WFOY 102.1

Today, I had the opportunity to sit down with Susan at WFOY 102.1 on the morning show. Being mid-January, Susan had questions about motivation and staying with your fitness resolution.

Start by closing your eyes. How do you picture yourself in January 2025? Suffering from disease, recovering from joint replacements, dealing with sexual dysfunction, or on multiple medications for chronic conditions? I pray none of the above. If you are like me, you picture yourself somewhat like you are now. Mobile, self-reliant, active, productive.

I outlined six steps to direct you from today to that healthy vision of yourself in 10 years. But first, why start now? Muscle waste occurs at the rate of 5-10% over a decade. If you don’t have adequate or above-average muscle mass at your current age, let’s kick it in gear. The time is now!

Muscle has moved beyond just aesthetics. Health and fitness experts concur it is probably the key biomarker to healthy aging. While muscles provide strength and movement, the tissue produces signaling proteins that influence metabolism, inflammation, and overall well-being. These proteins play a crucial role in maintaining homeostasis within the body and impact glucose regulation, mood, and energy levels.

Six Steps for Implementation.

Step 1. Start with data. Measure your waist-to-height ratio, the waist should be less than half your height for a healthy marker. Or get an INBody scan for a fat and lean mass reading of your body composition. Test your grip strength with an ergometer. Grip strength is directly linked to healthspan.

Step 2. Join a fitness facility or engage in regular physical activity.

Step 3. Learn resistance training. Join a team training class or hire a coach to teach you how to use your muscles against force, such as body weight, free weights, or machine exercises.

Step 4. Enjoy your workout, activity, and movement. Unless you can embrace the new habit with vigor and passion, it is unlikely you will continue. Find something fun!

Step 5. Develop a routine. You will stick to your plan if you have a workout buddy or have to book into a class. Having monetary skin in the game makes you likely to follow through.

Step 6. Get better every day. If you are agile, high energy, and powerful at age 50 and want to sustain this into your 80s, you have to train now like a 30-year-old.

Aging is inevitable, but quality of life can be influenced. Take charge of your health! Dr. Phil Maffetone