Fitness After 50: Rewards Await

The loose-fitting pants I’d worn for years started to feel tight, and climbing the stairs from the parking lot to my office became harder and harder.

I told myself this was just a natural part of getting older, but deep down, I knew it was an excuse.

Everything came to a head when I finally visited a doctor in early October last year.

I hadn’t been to the doctor in years, which, looking back, wasn’t the smartest decision for someone who turned 52 in November.

To make matters worse, my old doctor had retired during the pandemic, so I had to find a new primary care physician.

The news from my new doctor was neither shocking nor encouraging.

My weight had gone up significantly, and my blood pressure was dangerously high. My BMI, which estimates body fat based on height and weight, was bordering on obese.

Walking out of the doctor’s office that day, I felt embarrassed.

I had always seen myself as a disciplined person, but I realized I had become complacent and developed some bad eating habits.

Determined to turn things around, I committed to making real changes.

I eliminated fast food and sugary drinks from my diet, stopped snacking between meals, and spent less time on my computer while prioritizing time outdoors.

The results so far have been promising.

Since my doctor’s visit, I’ve lost 14 pounds, and my blood pressure, heart rate, and BMI are trending in the right direction. My pants fit better, and I can climb the stairs to my office without feeling out of breath.

I’m still early in this wellness journey, but I feel optimistic about the progress I've made.

Staying fit after 50 does present its challenges. Here are a few strategies that have worked for me:

Set Realistic Goals

There’s a reason why most New Year’s resolutions don’t even make it to February—unrealistic goals lead to quick burnout.

I used to be a three-sport athlete in high school, practicing for hours daily and spending my summers playing basketball and baseball. But that chapter of my life has closed.

Now, my goals are much simpler and more age-appropriate—eat healthily and stay active.

Improving my diet has been particularly challenging. I used to rely on fast food for lunch but now prefer preparing meals at home featuring fruits, vegetables, and whole grains, avoiding processed foods.

On the exercise front, I’ve made it a priority to carve out an hour daily for physical activity—this is non-negotiable.

I started with moderate walks, then shifted to brisk walks, and recently incorporated light jogging.

I’ve also added bodyweight exercises to my routine. Heavy weightlifting isn’t practical for me anymore, but these adjustments work well for this stage of life.

Don’t Be Hard on Yourself

A friend in the medical field once shared an invaluable piece of advice with me—you are where you are.

It’s all too easy to dwell on the “what ifs” and “should haves,” but that doesn’t lead anywhere productive.

Holding yourself accountable is important, but don’t beat yourself up for enjoying a slice of pizza or a glass of wine. We’re only human, after all.

Leverage Technology

My iPhone came with a built-in fitness app that tracks steps taken, distance covered, stairs climbed, and calories burned—all presented in a simple red ring charting your daily activity progress.

My personal goal is to close that ring every single day.

We live in a world increasingly driven by technology, and not utilizing these tools is a missed opportunity.

There are countless free fitness and workout apps available that can help you stay motivated and on track.

Make Fitness Fun

If someone had told me 30 years ago that I’d end up being an enthusiastic golfer, I would’ve laughed. And yet, here I am.

Whenever I have the chance, I golf with a group of high school friends; we even squeezed in one last round on December 28th.

When you align your fitness goals with hobbies you enjoy, it stops feeling like a chore. Whether it’s golf, hiking, or dancing, find an activity that brings you joy while keeping you active.

Final Thoughts

Fitness after 50 may feel daunting, but it’s entirely doable with realistic expectations, self-compassion, and a little creativity.

Celebrate small wins, incorporate movement into activities you enjoy, and use the tools at your disposal to make healthier choices.

Remember, every step forward is progress. Adjust your approach as needed and focus on building long-term habits that help you live your best life.

Source: richlandsource

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.