Reassess your fitness capabilities.
This doesn’t mean diminishing the quality or intensity of your fitness regimen but participating in smarter and more adaptable programming. There is a difference between your fitness capabilities in your 20’s and in your mid 40’s, let’s say, assuming you have exercised consistently during this period in your life. Just look at the target heart rate indicators on a treadmill. There is a significant difference between the estimated maximum target heart rate of a 20 year old and that of a 45 year old by upwards of about 25 heartbeats per minute. Rather than feel defeated by not maintaining the same fitness level as in your younger years, it only makes sense that you reassess periodically where the average person at your age should be. Of course, nothing is that straightforward. You must then consider how much below or above that average level you are and make additional adjustments based on your medical history. A multitude of age related changes in health such as arthritis, anemia, lower back pain, muscle tears, etc. have possibly changed your body. As a result, your approach to fitness should change as well.
It’s easy to make changes that work.
I have not come across a single exercise that cannot be modified. If there is a mode of exercise you love but can no longer tolerate at the pace you once did, break it down into manageable parts and add in other modes of exercise that will support and strengthen your changing body. That is not to say that the intensity of your program necessarily will be less but, simply, different, more efficient and beneficial for your current body. The point here is to reevaluate your needs periodically and adjust your program.
Worry about yourself and enjoy it.
Enjoy the weight room, fitness classes or at-home workouts without the stress of thinking you can’t keep up. Trust me when I say that a large percentage of the participants in my classes modify. Rather than feel frustration, be patient, understanding when it’s appropriate to push yourself and when it’s best to hold back. Find comfort and pride in knowing your body’s strengths as well as its limitations.
Good nutrition is your best friend.
Most importantly, make life easier for yourself and stick to a healthy diet daily. The reasons are endless and you have heard them all. Many of us momentarily convince ourselves that what we are consuming is not such a big deal at the time or that it is actually healthier than it is, only to regret it later in several ways. We feel guilty, defeated and even physically sick. Priorizing your health, engaging in physical activity daily and understanding good nutrition are fundamental to living a healthy, happy and balanced life.
Best of luck!
Find a way that works for you. It could be joining a gym, at-home videos, meditation or working with a trainer. It should be enjoyable and gratifying!
As always, I would be happy to answer any questions you may have in my effort to grow a strong, confident and well-educated fitness community.