Fitness in your later years requires you to evolve and establish a different set of goals for continuing a healthy lifestyle.
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In the first month of the NFL season, Baltimore Ravens’ Steve Smith Sr. is ranked 3rd in receiving yards. At 36 years old, Smith Sr. put on one of the best performances of his career in week 3 versus the Cincinnati Bengals. This is a feat to witness because the 2015-16 season will be Smith Sr.’s last season in the NFL. As I watched him log 186 receiving yards and two touchdowns, it reminded me that sports aren’t just a young man’s game. Keeping yourself in shape, especially when you reach the second act of your life, is all about developing smart habits and challenging yourself to a new model of maintenance for your body.
Not all of us are as fierce as Steve Smith Sr. or any professional athlete for that matter. In the fitness world, the middle aged man is an under-served community. The “dad-bod” craze has become a hot button issue in relation to men who have let themselves go and who show no shame. However, let’s be honest—we all have moments where we aren’t proud of evidence in the decline of our bodies. I think many men look back at their glory days and yearn for that peak physique, myself included. Men don’t let themselves go out of laziness or lack of awareness. Sometimes, we just don’t have the knowledge to be able to stay fit without overexerting ourselves to the point of injury or exhaustion.
Recently, I’ve spent some time paying attention to fitness relating to men who are on the cusp of leaving their athletic or physical “prime”. Whether you’re 35 or 65, I offer some guidelines to assist in regaining a positive body image as well as adding some healthy years on to your life.
You have to know your limits and adapt. In my early 20’s, I could run a 7-minute mile. That’s since stretched to 12 minutes most days. I’ve become aware of my personal limit. So in order to get adequate cardio, I’ve taken up boxing and do 30 minutes of circuit training every day. It’s crucial to listen to your body and know what it’s capable of in the later years. As men, our bodies change often and we don’t even recognize it. Be open-minded to finding new ways to burn calories and build muscle. You’re not soft or weak because you’re wise enough to go back to the basics of fitness in favor of self-preservation.
Being big isn’t the end result. With the recurring focus on desirable mens’ bodies like Dwayne Johnson, JJ Watt and David Beckham, there’s a prevailing idea that being fit means being muscularly big. That couldn’t be more wrong. As you get older, your focus should shift to increased flexibility and stamina. Yoga for men is a saving grace because it gives you the opportunity to meditate; something men could use to decompress and channel unhealthy emotions. It also achieves a higher likelihood of recovery or what I call “bounce back.” Quick story: I was having pain in my hip for two weeks. I’d been doing a lot of weight lifting. I discovered that my alignment was off. I went to a few yoga sessions and after seeing a chiropractor, I’m pain free. Once you reach a certain point, you have to teach your body to maximize the strength it already has.
Physical fitness begins and ends with the right diet. You’ve read it in magazines. You’ve heard it discussed. You may have even had a doctor or personal trainer tell you. But it’s the indisputable truth! The body you desire is about 80 percent of what you put into your body. Our eating habits and even cravings change when we’re older. For one, we don’t always have the time to consistently eat the right food. I’m guilty of gorging when time gets away from me. I’ve found that weekly meal planning is a routine that disciplines you to eat better. Everything in moderation. When it comes to our health, we owe it to ourselves to make no excuses.
Always make time for your doctor. The older men get, the more anxiety we have about going to the doctor. When one thing is wrong, it seems like other things start to go wrong. Keeping in touch with your doctor is an instrumental part in body maintenance. Often, your doctor can look at blood work and simple vitals to determine what’s working for you and areas that you should improve upon. They can also detect problems before they manifest.
Old man strength is one of those labels that men shy away from. Getting old—the actual process—is often disheartening for some. We spend our youth feeling invincible so the phase of facing mortality hits us like a Mack truck. Although, you don’t have to settle for a dad-bod or being unhealthy. You don’t have to stop working out or neglect your physique. Much like the will and vanity of our youth, old man strength takes the type of will that relies on measuring your own standards of what healthy looks like. It doesn’t take much to stay fit. You just have to embrace that your methods will take some getting used to.
If you want more tips or need help developing a fitness regimen, tweet me @jusjam3s
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