Attention Former Athletes / Tactical Athletes
over 40, 50, and beyond...
Are you tired of weight gain and achy joints and muscles interfering with your daily life? Do you miss the days when your body was strong and functional?
Well, it's time to rebuild your body from the ground up and regain the mobility and functionality you deserve! Joint pain, weight gain, and stiff muscles are common problems that many former athletes and post-military, fire, and police service members over 50 faces. Typically, a steady 5 lbs. per year weight gain creeps up on you and you find yourself 50+ lbs overweight in a decade where you focused on your new profession and family - neglecting your own health.
Don't worry - you are not alone. Many of us are in this situation especially if you spent your teens and twenties in athletics, then your 30-40s doing any of the tactical professions (or manual labor jobs). Whatever the cause, weight gain, joint pain, and achy muscles can limit your ability to perform everyday tasks and lead to a decreased quality of life. If ignored, these symptoms become a metabolic syndrome with chronic illnesses soon to follow. But don't worry, there are ways to get healthy again and rebuild your body.
Here are some tips to get you started:
1. Incorporate low-impact exercises into into your routine: High-impact exercises such as running and jumping can put a lot of stress on your joints, which can lead to pain and inflammation. Instead, try low-impact exercises such as swimming, biking, rowing, or yoga. These exercises will help strengthen your muscles, improve flexibility, and reduce joint pain. Especially if you have weight to lose, stay with the non-impact cardio activities until you are comfortable walking longer distances. Then as you get back to your normal weight walking and even jogging can be a part of your future training if you prefer.
2. Maintain a healthy weight: If you can get to a weight that you were comfortable doing sports and tactical jobs, you will feel so much better. Carrying excess weight can put added stress on your joints, leading to increased pain and inflammation. Maintain a healthy weight by eating a balanced diet and incorporating regular exercise into your routine. This is obviously easier said than done and will take all of your former discipline and mindset training to accomplish this. Check out the article - Move More, Eat Less (and better), Sleep Better, Less Stress.
3. Eat Nutritious Foods and Invest in high-quality joint supplements: Sometimes eating all you need to be healthy is difficult. Adding in joint supplements such as glucosamine and chondroitin can help reduce joint pain and inflammation. Tumeric-Curcumin and Omega 3 capsules can also be helpful with adding some nutrients to your day. Look for supplements that are high-quality and have been clinically proven to be effective. Thorne Supplements are the best in my opinion
4. Do NOT Skip Mobility Day - Easy non-impact cardio followed by segmented stretching, foam rolling, and massage tooling as a workout of the week or as a daily cooldown is the key to you moving better and with less pain. Even if all you do is mobility mixed with nonimpact cardio that is a great way to start and start to feel better quickly. See sample workout:
Repeat 3-5 times
5 min of cardio (walk, bike, elliptical, swim, row, etc)
5 min of stretch, foam roller, or massage tool
5. Stay active - Motion is Lotion: It's important to stay active even if you have joint pain. Movement is key to reducing pain and inflammation. Try to incorporate regular exercise into your routine, even if it's just a short walk or bike ride around the block.
Rebuilding your body after years of wear and tear may take time, patience, and dedication, but it is possible. With the right approach, you can regain the mobility and functionality you deserve. So don't settle for limited mobility and functionality, take action today and start rebuilding your body from the ground up!
Tools To Get The Job Done Faster, Better, Easier
These programs are proven for the 40+ age group but they require a few new rules if you want to stay focused and able to train (regardless of where you are on the fitness spectrum).
I'd like to invite you to check out my critical article, Fitness over 40, 50, and into the 60s and beyond, at StewSmithFitness.com OVER 40 Section. so you can not only have more energy to be a better spouse and parent, and more productiveat work (without worrying whether you're on the right path or not).
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If you want to understand what it REALLY takes to get healthy and feel better again, develop the right habits to succeed in your new life of health and fitness and create the "never quit" mindset in as little as 12 weeks... then Fitness over 40, 50 and into the 60s and beyond is definitely for you.
I promise you "Your Quick-Start Guide for Fitness After Forty" will get you on the right path.
This Four Part Fitness Series for Over 40 has the entire spectrum of fitness covered from beginners to advanced.
Don't think you need a mobility day? How about a recovery day or a technique day? Consider this.
Check out the Stew Smith Fitness Store for more information on what we have available.
Good luck and keep the questions coming.
Stew Smith CSCS - If you have any questions, feel free to email me at email@example.com.
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The Beginner / Intermediate Guide to Fitness
Reclaim Your Life Erin O'Neill Story (beginner / intermediate)
Veterans Fitness Baby Boomer and a Flat Stomach
Circuit Training 101 Beginner / Intermediate Guide to the Gym
The Busy Executive Workout Routine
NEW: Calisthenics and Cardio (only) (Spring / Summer Cycle)
Tactical Fitness (40+) Phase 1, Phase 2