Adapt , modify, edit….

I used to do a fair amount of obstacle races. You know, Spartan race, Warrior Dash, Gladiator races, etc. Running plus climbing walls, jumping through fire, ice pools, electrical shocks. You know, the fun stuff. But these days, when I fall off a 10 foot wall, I don’t bounce back up as well. Or at all. So that’s off the list. Running is fine. But I’ll give the falling into mud pits a miss…

…but I digress…

So here are 10 hints? tips? whatevs, for folks over 40 who want to keep on the wellness path.

• In the gym, proper form is more important than the amount of weight you lift. Leave the bad form, grunting and throwing of weights to the kids.
• Keep your movements controlled and smooth. Sudden, ballistic movement is a great way to strain, sprain and break bones & ligaments.
• Be consistent in your routines. Keep things consistent for 8-10 weeks at a time. I know people preach “muscle confusion”, but unfamiliar movements, performed under stress or resistance, is a young person’s game.
• Start workouts with a dynamic warm up. Give your body a minute to get “in the mood”.
• Consider yoga. It’s a great way of developing or retaining your balance and flexibility. These decline as you age, and many workouts don’t address these aspects of wellness.
• Sleep! Work on habits which maximize your potential for getting quality rest.
• Consider supplementation. There are many schools of thought about this but I know that I don’t get all of the beneficial nutrients I need from my diet, and I think supplements (good, quality supplements!) fills in those gaps in my nutrition. I think my body needs certain things to continue to run efficiently and well.
• Drink water. I know, all drinks are primarily water, but staying hydrated has all kinds of benefits. Cardio, waste disposal ( if you know what I mean) skin health, plus many more.
• Find like minded folks. Group fitness activities, or just having a workout buddy, are a low key way of holding yourself accountable to others.
• Age is not an excuse!

I know I said that you need to be aware of your age, but don’t use it as an excuse. And don’t let others, and their self-imposed limitations, infringe your freedom to integrate wellness into your life. Other people may think you’re a little obsessed, or trying to “be young”, or not act your age.

I personally have no idea what is involved in acting my age.

I just do me.

I like being able to live my life, my way. And I know that watching my diet, and my fitness regime, are what makes that possible. And what makes my fitness regime possible is being smart.

And knowing…

…I’m getting old.

It’s a good thing. 63 has been a blast.

And I think 64 is gonna totally kick ass.

Talk later,

Bob