Can you get fit for the first time at 63?
Start by adding things to your life before you start cutting things out
I’ve enjoyed your columns for years. I love everything fitness and I love your style of writing. I have a question I’m hoping you could answer or direct me to the professionals who might be able to. Is it possible to start getting healthy by someone who is a very picky eater? I have a wonderful sister who would benefit from losing a significant amount of weight. She is 63 years old. Her knees are sore after having been on her feet in a standing job. It is very hard for her to climb stairs without being in pain. The only vegetables she’ll eat are corn, carrots and peas and she will only eat white bread. She does like meat and, of course, all the starches except brown rice. She is definitely behind the eight ball in terms of nutrition. I am doing some investigative work to see if I can help her to get started from where she’s at and then move in the direction of what will make the greatest impact in her life. Thank you, in advance, for your help.
First of all, thank you for being a reader and thank you so much for taking the time to reach out! I love hearing from readers. It lets me know that I am connecting with people and having an impact at some level.
I really like your question and I’m anxious to add my two cents worth. Your sister is fortunate to have someone like you that is willing to take the time to do some research on her behalf.
My initial reaction when reading your email was that 63 is so young not to work on yourself! By no means is it “too late” to get started in a new direction in regard to health, fitness and nutrition. “Starting behind the eight ball” won’t make it easy, but it can be done. And the good news is that it doesn’t have to be overly complicated either.
When someone is sedentary and has less than perfect eating habits, they are lucky in a way that every tiny change that they make can have tremendous value, as opposed to someone who does “everything right” and then wants to do things even better. For someone who doesn’t eat fruits and vegetables, fibre-rich foods or lean protein and might not drink water, adding even a little bit of each can make them feel better almost immediately.
The thing that makes it seem so daunting for someone at 63 to “get going” after a lifetime of work and mostly sedentary living is that it can be really overwhelming to know exactly where to start. For one thing, there is an astronomical amount of information to consider on workouts, diets, mindfulness practices etc. which makes it almost impossible to find a starting point.
While I understand the value of highly specialized programs for getting into shape, I’m also a realist with 30-plus years of training experience and I know that the more extreme the approach, the less of a chance there is for success.
I would suggest that someone who is trying to get fit for the first time at 63, consider the things that they can add to their life before trying to take things away. We all love our habits and little “addictions” and are very resistant to changing them.
As an example, instead of removing your white toast at breakfast, add a serving of Greek yogurt and/ or berries to the meal while thinking of having one slice instead of two. Add some baby carrots to lunch, put a piece of romaine lettuce and tomato slices to your sandwich and consider having a side salad with dinner (even if it is just iceberg lettuce, it’s a start).
The same approach can be taken when it comes to exercise. Before cutting out your “lounge time” on the couch and your favourite shows, consider adding a 10-minute daily walk after a meal.
The only way to get started is to get started; and then consider the synergistic effect of adding a bunch of healthy habits into your sedentary life.
Adding a serving of Greek yogurt and berries to breakfast three times per week, some raw vegetables with lunch, and a salad with dinner along with a daily 10-minute walk after a meal, puts you well on your way toward real, significant lasting change.The trick is to continue adding little things of value and then gradually minimize the less than ideal foods and habits from your life. If you do this consistently, your life can be unrecognizable in six months. Remember, the simplest approach is usually the one that will stick and produce the longest lasting change.