Why I’m Choosing to Be More Active at 58 than I was at 21

Despite having been in the Navy, I have never really been what you would call a “sporty” person. I played intramural sports at the Naval Academy because they were mandatory. I’m naturally more likely to curl up in a big chair with a book.

Sure, it was fun to learn sports like fencing, basketball, volleyball, and judo, but honestly, I participated because I had to. I completed the obstacle course, the mile and half run, the calisthenics, and the swim tests because I had to in order to graduate.

I think I made a “D” in P.E. because my fastest run was literally one second better than the required time for a passing grade. I tried my best, and I made it through (by a second). I was not a varsity athlete by any stretch of the imagination!

Now that I’m a grown woman of 58 (and no longer in the military!), I get to chose how and if I stay active. Fortunately, I discovered yoga in my early 40s which set me on a positive path that’s led me to here.

Yoga fueled my desire to improve my wellbeing for the benefit of others, and that led me to more and more activities.

My only regret: not starting sooner.

Over the last few years, I’ve settled into what I think is pretty a good routine now that I’m 58. I’m much more active now than I ever was at 21, despite all of the marching around I used to do.

Here’s how I stay active every week.

✔️ First of all, I walk a minimum of 150 minutes a week.

That’s five 30-minute walks which I go on first thing in the morning to get the sunlight in my eyes (I’m already thinking about my sleep right when I wake up!)

Some weeks, I break it into smaller chunks. I might take two, quick 15-minute fast-walks around the block.

Mind you, these aren’t leisurely strolls. There’s a time and a place for meditative hikes through the woods or along the beach. These walks are for my heart, lungs, and brain health. I hustle.

I look like a ding dong pumping my arms and racing by, but so be it. At least I’m not using the Marimekko walking poles that I lost about five moves back. But if I ever find another pair, I swear I’ll start using them again.

✔️ Next, I lift 15 to 20 pound weights at home in a variety of moves.

I won’t get into exactly what I do. I change it up all the time anyway. Just find the right weights for you and a program that you like and stick to it. Two days per week is the minimum. I’ve written about my favorite home gym equipment in this post and here as well.

✔️ I practice an hour of yoga every week, and I will increase this.

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After years of hot yoga five days a week, the shut down of the studios during the pandemic really threw me off my routine. I practice online now, and on my own since I’ve had teacher training.

Still, nothing beats practicing with a sangha in a studio. I highly recommend that you add a yoga class or another group class to your week. It’s great for your health and will also provide a chance to connect with other people.

✔️ This may sound silly, but I practice my balance while my coffee or tea is brewing and while I brush my teeth.

Hey, that’s 3 times a day, at least! I also do a round of hip-strengthening exercises with a resistance band, deep squats every hour, and a butt-killer of a posterior chain workout with my friend Ellen at Peak Power Adventures in California. Let me know if you want to join us virtually. This 12-minute video breaks down the deceptively simple moves.

✔️ I practice HIIT workouts.

Finally, I'll share that I do have at least one major goal that I’ve yet to meet in the Stay Active category. In my search for improving my cardiovascular health, I’ve heard time and time again that a High Intensity Interval Training (HITT) workout is crucial.

And what’s good for your heart is also great for your brain. Check out this reel that explores this topic with Dr. Rhonda Patrick.

In order for me to complete HITT, I need to either sprint and then walk to recover (I like to sprint between every other mailbox around my neighborhood), or I need to use the rowing machine and the stationary bike at the gym, and y’all know how hard I find it to get to the gym.

Nevertheless, this will be my next step in my journey to stay active. Sprinting and rebounding are both out for me right now, so I’ll be heading back to the gym to the machines.

Four minutes on with a four minute recovery is the current gold standard out of Norway, but one minute on and one minute off seems to be helpful as well. I’ll let you know how it goes!

✔️ Oh, and one more thing, I never turn down a chance to stay active organically.

I’ll walk across an entire parking lot to get more steps in when I’m out running errands. I’ll go walking and talking with friends.

I’ll hike through the woods looking for an adventure, and the beach is always calling me.

I also have a little portable peddler under my desk that keeps me moving while I’m otherwise sitting at my desk.

Best of all, I will dance anywhere, anytime. Just crank up the EMD or the 80s, and you can’t stop me!

Little by little, it all adds up. Remember, any movement is better than none. It’s not too late, and it’s never too early to improve your physical fitness. I’m cheering you on like my Annapolis classmates used to cheer for me during my runs to get me through that last lap to the finish line.

You can do it, too!

Let me know: what are your favorite ways to sneak exercise into your day? Are you able to reach the recommended guidelines? What motivates you to stay active?