What will your marginal decade look like | Exercise for your future self

Today, we're diving into a topic that's close to my heart—preparing for the last decade of your life, or as Dr. Peter Aia terms it, your "marginal decade." This concept isn't just about aging; it's about aging with intention and health. I often refer to this as planning for your future self. What do you envision for yourself in those years? How are you laying the groundwork now to ensure that vision becomes reality?

When I first embraced intermittent fasting and entered menopause, I faced numerous personal health challenges. It was a wake-up call. I realized I didn't want to end up as the stereotypical frail old lady, confined to a wheelchair, passively watching the world from a window. That image was not what I wanted for my future self. Now, at almost 59, every decision I make is aimed at sculpting a robust, vibrant future.

The Role of Exercise in Shaping Your Future

In previous discussions, we've explored how exercise might be contributing to weight issues and how to measure its effectiveness relative to your energy goals. Today, I want to shift the focus slightly and talk about the broader implications of physical fitness, especially for post-menopausal women.

Exercise, admittedly, can be a sore point for many. Past negative experiences or a simple dislike for physical activity can deter even the best intentions. However, the stark reality is that our physical fitness is crucial not only for our present quality of life but also for our longevity and independence in later years. Consider this alarming statistic: post-menopausal women who suffer a hip fracture often never regain their full pre-injury level of function. This fact alone should motivate us to maintain muscle mass and mobility, which are essential not just for aesthetics but for our very survival.

Integrating Fitness into Everyday Life

As an intermittent fasting coach for nearly a decade, I've seen firsthand the transformative power of combining dietary strategies with physical activity. Fasting, feasting well, and smart training form a trifecta that can propel you toward your ideal future self. But it's not about adopting a one-size-fits-all approach. The key is finding what works for you and your body.

For cardiovascular health, which is critical, find an activity you enjoy. It could be walking, swimming, or cycling—anything that gets your heart rate up. Use tools like smartwatches or fitness trackers to gauge your fitness levels and set appropriate goals. For strength, you don't need to become a bodybuilder or commit to extreme routines. Simple activities like lifting heavy household items can significantly enhance your muscle strength.

Personalizing Your Exercise Routine

I encourage you to think about what you want from your fitness routine and how it aligns with your vision for your future self. Are you looking to build muscle, increase strength, or improve endurance? Each goal requires different strategies and understanding these can help tailor your workouts to be most effective.

For instance, if building muscle mass is your aim, lifting heavier weights with fewer repetitions can be beneficial. On the other hand, if general strength is what you're after, a moderate weight that allows for 8 to 12 repetitions per set might be ideal. And for those focusing on endurance, lighter weights with more repetitions can help achieve that goal.

Strength Training: A Necessity, Not an Option

Strength training is particularly crucial as we age. It's not just about aesthetics or building significant muscle mass; it's about functional fitness—being able to perform everyday activities with ease and without dependence. This type of training helps maintain muscle tissue, which naturally diminishes with age, and supports joint health, reducing the risk of injuries and falls.

You don't need a gym membership to start. Home exercises like lifting bags of groceries or using resistance bands can also be effective. For those who can access a gym, working with a personal trainer initially can help you become comfortable with various equipment and exercises. Remember, the goal is to incorporate strength training into your routine at least two to three times a week.

Practical Tips for Incorporating Fitness into Your Lifestyle

1. Start Simple: Begin with basic exercises like push-ups or planks. These exercises strengthen your core and upper body, which are essential for overall mobility.
2. Make it a Habit: Consistency is key. Try to integrate physical activity into your daily routine, whether it's a morning walk or cycling to the store instead of driving.
3. Set Realistic Goals: Understand your current fitness level and set achievable goals that motivate you without causing burnout or injury.
4. Stay Informed: Educate yourself about the types of exercises and fitness regimes that benefit your specific health needs. Knowledge is power, and understanding what works for your body is crucial.

Embracing a Holistic Approach to Aging

It's important to remember that physical health is just one aspect of a well-rounded aging strategy. Mental and emotional health are equally important. Activities like yoga, meditation, and socializing contribute to a balanced lifestyle, helping you manage stress and maintain cognitive function.

As we plan for our future selves, let's envision a life where we are not only alive but fully and vibrantly living. It's about creating a lifestyle that supports longevity, independence, and joy. This holistic approach ensures that we can enjoy our later years with the same zest and vitality we cherish today.

Conclusion: Your Future Self Thanks You

Taking control of your health today is the best gift you can give to your future self. It's not just about avoiding the negative—it's about creating a positive, active future where you are fully engaged in every aspect of life. So, take that first step, make a plan, and start moving towards a healthier, more fulfilling future. Remember, every little bit counts, and it's never too late to start.

Thank you for joining me in this journey towards a healthier, more empowered version of ourselves. Let's keep the conversation going. Let's inspire and support each other as we strive for a healthier, more vibrant future.