Whatever you do love, stick with it. Once you develop a healthy workout and diet habit, maintain it. Keep records of it. MyFitnessPal is a great app for tracking your diet and exercise routine.
I used to run a lot, and hit the gym. But now that I’m older, walking is my exercise of choice, 30-60 minutes a day. I will hit the gym only on rare occasions. I regret that I let go of a more rigorous routine. Those habits are difficult to establish once you let them go.
Best of luck to you.
James
Loving life in Austin
Bottom line, you got to move your body. Check this out: https://www.cnn.com/2018/10/19/healt...ing/index.html
I am a 57 yo male who smoked <pack a day for 25 years, but was always reasonably HWP. 4 years ago, concerned with loss of muscle mass, I started lifting weights with a trainer. He does cardio stuff along with the classic lifts, pylometrics, body weight movements like pushups and strong man type movements (e.g., farmers walk). I love the challenge and mental fortitude required to push yourself during the lift sessions. For the most part I have stuck to lifting in one hour sessions 2-3 times a week, augmented with hiking, indoor rock climbing (Crux!), SUP (in the summer) and golf.
After 4 years:
I stopped smoking 2 years ago (yay, Juul!), gained 14 pounds while losing a 1/2" waist size to a loose 32" (6', 182lb). Resting heart rate is now 48. I can dead lift over 300 lbs two times in a row, do 20 dips, backsquat 1.4x body weight. Stronger than I was when I was 25. It has taken a long time and consistently showing up for sessions to achieve this. But I look/feel great. And, my testosterone level went for 310 (very low of "normal" range) to 480 without any drugs. All I take is a multi vitamin each day, along with my Zyrtek.
I will do some sort of resistance training for the rest of my life. As LLIA said, find something you enjoy and stick with. CONSISTENCY IS KEY.
HTH
+1 on MyFitnessPal.Originally Posted by Lovinglifeinaustin
Great app. If you use a Garmin or Fitbit device you can sync it with MFP app.
Also, yea, running is great. Or jogging if you can't run yet. Walking if you can't do that yet. Walk uphill or incline treadmill for extra calorie burn and low impact workout.
Running is a great aerobic workout. If you have knee issues definitely walk (but, again, incline for extra burn) or use a bike or rowing machine or stair climber. Ellipticals are ok too but less calorie burn.
Lifting weights at least 3 times/wk for 30min will help keep muscles toned. Doesn't have to be huge weight lifting but you should incorporate some lifting.
The diet will depend if you are vegan or not but I'd suggest a relatively low carb diet consisting of these ratios of macronutrients:
25-35% protein
20-30% fats
35-55% carbs
Typical carb range for the average persons diet is 50-70%. Beyond 55% is simply too high. The Paleo diet, although I don't subscribe to or advocate all of its ideas, does have a sound theory. We have not evolved to process & metabolize the large amount of sugars that exist in our modern diet. It's likely why we've seen so many sugar, weight, diabetes, and heart related issues arise. Along with the lack of activity due to an advancing info/tech age it's no wonder that we are seeing the trends we see in society with weight and health issues.
-MG
The other thing that is REALLY IMPORTANT to overall health, but hasn't been mentioned on this thread, is a good night's sleep. Good sleeping not only helps your body recover from workouts, but helps to burn calories and fight off bugs among other benefits. http://sleepeducation.org/healthysle...y-sleep-basics
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