Age is inevitable, but growing old is a choice.” (Joseph Rain). You have a choice: Get strong and remain strong as you age, or grow old and be weak. If we are lucky, we will age fully to what our genetics and life decide. However, how you want to live when you are older will be up to you and how you live today.
One of my favorite aging quotes helps with maintaining a positive attitude:
“Do not regret growing older. It is a privilege denied to many.”
Another aging quote is from Socrates: "It is a shame for a person to grow old without seeing the beauty and strength of which their body is capable.”
Maintaining mobility and strength becomes increasingly crucial as you navigate into your 5th / 6th decade (and beyond). Staying active enhances physical health and fosters a sense of independence and well-being. You can motivate yourself to stay active and fully embrace this chapter of life. Look around you and even within your own family. You see how the generations above you are aging. You can learn from all of them. Some may be the oldest in the gym, while others may be the youngest in the assisted living home.
Mobility As You Age
The ability to move freely impacts everything from simple daily tasks like walking to the bathroom or getting in and out of a chair to more complex activities such as playing with grandchildren or pursuing hobbies. Maintaining mobility improves balance and reduces the risk of falls, ultimately adding years to one's life—QUALITY years filled with vitality. Walking every day can start progression to improved mobility, balance, and life energy. Start there and grow into other activities like hiking, tennis, pickleball, or group classes at the gym (yoga, spinning, etc.).
Get Strong For Life
The heart and lungs are essential to keep healthy – obviously for longevity purposes, but did you know that grip strength and leg strength are better predictors of aging health than blood pressure and cholesterol readings? Consider integrating simple strategies into your daily routine to bolster your physical strength. Whether committing to a few sets of calisthenics or practicing strength exercises three times a week, small steps can lead to significant changes. Look for exercises that enhance your overall heart, lung, and leg health. Engaging in brisk walking, swimming, or cycling can elevate your heart’s condition while improving your lung capacity. Incorporate leg-strengthening exercises like squats, lunges, and leg raises to promote better balance and hip/leg functionality. Add farmer walks to your walking and lunging to improve grip strength as well.
Attitude is Everything
A positive attitude towards aging can work wonders. Instead of viewing aging as a decline, I see it as an opportunity and “privilege” to experiment, learn, grow, and adapt how I train and coach others. This mindset shift can motivate you to stay active. It helps to surround yourself with supportive people who encourage your pursuits. There’s a beautiful connection between physical health and social interaction. Join community classes, clubs, or groups that resonate with your interests. This keeps you active and expands your social circle, fostering connections that promote overall mental health and wellness too.
Moving is the Key to Living
Incorporating activity into your daily routines doesn’t require hours of dedication. Simple lifestyle choices can lead to significant improvements. For instance, take the stairs instead of the elevator, park farther away from store entrances, or do light stretching while watching television. These minor adjustments keep you engaged and moving throughout each day. Keep track with a pedometer (phone health app) on steps per day and set a goal of 5,000-10,000 a day. Dancing counts, too! Evidently, a night of dancing and jumping around at my daughter’s recent wedding clocked in at 18,000 steps that day. Jump around for 5–10-minute sets to music if you cannot get outside to walk – it works!
Leg strength is pivotal in your daily life as a foundation for mobility. Strong legs enhance your ability to perform any functional activity, allowing you to maintain independence and reduce the risk of injury. Focus specifically on leg exercises and aim for a mix of strength and flexibility training to sustain this vital aspect of your physical health. Sit down and stand up with sets of 5-10 times to help yourself stay mobile and strong. Ten squats every hour (throughout the day) can be just as beneficial as a 20-minute walk for blood sugar readings.
As you cultivate a lifestyle that promotes longevity through activity, nutrition, and social engagement, you will find that you can maintain mobility and thrive in this vibrant stage of life. I love seeing people 10-20-30 years older than me still get after it daily. Be like them!
As you realize you need to embrace the aging process with positivity, remember that the journey toward maintaining mobility and strength is one that I am deeply passionate about. Drawing from my experience working with older adults, I've witnessed firsthand how tailored exercise programs can significantly enhance strength and flexibility, fostering independence and vitality. Understanding the physical and psychological aspects of aging emphasizes the importance of a positive mindset, encouraging personal growth and the joy of shared experiences. By making minor lifestyle adjustments and nurturing connections within your community, you can actively contribute to a healthier, more fulfilling future. Ultimately, each step you take in prioritizing your well-being becomes a testament to you and your efforts to those around you to emulate. Be that person.
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I am a fitness coach and writer that people of all ages and fitness backgrounds/goals come to for help through 40, 50 and over programs and online coaching.
I am also the former Navy SEAL that special ops candidates go to for special ops-specific training programs to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Quick Summary:
- FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
- eBooks, Books and eBooks in PRINT (over 40 options)
- Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
- Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
- Podcasts (over 200)
- Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
- FREE Navy SEAL Exercises Apps - iPhone, Android
- Membership Site - Get access to 100s of week of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
- Tactical Fitness Course - 80 minutes to learn how to get both TO and THROUGH spec ops selection programs.
- Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.
Dive deeper into Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques elite forces use to push past physical and mental barriers. Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops level selection programs in the military and police world.
Books and eBooks Available (All Levels of Fitness)
The Tactical Fitness Over 40 Series Introduces the Life-Changing Workout We Call Mobility Day!
These programs are not just for people over 40. We have people younger than 40 and over 50-60 doing this level of workouts as they progressively build from beginner to advanced (left to right).
The Latest Program - The Ageless Athlete - Fitness Over 50
I spent my 54-55th year on Earth writing this new program! This is a beginner plan, intermediate section, and advanced workout I did this year.
The Specific Military / Special Ops Physical Fitness Workouts
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
Calisthenics and Cardio
Online Coaching Options
Online PT CLUB - Premium Coaching -
Do you need a program that actually works for you? We can build it personally for you and your personal goals and help you fit it into your day with the equipment you have available. Let us be your training partner and coach.
Many people ask me what is the difference between the Premium Program and the Online PT CLUB Coaching. The people on either program receive personalized training from me - Stew Smith - to best fit your abilities, goals, time per day, days per week, facilities, and equipment. We communicate regularly about your progress and your feedback helps me create the next week plan for you. There is no template workout and see you later. These programs are created 1 week at a time with YOU and ME in communication to figure out how best to create the next week.
Tactical Fitness Course - Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Member's Only Content / Services Program!
If you want access to years worth of workouts, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section.
The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons.
Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)