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Health Advice for Boomers


April 5, 2020

See Rule #3 of the 10 Rules of Health and Fitness After Age 50

Good Health Advice

Dan John quotes Dan Gable (gold medal winning wrestler and famous coach) with "If it's good for you, do it every day. If it's not, don't do it at all."

That's Rule #4.

There are two corollaries to Rule 4:
  1. Control Your Environment and
  2. Perfection is Not Required.
Good Health Advice for Boomers

#1 - Lift Heavy Things
#2 - Increase Nutrient Density
#3 - Sprint Occasionally
#4 - If It's Good for You, Do It Every Day

Rule #4 is one of the harder ones to get totally right. It takes focus, determination and just toughness to prevail here.

What does it mean?

If it's good for you, do it every day.

This tends to be obvious stuff but often things that are disregarded as well. Like:
  • restful sleep
  • balanced nutrition
  • exercise/movement
  • fresh air
  • sunshine
  • mobility work
Others might be more personal things like:
  • enjoy quiet, reflective time
  • showing and feeling gratitude
  • praying or meditating
  • reading
  • be helpful and useful
The "what's good for you" things are basic, foundation elements of a healthy life. A sports metaphor is the "blocking and tackling" of life.

If it's not good for you, don't do it at all.

This is stuff like:
  • don't poison yourself with tons of sugar, industrial seed oils or cheap and highly processed grains
  • limit alcohol (this is why we have the perfection not required corollary)
  • don't worry about things you can't change
  • don't ruminate
  • don't beat yourself up
  • chronic cardio is counterproductive
  • excessive sitting (move more, sit less)
  • don't smoke
  • don't text and drive
  • get off your prescription drugs if you can
Things that are not good for you tend to increase stress (both physical and mental) instead of mitigating stress. Modern life is stressful by design so you need to intervene on your own behalf and tamp down controllable stressors.

This is where the Control Your Environment corollary helps.

Make it easy to win some of the time because you just won't win all of the time.

Control your home space for sure. And maybe your car and office space too.

Use a morning routine to get you started right every day.

Carry water with you. Take food if you can. Planning and Preparation is a skill you need to learn.

Get up and move around often even if only for a few minutes.

Rule #4 is a game of percentages. You just need to win more than you lose over time. Little things either add up in your favor or can drag you down.

Figure out what is important to you and do more of it.

Don't waste precious time doing dumb stuff.

This is good health advice for Boomers

#1 - Lift Heavy Things

#2 - Increase Nutrient Density
#3 - Sprint Occasionally
#4 - If It's Good for You, Do It Every Day

Stay tuned for Rule #5, one of my secrets to easily building lean body mass.

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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