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!

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

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