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If you are anything like me, that, “as soon as I …., I will start my fitness journey” is usually replaced with the next “as soon as I …”. Then, before you know it, it’s been weeks, months, or even years and here we are, huffing and puffing going up a flight of stairs and hanging onto the rails for dear life. Am I right? So here is the deal. Starting a fitness journey can begin at any time, at any age. It is about embracing where we are right now and finding the courage to just begin. A friend of mine was once told by her trainer, “anyone can do a movement for 30 seconds”. And you know what? She is right. That is where we begin. So, whether you’re in your 50s, 60s, or beyond, let’s commit to 30 seconds of movement and build from there. So, I am asking you to find the courage right now, where you are sitting reading this article, and do any movement you want for 30 seconds. When you are done, we can talk more about beginning a lifelong fitness journey. Ready… Begin.

1. Consult Your Doctor

You’re back! Thank you for taking 30 seconds to do some movement. Honestly, it is that simple but I know, I know, it is easy for us to make it so much more complicated. Having said that, there are some important things to consider when starting a fitness journey. First, make sure you consult your doctor if you have racked up some years on that body and may be experiencing some health issues. They can provide valuable guidance on creating a safe and effective fitness plan that is appropriate for your health needs. This way, you can make sure your fitness routine meets you where YOU are rather than the other way around.  

2. Create a Fitness Mindset

Having a fitness mindset is probably the most important factor in starting a fitness journey, as it will guide and motivate your behaviors. If you are clear on the “why” you are starting your fitness journey, then figuring out the “how to” is so much easier and sustainable. There is no one definition or concept of having the “right” fitness mindset. You get to craft your own personal fitness mindset based on your lived experiences. As you begin crafting your fitness mindset, I want to point out that a fitness mindset is not a weight loss mindset, although they clearly can go hand in hand. A fitness mindset is simple – personal fitness whether you lose a pound or not. Full stop. It is really important to decouple that because if your fitness mindset is about weight loss and you are not achieving your weight loss goals, it is too easy to give up on your fitness journey. And let’s face it, for some of us, ideal weight … well let’s just say … it’s been a minute or 10 but fitness in any body shape or size is what it is all about.

3. Start Small and Be Kind to Yourself

Armed with our fitness mindset, we are raring to get started. One of the biggest mistakes many people make when starting a fitness journey is trying to do too much, too soon. It may have felt fine at the time, but then the soreness and overexertion set in. When this happens, our very clever mind somehow convinces us that there is a very good reason we are not going to work on our fitness goals the next day. Yea, many of us have all been there. Conversely, picture this scenario. We are just starting out, so we only do 30 seconds of 10 movements, a total of 5 minutes of movement. We feel good about what we accomplished and are ready to do it again tomorrow. I cannot stress enough how important this is. Resist the urge to over do it. That will go a long way in building up a fitness lifestyle. Remember, it took a bit of time to lose some of our stamina and strength, so it is going to take time to build it back up. The key is consistency, not intensity.

We are now ready to get started. Mindset? check. Don’t over do it? Check. Like crafting your fitness mindset, you will need to craft your fitness routine. One of the best ways to begin is to set a small, achievable goal. For some of you, it may be walking for 10 minutes or doing stairs for 3 minutes or grabbing soup can in each hand and doing various arm movements. You can make it up, join a class, or find a movement video that you enjoy. Blazing Aging Fitness, led by our 74 year young coach Donna, is creating a series of fitness videos for those of us just starting out on our fitness journey. Check them out. You may catch the inspirational fever that Donna brings to celebrating movement. As you reach your goal consistently, gradually increase the duration or add in other activities. Celebrate each milestone. It is progress. What I can promise you is that as you begin to notice your improved personal fitness, it will fuel your motivation and reenforce your fitness mindset. It takes time. 

4. Find What You Enjoy

The best way to incorporate movement into your daily life and make it a habit is to find something you genuinely enjoy. It could be dancing, swimming, yoga, or even gardening. You can become a dog walker and join the gig economy. You can start a walking club in your neighborhood or volunteer to canvas the neighborhood during election years. The beauty of starting a fitness journey later in life is that you can experiment and discover what makes you feel good. My challenge is for you to be creative. Use this as an opportunity to do something you never thought you would do. Ok..I will stop short of suggesting you skydive. But the important thing is that you’re moving in a way that makes you happy—it’s all about finding your version of fitness fun.

5. Listen to Your Body

As we age, it’s important to recognize and respect the signals our bodies give us. The goal is to challenge ourselves, but not to the point of injury or burnout. If something doesn’t feel right, modify, skip, or take a break. It’s completely okay to start slowly and select movements to suit your needs. My mom, at 85, started her fitness journey 2 years ago. She reports that some days she is sore because she overdid it a bit, so she gives her body a day of rest. But the next day, she resumes her very modest fitness goals. As a result, she is now able to get up and down her stairs with help so she can get out of the house and go places. Listening to your body and adapting as needed will help you build confidence and prevent setbacks.

6. Make It Social and Celebrate Your Accomplishments

While some of us may enjoy the solitude of an early morning workout in your backyard, others of us may find fitness even more enjoyable and motivating when others are involved. Many communities offer programs that are specifically designed for people starting their fitness journey later in life, and these can be a great way to meet new people while staying active. As mentioned, online fitness communities can also be a source of motivation and remind us that we’re not alone in our journey.

Celebrate – Celebrate – Celebrate. It is so important to send your brain positive feedback. When you are done, stop, breathe and reflect on what you have accomplished. Raise up your hand and pat yourself on the back. Literally. Really. I am a big believer on acknowledging our accomplishments and behaviors that we want to reinforce. I like to “see” my progress when I am developing new habits. When I started my fitness journey, after many years of hibernation, I drew stems on a white board. After every workout, I drew a flower on a stem and before I knew it, I was growing a garden. My mom uses a workout chart and puts a cute sticker into each quadrant that represents 30 seconds of a fitness movement. When the card is filled out, she celebrates with a reward. I encourage you to come up with a way to see your progress.

7. Closing Thoughts

Remember that fitness is about so much more than physical strength. Regular movement can improve your mood, help you sleep better, reduce stress, and increase your overall sense of well-being. Every little bit counts, and each time you choose to move, you’re investing in your health and quality of life.

Starting a fitness journey is not about becoming someone else; it’s about embracing who you are and giving yourself the opportunity to thrive. At Blazing Aging, we believe in aging with purpose, gusto, and pride. So take that first step today—you deserve it, and your body will thank you.

Changing Lives one STEP at a time. 

P.S. Have you ever heard the saying by Richard Bach, “We teach best what we most need to learn.” Wink wink..enough said.

Cheers!