Fit Focus: It’s never too late to start getting fit
The best time to plant a tree was 20 years ago; the second-best time is today.
HOW often have you told yourself, “It’s too late for me to change”? Perhaps you feel that the window for getting fit, finding mental peace, or adopting healthy habits has firmly closed.
Maybe you think that the patterns of a lifetime are too set in stone, or that your body is no longer capable of transformation.
I am here to tell you, with absolute certainty, that this is a myth. One of the most powerful and beautiful truths in health and wellness is that it is never too late to start looking after your mental and physical well-being.
Whether you are 35, 65, or 85, your body and mind retain a remarkable capacity for positive change, known as plasticity and adaptability. The best time to plant a tree was 20 years ago; the second-best time is today.
Let’s first dismiss the notion that physical decline is a one-way street. While it’s true that our metabolism and muscle mass can change with age, the human body is incredibly responsive at any stage of life.
Consider strength training. Studies have consistently shown that even individuals in their 80s and 90s can regain significant muscle mass and strength through resistance exercises.
This isn’t just about lifting heavier weights; it’s about reclaiming functional independence — the ability to carry groceries, climb stairs, and play with grandchildren without pain.
The simple act of going for a daily walk can dramatically improve cardiovascular health, regulate blood pressure, and boost mood. You are not training to be an Olympic athlete; you are training for a fuller, more vibrant life.
The same principle applies to flexibility and balance.
Incorporating gentle yoga or tai chi can reduce the risk of falls, ease joint stiffness, and create a profound sense of physical confidence.
The goal is not to touch your toes, but to ensure you can still tie your own shoelaces with ease for years to come.
Just as crucial, if not more so, is the care of our mental landscape. The stresses of decades can feel like a heavy burden, and many believe that their mental habits are too entrenched to shift. This is simply not the case.
The brain, too, has neuroplasticity — the ability to form new neural connections throughout life.
Starting a mindfulness practice, even for five minutes a day, can begin to rewire your brain’s response to stress. It’s not about emptying your mind but about learning to observe your thoughts without being swept away by them. This can be as simple as focusing on your breath or spending time in nature without your phone.
Furthermore, learning a new skill — a language, a musical instrument, a craft — is not just a pleasant hobby; it is a powerful workout for your brain, building cognitive reserve and staving off decline. Social connection is another pillar. Joining a walking group, a book club, or a community gardening project combats the loneliness that can harm our health as much as any physical ailment, providing both mental stimulation and emotional support.
To begin, it's important to forget the past and release any guilt or regret about not starting sooner. The narrative that you should have begun earlier does not serve you and today is a new day to make a fresh start. Next, define your "why" — ask yourself what you truly want. Is it to have more energy for your family, to manage anxiety better, or to wake up without back pain?
Your "why" serves as your anchor and motivation throughout this journey. Finally, choose one tiny thing to focus on. Instead of trying to overhaul your entire life overnight, commit to one small, manageable change.
This could be taking a 10-minute walk after dinner, drinking one more glass of water each day, taking three deep breaths before getting out of bed, or calling a friend once a week. Making small, consistent adjustments can lead to meaningful progress over time.
Celebrate these small victories. They are the building blocks of a new lifestyle. Consistency trumps intensity every single time.
Your age is not a barrier; it is your credential. It represents a wealth of experience, resilience, and the wisdom to know what truly matters. Investing in your health now is the greatest gift you can give to your future self. It’s a declaration that your life—every single chapter of it—is worth investing in.
Your journey to a healthier, happier you can begin with the very next choice you make. So, take a deep breath, and take that first step. You’ve got this.
