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Getting Back into Fitness Over 50

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On several occasions, someone curious about my age will ask me and I answer truthfully, I am 53. That almost always generates the same response, “You look good for your age.” Sometimes, it varies. They may say “I thought you were 10 years younger.” That’s acceptable and appreciated. Sometimes they go overboard and say, “I thought you were 20 years younger.” I begin to question their honesty or their eyesight.

I remember what I looked like at 33. I had much more hair, less pronounced crow’s-feet, and a much more toned body. Like many gay men in the 1990s and 2000s, I worked out furiously for that perfect gym body.

I had bulging biceps and triceps, thick firm thighs and gluts, six-pack abs, and the hardest to get — obliques. If you are not sure what obliques are, they are the muscles on the sides of your abs that form that elevated muscular line along the sides of the ab muscles that drive muscle-lovers crazy. Yes, I had those. But life got complicated. I had injuries and a demanding career which caused me to focus less time on fitness. Now over 50, I work out so infrequently, I lost the tone in my muscles, and replaced my six-pack with a small keg.

The genetics are there to look young, but they need a little boost. I have taken some steps to reverse the effects of time, that may serve as good tips for you.

First, sugar must go. Sugar is not our gay ally. That goes for coffee, soft drinks, and juices. Replace them all with water. According to the Dietary Guidelines for Americans 2010-2015, Americans consume on average 17 teaspoons of sugar every day. That adds up to 270 calories. The guideline advises us to limit added sugars to less than 10% of their daily calorie intake. For a daily intake of the recommended 2,000 calories per day for the average-sized person, added sugar should be less than 200 calories.

In 2015, the World Health Organization (WHO) took this further. They advise us to eat half that amount with no more than 5% of their daily calories coming from added sugar. For a diet of the ideal 2,000 calories per day for the average-sized person, that amounts to 100 calories, or only 6 teaspoons, at most.

That goes for alcohol as well. Let go of those high-sugar signature cocktails at Happy Hour. They are empty calories. According to GoodRx Health, “the energy … consume[d] while drinking the alcohol is ‘extra’ or ‘excess’ calories. When the body receives more energy than it needs (either by overeating or overdrinking), it stories the extra energy as fat.”

What is more important to you, getting buzzed or looking good and feeling good? Trust me, being drunk at the gay bar or club is not cute. Most men worth your attention prefer the latter.

The next tips are on fitness training. You need cardio in order to burn off the fat and weight training to tone your muscles.

For cardio, I like running. The gated community I live in located in Florida is 3 miles circumference. I can jog it in 45 minutes. That’s the perfect distance for me. The ideal time would be 30 minutes for a 10-minute mile, which is what I ran in my 30s. According to Healthline, “a noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes, on average. If you’re new to running, you might run one mile in closer to 12 to 15 minutes as you build up endurance.” Being over 50, I am good with my 15-minute mile. I run 3 or 4 times per week.

The Centers for Disease Control and Prevention (CDC) recommends “adults of any age get at least 150 minutes of moderate activity per week, which equals 30 minutes a day, five days each week.” There are many cardio exercises you can select from. If running is not for you, or you have damaged knees or ankles, you are better off cycling, swimming or walking.

Finally, there is weight training at home or at the gym. I have a 20 lb. dumb bell at home I use for curling to tone up and strengthen my biceps and triceps. I also have an ab roller I use for sit ups and crunches. I swear by my ab roller. The assist I receive helps me reach my goals in terms of repetitions and sets. It helped me in my 30s and will do so again in my 50s. I finish up my home exercises with push-ups. I do these daily.

The rest of my weight training is done at the gym because I do not have the space for a home gym in my house. I am also motivated by seeing other people train. I have a membership at Gold’s Gym Ocala. I go three to four times per week. Like most gyms, they have a set of machines designed for every muscle group. In fact, Gold’s Gym Ocala has three separate sets of equipment for the non free weight user, popular for beginners, returners, and those over 50. Unless you have consistently trained for a long time and are used to free weights, I would not recommend beginning with free weights. They put extra stress on your joints which could lead to injury.

Its best to train with a buddy. If your partner works out as well then perfect — work out together. If he doesn’t or you are single, then find a friend. You can assist each other and provide the much-needed motivation and accountability for the days you just don’t feel like training.

Follow these basic steps regularly so they become routine. According to Healthline, “it can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic.” The effort will be worth it. Soon people around you will question your age and ask you how are you doing it.

Here are some other useful articles and resources that may help you.

Rethink Your Drink (on sugary drinks)
Everything You Need To Know About Alcohol and Weight Loss
7 Benefits of Cardio Exercise for Men Over Fifty – WebMD
The Best Workout for Men Over 50