April 2, 2020

Do you know the 10 Rules of Health & Fitness After Age 50?

Allow me to shed some light.

Am I talking about the Purpose of Life. Sorta but not that deep.

Here's what you want (if you're like me):

  • live long
  • make memories
  • be useful
  • have fun
  • matter to someone or maybe a few special people
  • be remembered

Knowing that, here's the health and fitness goals you want to achieve:

  1. Don't Die Early
  2. Maintain Independence (strength, energy, mobility, balance, conditioning, etc.). Will you wipe your own ass on your last day? Sorry for the visual, but that's a goal of mine. I don't want to put my kids through watching me slowly die.
  3. Brain Health. Maintain cognitive ability. Getting dementia is not just bad luck. There is a lot you can do to promote brain health and much of it also promotes cardiovascular health. A two-fer.

So, Here's Rule #1 for Health and Fitness After Age 50

#1 - Lift Heavy Things

Now first, heavy is a relative thing. What I mean is that you need to engage in some form of resistance training (and there are many ways to do this) with enough intensity to break down muscle fiber and increase your strength. Heavy is heavy enough to keep producing muscle growth.

“Strength solves all problems"

Maintaining independence is all about building (or rebuilding muscle mass) and strength.

Here's the message I want you to take away.

Building muscle, getting stronger, engaging in some type of resistance training is not a nice thing to do. It's not "you should do it". It's a must do. It's the most important aspect to your overall conditioning program.

Walking is great. Biking is wonderful. Playing golf is fun. It just ain't enough. And it's not even close.

So Rule #1 is to actively combat sarcopenia ('cause it is happening to you) by lifting heavy things.

A corollary to Rule #1 is Carry Stuff Around.

This is one way to Lift Heavy Things.

Carry things in your hands while walking. Hoist them onto your shoulder and move around. Hug them to your chest. Push a wheelbarrow full of dirt. Drag a tire across the ground. There are many ways to "move under load" which is a functional application of Lift Heavy Things.

You want to be a fun grandparent?

Better be able to carry a young child without getting hurt or sucking wind.

One of the better (and very simple) applications of Carry Stuff Around is the Farmer's Walk.

Make these weights. And then carry them around.

Stay tuned for Rule #2.

Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 64 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Active Boomers get lean, healthy and strong so they live rewarding, fun lives using his signature 2 Rule Easy Fat Loss training program.

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