Getting Fit After 50: The Struggle is Real in 2025

If you are reading this article, you are probably in one of the following situations: You may be overweight, feeling unhealthy, or over the age of 50. Maybe you're dieting, trying to lose weight, or looking for a weight-loss strategy. Whatever the reason, I hope you find what I am writing today helpful in some small way.

I struggled with being overweight for years and was pre-diabetic for approximately 20 years pre-COVID. Don't be surprised, I ate poorly (and still do sometimes) and didn't exercise enough (and still don't sometimes). Having a family history of heart disease and diabetes doesn't help either. Since COVID, I have been faced with a new reality, I am diagnosed as having Type 2 Diabetes. It was a shock at first, but at the same time not really. The biggest challenge I struggled with was getting over the belief that the simple things I enjoyed in life were being taken away. Food was and is a big part of my life. Maybe I'm a bit of an emotional eater. Ok, like many of you I absolutely am an emotional eater.

Why does any of what I've written so far matter to you you might ask? I believe it gives me a different perspective. I have learned many keys to success since being diagnosed with Diabetes. For one, I was able to get my blood sugar levels completely controlled with medication by adjusting my diet. I will share with you some of the things that have helped.

1. Decide to Make a Lifestyle Change

    There's a delicate balance to be had here. The bottom line is you have to make the changes in your life to improve your health part of your lifestyle. Part of being or becoming healthy is to live that lifestyle (ie: be active, eat right, exercise, drop the sugar, lower the salt, etc.). Whatever it is you need to do to improve your health, adopt that lifestyle and move on. My problem was my inability to accept that I had to change my diet to deal with my pre-diabetes. Unfortunately, I didn't do nearly enough but you can. Don't look at these changes as things you have to give up. This leads to feelings of resentment and anger. Accepting your need for change is key, and then do something about it!

2. Eat Right

You may have to seek the help of a dietician for this one, but here's a broad overview of what needs to happen:

• 
  Cut or at least lower the sugar. Many people don't realize how much sugar is in most of the beverages and juices we consume, so I recommend reducing your sugary drink intake. These include regular carbonized soft drinks, orange juice, most fruit juices, and most milk products. There are now many so-called "No Sugar Added", "Reduced Sugar", "Diet" or "Zero" options you can choose from, but be aware that many of these have artificial sweeteners added. There are guides available online that outline the daily safe amount of artificial sweeteners you can consume. 
• Reduce the salt (sodium)
• Cut the processed foods (ie: potatoe chips, hotdogs, chocolate bars, candies, bacon, bologna, etc.)
• Eat more fruits and veggies (and this means not boiling your veggies in the water that salt meat was boiled in 😉)
• Reduce your red meat intake (I'm not sure I like this one but it's one of the many suggestions I have been given over the years). If you're going to eat meat, choose leaner cuts like moose 💕
• Increase your protein intake. This is a bit of an oxymoron to the last point, but it's one I believe in.
• READ THE LABELS OF THE FOODS YOU CONSUME. Look for things like sodium, carbohydrates, sugars, protein, saturated fats, and overall calories. Carbs are basically sugars. You'll notice that sugars are listed under the carbs section on the label. If the label reads 2 g of sugar but yet 30 g of carbs, that may be a product you'd want to skip. Choose products that contain more protein and fiber, with less amounts of saturated fat, sugar, and sodium.

3. Get Active

This can include exercise or physical activity. I'm not a believer in having to go to the gym. Getting active can be split into at least three categories:

Exercise: Here you can pick your favorite activity. If you are someone who loves working out on the treadmill, stepper, or stationary bike, you can either buy your own equipment or join a gym. The same goes for anyone who prefers to work out with weights, you can purchase your own, or join a gym. Others like to do both. If you don't like weights, stick with the cardio machines. In the same breath, if you hate cardio, try circuit training. There are tons of exercise routines online that teach you how to circuit train and still get your cardio workout without ever having to do cardio on a machine. Did I mention I hate cardio? 

Physical Activity: In this category, we can include all sorts of activities including walking, jogging (but hard on the knees), hiking, bowling (may be a sport depending on your opinion), kayaking, and martial arts (borders on the "Sports" category). Basically, anything that gets you moving besides sports can be placed in this category.

Sports: I listed this category as its own simply because not everyone likes sports. This can include golfing (maybe), ball hockey, ice hockey, softball, basketball, tennis, and pickleball.

The biggest challenge I would say with any of this is staying motivated. You can do it on your own, but it's much better if you can convince your friends or family to join you on the journey. We all have our own reasons to stay in shape. We all want to live a longer, healthier life, so we can be there for our families as long as we can. 

 In the immortal words of Mr. Spock, “Live long and prosper.”

Disclaimer: The information I share is based on my personal experiences and is not intended as professional medical advice. I encourage you to consult with a doctor or qualified healthcare professional before deciding about your health or well-being. My advice should be taken as general guidance, and any actions you take are at your own risk.