Studies Prove Fitness is Medicine - Don't Just Take My Word For It

What if there were a pill that helped prevent getting cardiovascular disease, diabetes mellitus, cancer (colon and breast), obesity, hypertension, bone and joint diseases (osteoporosis and osteoarthritis), cognitive decline, and depression, would you take it? How about a food - would you eat it? How about a smoothie - would you drink it? 

What if the answer to improving your life and increasing your years of being alive was physical activity like walking + resistance training, or any activity that involves moving, lifting, and carrying, which could help prevent the chances of all of the above? How about now? (study) Statistics show we as a group are NOT willing to do that. 

Fitness is Medicine - Here is Your Prescription (Young and Old)

When you are young, you rarely think about getting old. You think more about work-life, relationships, and if you exercise regularly, you think more about aesthetics and athletic performance (strength, endurance, speed) than longevity. In fact, the CDC reports that in 2020, only 24% of adults aged 18 and over met the guidelines for aerobic and muscle-strengthening activities. While this includes older adults as well, data suggests that this percentage is higher for young adults than it is for older adults, but sharply declines as young adults age into their 30s and 40s (just when they need it the most). 

The beauty of human performance in young and old who focus on optimal performance or longevity is that the process is the same for both. Both groups MUST become "masters of recovery". 

Become a Master of Recovery *Young & Old!

The list that helps us all with longevity is the same as the one you need for optimal performance, whether young or old.  The difference is dependent upon the individual's needs, goals, athletics, or tactical profession, of course, as well as programming intensity. While it is true that the younger athlete can do more on average than the older athlete, both must still follow the same rules of rest, recovery, and nutrition/hydration. Without the following in near-perfect balance, you (young or old) will not reach optimal performance and longevity for both your mind and body. 

Sleep (get 7-8 hours) is our # 1 recovery tool. Do it well. Over the years, we have discussed the importance of sleep and the need for sleep to truly recover from strenuous workouts, stressful work days, and other biological stresses we encounter as humans. Learning to create a calm and soothing environment before bedtime, along with rituals / good habits, will help you get even better over time with the number one recovery tool.

Nutrition (eat well) is critical to fueling, recovering, and gaining the energy to train and compete at the highest levels. The right foods can help with longevity, inflammation that causes pain, and help improve energy levels to want to do something physical. 

Hydration (Drink more water): Lack of water consumption can affect performance and health. Stay hydrated, my friends. While the recommendations for water consumption vary with age, activity level, and body size, you still need 2-3 liters (70-100oz) of water a day for optimal bodily function. 

Exercise (move more with purpose) - Walk, do yard work, or go to the gym and move and lift weights - or all of the above for optimal results, optimal performance, and longevity. You cannot have either without consistent exercise (daily). 

But Also Be Still (breathe and relax). Focus on learning how to breathe (box breathing is a good start). Learn how to breathe to slow down your nervous system. Simply lengthen your inhale and exhale with a short pause between both in through the nose and out through the mouth. Take a few minutes and try box breathing for starters (4 secs IN, 4 sec hold, 4 sec OUT, 4 sec hold). 

Flexibility / Mobility - Do NOT skip mobility day - This simple addition to a training week will be life-changing. In Tactical Fitness over 40, I introduce it once a week. In the Ageless Athlete—Fitness Over 50, I make it a twice-a-week event. By adding flexibility and mobility training to the young tactical athletes I coach, we have improved shoulder, hip, knee, and ankle mobility, helping with swimming and treading water performance, and reduced injuries typical with running and high repetition performance progressions. 

Out of all of the above single options to help you recover, they ALL have at some point in my life been life-changing once I got them correct.  Whether for a day's energy levels and event performance or long-term pain reduction and injury recovery, mastery of the above is the KEY TO PERFORMANCE AND LONGEVITY. 

Need Help Getting Started? 

If you want to make a change requiring less equipment and a focus on muscle stamina and endurance, try either the Cals and Cardio program or the 90 Day Beginner Plan. There is a beginner program to build basic strength/endurance, an intermediate program that takes it to another level, and an advanced training program as you progress! This is an ideal plan if you are unsure where to start and want to see a progression of abilities this year!  One of my best creations is called the Calisthenics and Cardio - No Equipment Needed Guide For Body Weight Exercisers, and a good option for people of all fitness levels to stay home or get outside and train.

Try this link for FREE - Free 45-Day Plan!

These Programs and Others If Getting Started (Any Age)

  
Don't Stop in your 40-50s and Beyond!

I have a Full Series for 40 and Over - About when things feel like falling apart. These programs can make a life-changing difference. 

The Tactical Fitness Over 40 Series Introduces What We Call Mobility Day!

   
These programs are not just for people over 40. If you want to become or remain an asset rather than a liability, this well-rounded training can help. 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-50+

I spent my 54th-55th year writing this new program! It consists of a beginner plan, an intermediate section, and an advanced workout, which I completed this year. 

Are you truly ready to elevate your mental and physical game?

It's time to confront your fears and doubts head-on and discover the unyielding strength that lies within you. Visit to explore the Never Quit Mindset Book and get on a program that works for you and your goals/fitness levels. Your journey toward resilience and accomplishment begins here.

Never Let Fear and Doubt Own You Again

New Book / eBook / Audio Book

There is More to StewSmithFitness.com Than You May Know

Who is Stew Smith? Coach, Trainer, Author, Podcaster 

I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching 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: Here is a list of what we do at StewSmithFitness.com

(NEW - Consulting Call) - Need personal help adjusting workouts? Worried if you are on the right track? Let Stew help.

1. FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
2. eBooks, Books and eBooks in PRINT (over 40 options)
3. Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
4. Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
5. Podcasts (over 200)
6. Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
7. FREE Navy SEAL Exercises Apps - iPhone, Android
8. 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.
9. Tactical Fitness Course - 80 minutes to learn how to get both TO and THROUGH spec ops selection programs.
10. 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 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

   -

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 works for you? We can customize it to 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 the difference is 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)