Original question from Quora:
I am 50, but with a desk job and young kids (late bloomer) along with a motorbike accident injuries. I do not have time or money for the gym. I have started walking, but any general advice in how to get back into shape?
WASSUP, Whorlow, my G!
How are you doing brother? Congratz on the kids' man, they really change our perspective in life, don't they?
I'm the opposite, I made my first when I was 15 hahaha shit was really hard, but I and her mom managed to stay together and hopefully we'll be together until we die, but my daughter man she's the coolest young woman now, it's fucking AWESOME.
Since money is tight you can do what I did, I bought equipment and workout at home, INVEST in a set of kettlebells in a billion payments, and you'll use it until you die and will never have to pay for a gym membership again.
Pay attention to the word invest, you must do this, resistance exercise will prevent muscle and bone decay as you age, it's IMPERATIVE especially because when your kids get to their mid-twenties, the age they'll need you the most, you'll be closing into 70, so you wanna get there with as much vitality as possible, you already have damage in your body that needs to be addressed because of the accident, if you don't do something to strengthen your ligaments, joints, bones, and muscle the damage that's already there will exacerbate the problems you will face over time.
Ok, in your case, I would prioritize implementing resistance exercise ok, With great health comes A LOT of cool perks like a good mood, a clear mind, high energy levels, and being in tip-top shape and looking good, all things that for overall performance in life in general is CRAZY BENEFICIAL.
Here are other things you should implement too to optimize your health, no need to be crazy and implement all at once, when you become consistent with one thing implement the other gradually, trying to optimize everything at once will make you burn out and fail:
Optimize your CIRCADIAN RHYTHMS by exposing your retinas to the lights of the sunrise and engaging in FORWARD-AMBULATION— fancy way to say moving forwards, walking, jogging, running, cycling, whatever— this will give you more "me time" to work out and do anything else you want and improve your sleep cycle, metabolism, endocrine system, immune system the list is literally endless.
Implement INTERMITTENT FASTING by not eating 2 hours before going to bed and 2 hours after you wake up, this will make your digestive system complete its cycle, it reduces inflammatory markers that will make you die sooner, it produces all kinds of healthy gunk inside your body that will improve your sleep cycle, metabolism, endocrine system, immune system the list is literally endless too.
Implement REGULAR CARDIOVASCULAR EXERCISE, that jog I mentioned before, go FULL TURTLE MODE, slow as fuark, above a 10minute a mile pace to spare your body of unnecessary impact, go for 2-3 miles 5-7 times a week, this will keep your heart beating strong, reducing blood pressure & blood glucose both directly correlated with mortality and THE NUMBER 1 killer of human beings in the planet, cardio extends your life expectancy upwards of 10 FREAKING YEARS, it's a MUST, it will also improve your vasodilation, circulation and shuttling nutrients and oxygen everywhere, improving brain function, mood, sense of self, body composition, sleep cycle, metabolism, endocrine system, immune system the list is literally endless once again.
Eat 100% clean AKA only nuts, veggies, leaves, grains, meats, and healthy oils for 2 out of 3 meals, the third live a little, have a glass of wine with the wifey, go for a beer with your friends, eat a burger, be happy, stress kills people too, so don't go crazy with diet.
Strive to within a year have all these behavioral interventions in check in your daily routine.
As you see, some of the interventions you should consider to improve your quality of life and longevity are not exercising, it's just behavioral interventions that FOR SURE WILL CHANGE YOUR HEALTH, you can check out the works of Professor Andrew Huberman, Dr. David Berson, Dr. Samer Hattar to validate the legitimacy of the information I'm sharing with you.
I got 2 bonus tips for you since you got little kids:
That thang of waking up crazy early, to me it's CRUCIAL because it makes me not take time away from my kids and wife, it's one of the things that make my marriage and my relationship with my kids successful.
Once you successfully implemented all of the above, invite your kids to work out with you, not only it will be super beneficial to them, because it will improve their health and create discipline and perspective, but they think you are SUPERMAN, my daughter thinks I'm the strongest person in the entire world because of it and to a kid knowing your dad is a savage it's fucking awesome, you know, going to school and saying "My dad would beat the shit out of your dad" LOL.
I guess that’s it, bruh, let me know what you think.
COME TO THE IRON PATH!
Big KISS,
THE POTATO MAN
As always great advice.
Be fit and strong, that is one of the most fundamental and MOST IMPORTANT things you can do for being a role model to your kids: LEADING BY EXAMPLE.
No kids myself but i have been a manager fir years and that is key in any leadership role lead by example.
And agreed include the kids in training, that will build some bonds. Then as OP is 50+ if he is in an area where the schools do parent work days, where the families help out with this and that at the school, the 50something guy who smokes everyone dont look tired and moves the heavy stuff without effort, you will be the talk of the kids, wife might like it too.