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I won’t be surprised if this is the least opened newsletter since we’re talking about fitness.
Urgh…
I know what you’re already thinking.
The pain, the sweating, the flexing by others if you’re working out in a gym.
And that’s just the tip of the iceberg.
But fitness is inevitable as we age, and here’s why it matters more than ever.
The Importance of Fitness as We Age
Here are five resources highlighting the importance of fitness as we get older:
- 5 Benefits of Exercise for Seniors and Aging Adults | The GreenFields
- 10 benefits of exercise for older adults | AsiaOne
- Never Too Old To Exercise: Here’s Why Exercise Is Important For Older Adults | ActiveSG Circle
- The Life-Changing Benefits of Exercise After 60 | Kirby Pines
- 16 Benefits of Exercise for the Elderly | The Care Workers’ Charity
As we age, our metabolism naturally slows down. This affects us biologically if we maintain the same lifestyle we had as young adults.
Personal Experience
I used to eat a 5-piece KFC supper three times a week in my 20s. I could barely feel the effects.
If I did that now, you’d likely have to visit me in the hospital for bypass surgery.
My fitness regime isn’t about extending my KFC streak (although I won’t mind the occasional fried chicken). It’s more about maintaining an active lifestyle.
Benefits of Staying Fit
1. Combating Daytime Fatigue
Admit it. There are times during the day when you just can’t help dozing off.
Whether it’s in a long meeting or just playing with your young kids, somehow the nap monster creeps up on you at the worst possible time.
Keeping fit can significantly reduce midday sleepiness. Regular exercise contributes to improved sleep quality, which in turn can help mitigate feelings of tiredness during the day.
2. Keeping Up with Kids
I still have young children. I want to be able to carry them as long as I can and as much as they let me.
My 2nd child is now around 21kg, and I want to be able to piggyback her if she asks for it.
I also wanna do things like this without breaking my back
3. Anti-Aging Benefits
Exercise plays a crucial role in anti-aging by positively impacting various physiological and cellular processes associated with aging.
You get cellular and molecular benefits AND physical health benefits.
4. Weight Management
If you want to maintain your shape, you need to burn more than you eat.
Since metabolism is slowing, you can’t expect the burger to incinerate as quickly as before.
Effective Exercise Strategies
When it comes to exercise, not all workouts are created equal.
My friend was wondering why she kept gaining weight despite her once-a-week yoga.
“Once a week” and “yoga” in the same sentence isn’t going to help you burn off many calories.
I don’t have the answer to how much you might need to burn daily over and above what your body already does, as it depends on various factors. Which is why I top it up daily.
My Current Regime
- Monday to Friday: Daily gym class at BFT
- Sunday: Either street soccer or a run
It may seem excessive, but I’m also leaning towards efficiency.
You burn the same amount of calories whether you’re:
- Swimming for an hour
- Running for 30 mins
- Doing MMA for 5 mins
Assuming all things being equal, I would go for MMA and get my daily intake done and dusted in 5 mins. But MMA also means potential injury, which could affect my regular routine. Hence, I chose cross-training as the next best thing.
Starting Your Fitness Journey
I didn’t get to my current routine from day one. I started slow like everyone else.
What I think is important is consistency rather than intensity.
Useful Resources
1. Nike Training app: Offers guided trainings where you can choose session duration. Start low from 7 mins and slowly work yourself up.
2. Nike Run Club: Great for guided runs to keep motivation high.
Recovery and Self-Care
As we age, recovery becomes just as important as the workout itself.
1. Cold water therapy: I use the Anda Arctic Ice Shower for easy at-home cold water treatment.
2. Cyrocure hot and cold compression sleeves: Great for post-workout knee recovery.
3. Hydragun HeatPulse Back & Core massager: Uses heat and vibration for quick and easy back pain relief.
The Importance of Sleep
Getting sufficient and good quality sleep is crucial. Based on my tracking, my sleep is worse when I have drinks close to bedtime. So I naturally adjust to earlier drinks if I wish to indulge.
Embrace Your Fitness Journey
Remember, the path to fitness isn’t about perfection—it’s about progress. Every step you take, no matter how small, is a victory worth celebrating.
Whether you’re just starting with a 7-minute workout or you’re tackling intense cross-training sessions, you’re investing in your future self.
As we age, fitness becomes our ally in maintaining not just our physical health but our zest for life. It’s the key to keeping up with grandchildren, exploring new places, or simply enjoying each day with vigour and vitality.
Your body is an incredible machine, capable of amazing feats at any age—all it needs is your commitment.
Remember, the best exercise routine is the one you’ll stick to. Find joy in movement, relish the post-workout glow, and take pride in your growing strength and resilience. Your future self will thank you for the gift of health and vitality you’re giving them today.
The healthy man wants a million things. The unhealthy man only wants one thing
Anonymous