Four Generations of Fitness Routines, Lessons from My Family

s we navigate through our 50s, 60s, and beyond, we must adapt our fitness routines to accommodate our changing bodies and lifestyles. Growing up, I was surrounded by a legacy of dedication to health and wellness that transcended generations. My grandfather, well into his seventies, was a regular on the golf course, showcasing that age is but a number when it comes to staying active. This tradition of embracing physical activity also helped him fostersocial connections and maintain a sense of community.

From the perspective of social determinants of health, his approach to fitness is invaluable. It has been passed down to my parents, siblings, and me. Coming from a military background, my father instilled  in us that to remain mentally agile, one must be physically active. In their eighties and seventies, my parents adapted their fitness routines to include cycling, swimming, yoga, and even playing mahjong, confirming that staying active and socially engaged are integral components of a healthy lifestyle. The values my parents live by daily have become the cornerstone of my own approach to health and fitness. Staying active isn't just about avoiding illness for me; it is about understanding how my health choices directly impact my loved ones, too. While not burdening my family was a powerful motivator, being an example to my daughter and showing her the importance of self-care and physical well-being are also significant driving forces. 

‍Key Adjustments for Lifelong Wellness

As we age, our health needs evolve, requiring us to adapt our fitness routines. From the wisdom passed down through my family and personal experiences, I've learned that first when starting any physical activity post-50 or before, it is important to start slow and increase the intensity and duration gradually over time to avoid injuries and to allow the body to adapt. The key is to be disciplined and consistent.

Next is to focus on strength, which we often need to pay more attention to due to many misconceptions about lifting weights as we age. I had developed a back pain and weakened muscles had an impact on my posture and joint health.Role of regular strength training in maintaining our health and functional abilities cannot be ignored. As we age, our bodies undergo various changes, including a natural decline in muscle mass and strength, a condition known as sarcopenia. This decline can start as early as our 30s or 40s and accelerates if not actively countered through strength training. When muscles are strong, they support the skeleton and joints effectively, reducing the risk of pain and injury. Conversely, weakened muscles can lead to poor posture, increased strain on the spine and joints, and a higher incidence of discomfort and debilitating conditions. This is not just limited to the back; knee pain, shoulder pain, and other joint pains are often the result of insufficient muscle strength around these areas.

Simple activities such as lifting weights, using resistance bands, or performing bodyweight exercises can all contribute to a stronger, more resilient body. Speaking with a doctor or fitness Guide can help with guidance tailored to individual needs and goals. Strength training should be approached gradually, focusing on proper technique to avoid injury. Equally important is engaging in cardio activities to promote heart health and ensure our bodies function optimally. One aspect of wellness often overlooked as we age is nutrition. Our metabolic needs change, and so should our caloric intake. Emphasize whole foods, lean proteins, fruits, vegetables, and whole grains to fuel your body with the necessary nutrients. Staying hydrated is important, too, as our sense of thirst may diminish with age. In between, while following these daily habits, ensure you listen to your body. Rest and recovery are as important as workouts, especially as we age. If you experience pain or discomfort, take a break or modify your activities.

Finally, adopting a lifelong learning and curiosity mindset can keep you engaged and motivated. Whether taking up a new sport, learning a musical instrument like my father, who is currently learning the harmonium and has now graduated to a keyboard in his 80s, or exploring new hobbies, these activities stimulate the mind and contribute to overall well-being. The journey towards fitness after 50 is not just about adding years to your life. Adding life to your years enables you to enjoy more fully the activities you love with the people you cherish. 

Moreover, fitness after 50 is also about the joy of learning new skills, connecting with others through shared activities, and nurturing a positive mindset.

Article written by Ashwini Kapila, at GetSetUp. Onto his second career, after being a banker who served in the financial services sector for over 28 years. If you are interested in partnering or learning more about our upskilling opportunities for older adults with GetSetUp, drop an email at ashwini@getsetup.io. Our interactive learning and socializing ecosystem empowers partners to engage their current members with a digital-first platform.