"We do not stop exercising because we grow old. We grow old because we stop exercising." — Dr. Kenneth Cooper
Before I ever wrote a single word on this website, I told myself I would always be honest. I would tell my personal truth about what I've learned from my own experiences and from what I've learned from others.
One thing I've learned is that it's harder to gain muscle and lose weight in my fifties than it was in my twenties. I went through some frustrating times because of unrealistic expectations. I'm not telling you this to discourage you from starting– or continuing– to exercise. I’m telling you because I think it’s important to have realistic expectations about what fitness looks like as we get older.
If you have a goal to reach a certain weight or to be stronger than you are now, you can still get there. In fact, I sincerely believe that if you focus on consistency and a routine, it might be a lot easier than you think.
But the stakes are higher for us as we get older. It’s about quality of life.
When I was younger, and I chose not to work out, I gained weight and got weaker. If I choose not to exercise now, I have those same problems– and I also increase my chances of dealing with things like high blood pressure, high cholesterol, heart disease, stroke, and a bunch of other health issues.
That's why I'm so passionate about what I'm doing now. I’ve realized it's not about working as hard as possible to reach a goal and then allowing myself to be happy. For me, it has to be about happily working the system I’ve set up and letting the "goals" take care of themselves.
If I'm honest about it, I'm not really a "goals" kinda guy. I'm more of a "I know if I stick to my routine, good things will happen" kinda guy.
Please understand that I'm not saying I’m a pillar of health or I've got it all figured out. What I'm trying to say is that I'm happy with what I'm doing. I'm happy with the progress that I've made. And I know that as I keep going with my routine, good things will continue to happen– and that makes me happy too.
It's Not Just About Looking Fit Anymore
My earliest memories of working out go back to grade school. My goals started there: get bigger muscles so the girls might like me. From there, all the way until I started this experiment, my goals were pretty much the same.
Wow. What impotent goals.
Growing older has helped me realize that it’s gotta be about more than that. It’s about feeling better, sleeping better, moving with less pain, staying mentally sharp, and having more energy for myself and the people I care about. That stuff is really important to me.
But as we lose weight and get a little more toned, we look a little better too. And there ain’t nothin’ wrong with that.
I mentioned earlier how getting older is harder in some ways. But in situations like this, getting older helps. I can now see how working out for the wrong reasons never really helped me for long. Combine that with the "go hard or go home" attitude I had all those years, and it's no wonder my motivation quickly faded.
Things like magazines and social media try to make us all think that exercising is for the young and the fit. That's a load of shit. Don't let this make you feel invisible or like you don't matter, because it's just not true.
It's so much more important to exercise consistently as we get older. For me, consistency over intensity is the key. I would suggest paying attention to which exercises you enjoy more than others. Use those on days when you're "not feeling it" to help you keep the ball rolling.
Exercise Is Good For Your Mind Too
"By the time you're 80 years old you've learned everything. You only have to remember it." - George Burns
I was very close to my mom growing up. We became even closer as we both grew older. My dad passed away when I was just a baby, and my mom raised my two brothers and me on her own. I grew to admire the mental strength of this wonderful woman.
Unfortunately, in her late seventies and early eighties, she began showing signs of dementia. My brothers and I watched helplessly as our loving, resilient mother succumbed to this horrific disease. At times, she would have brief moments of lucidity where we could see and feel the emotional pain she was going through.
Mom passed away a few years back, and I remember her formidable years fondly. However, those last few months of her life were very hard on her and those who adored her. To be honest, the possibility of my son seeing me like that scares the hell out of me.
I feel a sense of control having exercise in my life. Not just because I know I can change my mood with a quick workout, or because I feel good about being consistent for years now, but because I know I'm doing everything I can to help lower my risk of developing that devastating disease.
Compared to dementia, daily stress seems like a walk in the park. But we all know how it affects our lives. I always have a couple of dumbbells near me at work. When I start feeling stressed and I have a little downtime, I'll do a set of curls or skull crushers for my triceps, and it's amazing how much it helps relieve stress. There are many other bodyweight exercises you can do at work as well.
