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Ways to be Fit at Any Age

Did you know that age is a matter of mental perception and not an excuse? You can begin an active lifestyle at any age.

By: Sylvia Slezak | May 2022

Photo by csp_monkeybusiness

No matter what time of the year it may be, health and fitness can be achieved at any age and at any time of the year. Changing your lifestyle to reflect health and fitness all-year-round may not warrant a quick weight-loss diet in order to fit into that special bathing suit, pants, shorts, dress, or one-size-too-small apparel.

“My research finds that believing weight is changeable … can help you overcome the mental challenges of dieting, including helping you cope more successfully with those inevitable setbacks,” says Jeni L. Burnette, PhD, assistant professor of psychology at the University of Richmond. End that “once fat, always fat” mentality, and you’ll find it easier to make better food choices.

Here are some helpful tips to get fit and be motivated throughout year.

Much of the stress we may have experienced during the pandemic lockdown, or during the winter and holiday season can be attributed to our lack of sufficient sleep. Sleeping less than five hours a night can make the weight gain more likely. Make it a priority to get six to nine hours of quality time with your pillow tonight -- and every night.

Goals for Healthful Eating

Healthful eating is easier than you might think. By making small changes and taking them one at a time, they are more likely to stick with you throughout the New Year and beyond. As with any diet or exercise, it is advisable to consult your physician first.

  • Eat more fruits and vegetables.
  • Eat more whole-grain foods, such as whole-wheat bread, rye bread, brown rice and whole-grain cereal.
  • Use healthful fats & liquid vegetable oils such as olive, grape seed, coconut or safflower oils, avocados, and nuts.
  • Choose lean proteins such as skinless poultry, fish, yogurt, beans, nuts, and grains.
  • Read food labels to help you choose healthful foods.
  • Keep portions smaller than your fist and in control at all times.
  • Resist emotional and nighttime eating.
  • Balance your meals and keep track of what you eat.
  • Cut back on added sugars and caffeine.
  • Limit alcohol consumption to one or two drinks per day.
  • Select restaurants that offer heart healthy meals. Ask for salads (sprinkle lemon juice and oil instead of fatty salad dressing), steamed or broiled rather than deep fried.

Health benefits of physical activity

  • Tackles anxiety, depression and anger
  • Improves both mental and physical health
  • Promotes enthusiasm and optimism
  • Improves self-image and energy levels
  • Enhances the immune system
  • Improves circulation, which reduces the risk of heart disease
  • Helps maintain a healthy weight
  • Improves muscle tone and muscle strength
  • Helps prevent bone loss
  • Can lower blood pressure
  • Helps to fall asleep faster and sleep more soundly
  • Helps in the battle to quit smoking

Get Movin’

Did you know that you lose balance, core strength and overall muscle strength every year if you don’t do something about it? If you haven’t exercised in years, it’s time to get going! Even if you’re 50, 60 or 70 you can start to reverse these changes with a few simple moves. Do these three exercises three times week, and add on other exercises as you get more fit. Physical activity is all it takes to start turning back the clock!

Ways to be active

  • Stretching to increase flexibility.
  • Balancing by standing on one leg at a time, shifting weight to one foot and holding.
  • Lifting light weights and squatting.
  • Training with resistance band exercises to tighten and tone all over.
  • Doing push-ups against a wall instead of on the floor.
  • Walking outdoors, gardening, golfing, swimming, dancing.


Take a break

  • Pamper yourself - whatever makes you feel special.
  • Go to a spa and get a massage, manicure, pedicure, or a facial.
  • Change your hairstyle or add to your wardrobe.
  • Make yourself laugh - excellent antidote to stress.
  • Read a funny book, watch a comedy, or call a friend who makes you laugh.
  • Take a tour, a boat ride, a cruise, horseback-riding on the beach.
  • Try a new restaurant or go to your all-time favorite one.
  • Watch the sunset on the beach.
  • Attend a concert, go to a movie, try new things, be adventurous.

You should believe in yourself. The body achieves what the mind believes. To live well, you should enjoy life, get the most out of every situation and get excited. You’ll be energized and so will those around you.

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