Start where you are
Hello friends, and particularly my T60 Fitters. First, I want to tell you how thrilled I am that one of my students is returning to my T60 Fit classes after many months of illness. She is in her 80’s and I must applaud and commend her effort to take that first step and rejoin the class. BRAVO! Many others would give up.
Starting where you are, whether you are recovering from an illness, starting over for the millionth time, or trying to up your game. Like anything else we do in life, taking that first step is the most incredible step you can take to begin the next phase in your journey to health.
This journey is YOUR journey and can’t be compared to others. It doesn’t matter if you’re just starting, picking up where you left off, or upping your game, the key is to start where you are right now. Today, NOT tomorrow.
It’s natural to feel a little overwhelmed, especially when we’re bombarded on social media with successful people telling you how easy it can be. Well maybe it is not that easy, but it’s important to remember, that your journey is uniquely yours, and it’s never too late to begin or restart. You just need to start and don’t compare.
Taking it step by step
A healthy lifestyle is not a race; it’s a lifelong journey. Taking it step by step ensures you build a solid foundation and avoid injuries. Set realistic, achievable goals that challenge you just enough to keep you motivated. Maybe you aim to walk an extra block each week, add an extra session of strength training, or improve your flexibility bit by bit. Maybe it means eating a carrot stick instead of a piece of candy.
It’s like learning to play the piano or learning to read. We didn’t begin by playing Stravinsky or reading War and Peace. Get what I’m saying?
Simple Exercises to Get Started
Here are a few exercises that are perfect for those of us in the 60 Fit Club! Doing a few of these can help to build strength, and flexibility, and give you that overall feeling of well-being.
- Chair Sit to Stands: Those of you in my T60Fit class know I LOVE LOVE LOVE these! Stand in front of a sturdy chair with your feet shoulder-width apart. Lower yourself into the chair by bending your knees and pushing your hips back, then stand up again. This exercise is excellent for strengthening your legs and improving balance. You can even do what we do in class every month. We time how many we can do in 30 seconds and track and trend the results. Can you improve or at least stay the status quo.
- Wall Push-Ups: Stand a few feet away from a wall, place your hands on the wall at shoulder height, and perform a push-up by bending your elbows and bringing your chest toward the wall, then push back to the starting position. Wall push-ups are great for upper body strength without the strain of floor push-ups, but I will never discourage you from hitting the floor. A happy medium is using your kitchen or bathroom counter to do your pushup.
- Walking: Walking is a fantastic way to improve cardiovascular health, maintain a healthy weight, and boost your mood. Start with a comfortable pace and gradually increase your distance or speed as you feel more confident. Want to strengthen your bones? Add a weight vest or backpack with books in it when you walk – just be mindful of your posture.
- Seated Leg Lifts: Sit in a sturdy chair with your back straight. Lift one leg straight out in front of you, hold for a few seconds, then lower it. Repeat with the other leg. This exercise helps strengthen your thighs and improve your range of motion. Strong legs and glutes are imperative to help with fall prevention.
- Gentle Stretching: Find a good stretching sequence designed for seniors. Be mindful of twisting if you have osteoporosis. Want to learn more about exercises you can do if you have osteoporosis/. CLICK HERE
Consistency, please
Consistency is key. Don’t worry about occasional setbacks; they’re a natural part of the journey. As James Clear says “don’t miss twice.” Celebrate your progress, no matter how small. Each step forward is a victory!
Golfers, I didn’t forget you
I did not forget you, my golfer friends! Here are some tips to help you improve your golf fitness:
- Strengthen Your Core: A strong core is essential for a powerful and controlled golf swing. Incorporate exercises like planks (if you are brave enough, add a dumbbell in each hand and lift your opposite arm and leg – you will feel those abs working. Single-leg bridges are also one of my fan favorites to build core strength.
- Improve Your Flexibility: Flexibility is key to achieving a full range of motion in your swing. Can you separate your upper body and lower body when you turn? If not, give my golf fitness 8-week program a try. I’ll even let you try it for free through the end of July.
- Enhance Your Balance: Balance exercises, such as standing on one leg or using a balance board, can improve your stability and control during your swing. You can even practice your swing on the balance board. I dare you to give it a try! It’s HARD.
- Increase Your Endurance: Walking the course requires good cardiovascular health. Regular walking, along with moderate-intensity aerobic exercises, can boost your stamina and keep you energized throughout your game. I was finding that my back nine game was worsening as I was becoming more and more tired. I’m trying to increase my running miles AND walking the course as much as I can. They are both complementary to each other. I must admit that it is a bit tougher these days. What happens when you turn 70? Argh.
- Practice Your Swing Mechanics: Use a golf club or a similar object to practice your swing mechanics at home. Focus on smooth, controlled movements to build muscle memory and refine your technique again, hop on that balance board if you have one and see how your swing and balance can coexist.
Conclusion
Your health and fitness journey is unique to you. Starting where you are and taking it step by step ensures you build sustainable habits and enjoy the process. So, lace up those comfortable shoes, grab some weights, roll out your mat, or take that first walk—it all counts towards a healthier, happier you. Embrace your journey, stay committed, and most importantly, enjoy every moment of becoming the best version of yourself. You’ve got this, because it’s your journey!
References
https://www.bonehealthandosteoporosis.org/preventing-fractures/exercise-to-stay-healthy/
