As you approach middle age, the mantra ‘move it or lose it’ becomes more than a throwaway phrase – it is an increasingly urgent reality.
Here in Bermuda, physical inactivity is a growing threat to public health, fueling high blood pressure, obesity, type 2 diabetes and a host of other non-communicable diseases.
The answer might seem simple – just get back in shape – but for many people over 50 this is easier said than done.
Often, it’s not a lack of awareness but a combination of factors holding them back, including lack of energy, time and the seeming enormity of the task.
But there is hope, said Lornelle Amory, owner of Longevity Athletics Bermuda.
Reclaiming your health and vitality does not require a complete life overhaul all at once – a small but strategic shift in mindset can be all it takes to start your journey toward improved health and wellness.
“In Bermuda, a lot of the problems people are experiencing are simply due to the fact that our lifestyle has changed and people are not moving their bodies as much as they used to,” Ms Amory said.
“When we don’t move our bodies, we burn fewer calories, which leads to increased weight gain, stiffness and high blood pressure, resulting in a feeling of lethargy. That, in turn, gives us a tendency to move even less.”
This sedentary lifestyle, combined with a poor diet, can also hasten the deterioration of our bones and joints, making us more prone to injury.
“We are always in a hurry in modern life, so we convince ourselves that we need to park right in front of each building we go into because we don’t have time to walk,” she said.
“And this sort of thinking can lead us down a path in which our bodies just get weaker and weaker.
“What most people miss is that they often wind up circling the block numerous times to get a spot close to the entrance, which can actually take more time than if they had parked further away and walked.
“To make matters worse, the frustration of hunting for that ideal spot just adds to the stress and pressure people experience.”
Shifting your mindset
Often, shifting your mindset is the first and largest hurdle.
In midlife, it’s common to experience both physical and psychological barriers when contemplating getting back in shape. People may feel embarrassed or tell themselves that change is too hard or it is simply too late.
“Attitude counts for a lot when it comes to fitness,” Ms Amory said. “If you are apathetic and tell yourself that there is little point in trying, it will be very hard to improve your situation.
“In Bermuda, we tend to normalise things like diabetes and obesity, but when we start to view our overall wellness as a time-management issue, everything becomes easier.
“Real change begins with an understanding of what the body truly needs as it ages and a willingness to start small.
“Instead of telling yourself that you don’t have time to go to the gym, simply look for small opportunities to move your body naturally throughout the day.”
Small changes that yield big benefits
Everyone is different when it comes to movement. Exercise does not have to be an all-or-nothing proposition, and it’s important to avoid comparing yourself to others, particularly in the beginning.
Trying to do too much too quickly can lead to frustration, burnout and injury. Instead, start with gentle movements and build your routine gradually as your confidence and stamina improve:
- If you work in an office, get up once an hour to walk around.
- Try standing during a morning briefing or conference call.
- Take the stairs instead of the elevator, or park at the far end of the lot.
- If you are at home, stretch regularly, especially if you spend a lot of time watching television, to alleviate stiffness.
- Go for a walk around the block to get fresh air or catch up with neighbours – start by going three times a week and gradually work your way up to a daily outing.
- Hold on to the back of a chair and do a few squats or stretches while the kettle is boiling to strengthen leg muscles.
- Play with your grandchildren or walk with them to the park.
Sustaining healthy habits for life
“Motivation comes and goes over the course of our lives and can even waver from one season to the next,” Ms Amory said.
“The trick is to build simple habits that are easy to maintain, even when you don’t feel like it.”
As you begin to increase your stamina, the goal is to combine activities that exercise your heart and lungs with those that strengthen your muscles and joints.
Walking on the beach a couple of times a week, for example, can be combined with light hand weights or chair exercises while you watch your favourite show.
“You don’t have to do the same things every week,” she said. “Going for a walk on the Railway Trail if you normally work out in the gym, or signing up for a class, may be just the change you need to keep you going.”
Progress over perfection
“Never forget that fitness is a journey in which you learn about yourself and your body, and small steps do add up to big things,” Ms Amory said. “It is never too late to start if you remember that consistency is the key.”
It’s not about transforming your life overnight – it’s about making small, daily choices to transform your future.
For more information visit www.longevityathleticsbda.studio
