"Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come" (1Timothyï¿½4:7-8)
"Jesus answered, 'The most important [commandment] is, 'Hear, O Israel: The Lord our God, the Lord is one. And you shall love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength'" (Mark 12:29-30).
current weight: 199.4
Fitness Minutes: (830)
7/24/20 4:47 A
All good ideas. But I strongly recommend starting with a doctor. He can tell you what to do and what not to do. What not to do is very important. That happened to me--I was gun-ho and ready to go, but I pushed it a little too far, and ended up in bed for a few days.
Look into "functional exercise." People always say we seem younger because our bodies move easily. We do a lot of physical work, but try to start with yoga stretching--it makes a difference to aches and pains afterwards. Not only that, it helps your balance, which will reduce injuries.
We follow the McDougall Plan which is designed to reduce/reverse heart disease and reduce inflammation. My cholesterol, which could not be reduced from medication alone, is now normal. My husband's blood glucose is now approaching prediabetic range and we hope some day to be non diabetic.
My 2 main things are tracking what I eat, and walking. We all pretty much know what we are supposed to eat, tracking keeps me honest. As we age (and get fat) our exercise routines change. It is easier to get hurt, and harder to heal.
Walking is great because it is so low impact. When I first started I could barely go a couple kms, and it was a slow walk. Now I can easily walk 10 km (and need to do it more often ha ha).
I have known a lot of guys that decided that after retirement was the time to get back in shape. They go to the gym and some untrained 20 year old over works them... and they end up going back to the US for back shoulder surgeries.
Walk. Much harder to hurt yourself. After walking/tracking/losing weight, then you can work in some strength training and more strenuous exercises, if you wish. I do enjoy paddle boarding now.
I am over 60, but I believe the same principles that apply to me also apply to you. I have been there, done that at 50. Slowing metabolism...etc etc. I need to lose weight and am currently re-reading Sparkpeople founder Chris Downie's book, The Spark. In the section focusing on losing weight, for the first week of the Sparkpeople program, someone said they'd added fruit to their diet each day ...each day for at least five of seven days in that first week. Adding new habits slowly and not looking at the whole deal in one full swoop helps to develop long lasting healthy habits. And tracking...track foods and exercise.
get started today. brain storm about what changes in your life would make your life better. (better endurance? better diet? better strength levels? going for a daily walk? cutting out sugar? weight loss or gain?) pick the ONE thing which you are MOST likely to succeed at--then do it. After gaining success on that, pick the next item from your list which is MOST likely to have the greatest benefits. Do it. Keep going with brainstorming and implementing one thing after another until your healthy
Someone said that the OP should know nutrition as an RN, and I don’t think that’s fair. Nutrition isn’t part of all nursing training, and given how there were multiple routes to becoming a registered nurse, I would not assume any RN had deep training in nutrition.
Plus, I have images of a cluster of nurses smoking out in front of a local hospital, soooooo....
I’m almost 51, and I’m struggling with a few extra pounds, but moreso I struggle with wildly varying energy levels. Which affects my desire to get out and exercise. I’m slightly overweight by BMI, a point away from “normal,” but I think I should aim for the lower middle part of the BMI range.
What I’m doing: 10 minutes of hula hooping daily (often more. I like hooping and can do some hoop dance moves.)
Water and tea instead of sweetened drinks, with the calories of a weekly soda worked into my rough goals.
I look at calories over a week, not a day.
I focus on the food quality over calories, something assisted by following an 80 percent nutritarian diet (see the comment about Eat To Live/Dr. Joel Furhman).
(Note: For 37 years I was a strict vegetarian. I am now a slacker who will eat fish. I even tried chicken, lamb and beef but rejected returning to those proteins. I have never tasted pork, and will not. I don’t feel that meat helps or hinders my overall diet, but I know if I have more than 4 Oz and more often than semi-monthly, it feels too much, too heavy. I think humans run well on a plant heavy diet. I don’t think it must be plant exclusive. Ethics aside.)
I am figuring only half the calories burned in my active work as exercise, because I need to add more intense movement (usually dancing as I really hate exercise, but I love dancing like nobody’s watching) and movement that enhances flexibility.
After a lifelong view that my body isn’t of consequence, because it’s the shell of my soul, I’m adding in “but the flesh must be given it’s due.” This means I have a responsibility to the Universe to care for the body I have for the enrichment of my soul. Loving and caring for my body helps the rest of me flourish. Body-Mind-Spirit.
And frankly, if I don’t, I might end up on reality television. That gets my butt in gear.
Edited by: TRUEPEACENIK at: 7/27/2019 (10:22)
Wake up every day knowing you make the decision to begin your journey anew.
This choice in this moment defines now. What is your now?
Check out the nutritarian concept created by Dr. Fuhrman (Eat to Live). Even if you don't follow it strictly, the principles of eating as much of the highest nutrient foods as possible and as little of the lowest will stand you in good stead!
Also, read the Blue Zones books (most libraries can get them). Their studies about the healthiest, longest-lived communities on the planet look at eating and activity, but also other factors that bring people good health into their 90s and beyond. Cheers and glad you're on the journey!
"You are wildly magnificent and infinitely precious" --Rabbi Olivier BenHaim
December Minutes: 0
Fitness Minutes: (76,035)
6/16/19 8:15 P
"How does a 50 year old get healthier?" By eating properly and exercising... same as at any other age!
Welcome to SparkPeople.
"We cannot change the cards we are dealt, just how we play the hand." ~ Randy Pausch
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"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good." ~ 7 Years in T
I can't believe I am 50 yrs old. do not feel like 50, I do not look like 50, but dang calendar says I am. So before I feel and look like I am in my 50's I need to make changes. I don't have any physical ailments and I would like to keep it that way. The only thing I have working against me is my weight. So I need to change that. I am starting with SparkPeople and hoping for the best possible outcome. I would be thrilled to lose just 2 bs a week. That way I can ward off doctor visits LOL. I have been an RN for 21 years now and I see enough doctors at work. I am doing my best to try and be more active. Is a bit challenging in the Florida heat. I am also trying to watch my calories. I started tracking what I eat yesterday LOL baby steps. So any suggestions or encouragement are greatly appreciated.