You Don't Have to Exercise Like You Did at Twenty
"It does not matter how slowly you go as long as you do not stop." — Confucius
I think I probably developed some very negative associations with exercise during my high school and college days. Waking up at 5:00 a.m. for basketball practice, going to school, and then another basketball practice after school was common during "hell week," as we called it. And if I didn't spend at least an hour or so in the weight room every day during the summertime, I felt like a loser. Looking back, after basketball ended when I was about twenty, it's no wonder the thought of exercise felt absolutely painful to me.
It's really too bad I wasn't smart enough to figure out, until this experiment, that exercise doesn't need to be hard; it just needs to be consistent.
I'd like to think I've learned a few things over the years, but what I've unlearned is just as important to me. Things like pain equals progress, more is always better, the gym is the only place to get in shape. That last one was a hard one for my ego to unlearn; bless its heart.
If I were to humbly suggest three things to help someone get started or keep going when life gets in the way, it would be: meditation, stretching, and walking. These have been there for me through thick and thin — and they're about as far from "hell week" as you can get.
Staying Strong Means Staying Independent
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness." — Edward Stanley
You have probably seen the commercial about the older person who's fallen and can't get up. I know it's painful to watch on many levels, but holy shit, I don't wanna be that person.
That’s one reason exercise becomes even more important as we get older than it was when we were younger. The National Institutes of Health explains more about the health benefits of physical activity.
I work somewhere where most of my co-workers are young and in shape. Sometimes they notice the dumbbells next to me and say, "That's a good idea. I should do that."
I tell them, "When I was your age, I could get away with not doing much, but the older I get, the more important it becomes."
Sometimes they look at me like I've got three heads. They don’t have a frame of reference yet. They don’t know what it’s like to be young, then get older, and realize that getting up off the floor, carrying groceries, or climbing stairs may not always be as easy as it is now.
Or maybe they just think I’m the weird old dude with the dumbbells
It's difficult to feel independent when you're in pain all the time. Chronic pain can make your quality of life really suck. For me, back pain has been the worst of it. But I’ve noticed that the more I move, the less pain I’m in.
I actually have less back pain now than I did when I was in my forties. Don't get me wrong, I still have good days and bad days. But overall, knowing I hurt less now than I did years ago tells me I’m on the right track.
I used to roll my eyes when people said, “Check with your doctor before you start exercising.” I get it—but it really is important as we get older. And pay attention to your body. If something feels sharply painful, new, or just plain wrong, get it checked out
Staying strong isn’t about looking a certain way. It’s about holding on to your independence for as long as you can.
It's Never Too Late to Start
"The miracle isn't that I finished. The miracle is that I had the courage to start." — John Bingham
I understand how it might feel like you've missed your chance. You might think, "What's the point of starting now?"
I started in my fifties. I started small, ridiculously small, and it was one of the best decisions of my life.
I also understand that getting started can be the hardest part. But it doesn't have to be. You don’t need to overhaul your life. Start small, make it easy, reward yourself, and let yourself feel good about what you're doing.
A couple of minutes a day counts. Don't worry about perfection; it's unattainable anyway. Just give it a try. What do you have to lose?
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The important thing is that, thanks to epidemiological studies, we know that exercise is the most powerful anti-aging tactic we've got. — Alex Hutchinson
Here’s the truth as I see it: exercise matters more as we get older because when we’re young, things like bone strength, joint health, and muscle development come more naturally. We can actually take those things for granted.
We have to be more mindful as we get older because we’re generally not as active as we once were. Slowly, over time, we can experience muscle loss and mental decline without even realizing it.
Getting older has its benefits, though. We gain the wisdom to exercise for the right reasons, the realization that exercise can be simple, and the ability to take vanity and comparison out of the equation.
I know exercising can seem like a chore. But you don’t need an hour in the gym–or any time in the gym, for that matter. You don’t even need goals. All you need is the willingness to do something small consistently.
Your future self will thank you.