Maintaining physical and mental strength as we age is crucial for maintaining our independence, vitality, and ability to protect ourselves and our loved ones in times of crisis. But it’s not always easy to do. As we get older, our bodies and minds can start to decline, making it harder to maintain the same level of strength and resilience that we had in our younger years.
So how do we maintain or even improve our physical and mental strength as we get older? Here are a few tips:
- Find a physical activity that you enjoy and make it a part of your regular routine. This can be anything from lifting weights to running to yoga. The key is to find something that you enjoy and that challenges you, and to make it a regular part of your routine. As Marcus Aurelius wrote, “The first rule is to keep an untroubled spirit. The second is to look things in the face and know them for what they are.” By embracing the challenges and growth opportunities that physical activity presents, we can build both physical and mental strength.
- Eat a healthy, balanced diet. As we age, our bodies require different nutrients to function at their best. Focus on eating plenty of fruits, vegetables, and lean proteins, and limit your intake of processed and sugary foods. As Aurelius wrote, “Do not waste yourself in rejection, nor bark against the bad, but chant the beauty of the good.” By nourishing our bodies with healthy, nourishing foods, we can support both physical and mental well-being.
- Get enough sleep. Sleep is essential for both physical and mental health. Aim for 7-9 hours of sleep per night to help your body and mind regenerate. As Aurelius wrote, “The best revenge is to be unlike him who performed the injury.” By prioritizing sleep and allowing our bodies and minds to rest and repair, we can maintain our strength and resilience.
- Practice mindfulness and stress management techniques. Mental strength is just as important as physical strength, and finding ways to manage stress and cultivate a sense of inner peace can be incredibly beneficial. Try techniques like meditation, deep breathing, or journaling to help manage stress and improve mental well-being. As Aurelius wrote, “If thou workest at what is before thee, following right reason seriously, vigorously, calmly, without allowing anything else to distract thee… if thou holdest to this, expecting nothing, fearing nothing, but satisfied with thy present activity according to nature… thou wilt live happy. And there is no man who will be able to prevent this.”
- Embrace challenges and push yourself to grow. As David Goggins, Jocko Willink, and Jordan Peterson have all emphasized, pushing ourselves beyond our limits and embracing challenges can be a powerful way to improve both physical and mental strength. As Aurelius wrote, “The best revenge is to be unlike him who performed the injury.” By embracing challenges and striving for self-improvement, we can build resilience and strength in both body and mind.
In conclusion, getting physically and mentally strong after fifty is not only possible, but it’s also essential for maintaining our independence and vitality as we age. By incorporating regular physical activity, a healthy diet, sufficient sleep, stress management techniques, and a willingness to embrace challenges, we can develop the strength and resilience needed to be first responders in our own lives.