"I am 61 Years old retired officer and use to be in good shape but after a desk job for the past several years well you can imagine the rest. Do you have any weight loss / fitness advice for some one like me?"
Thanks for your career of service sir. I do have some advice for you that will help you get rolling again in a save way that is not too aggressive, yet will be effective for your goals.
As we age, we still need to stay active in movements, especially functional movements that are required in everyday life: Stitting, standing, walking, picking up something and carrying it, etc... This requires movement practice, flexibility / balance training, and some form of cardio vascular training.
Here is what I recommend for folks as well as myself as we age:
1 - Less impact - Decrease running and add more bike, swimming, elliptical gliders, rowing etc...for cardio to burn fat and calories and keep heart and lungs functioning at your optimal levels. For many who ran hard in the earlier years and picked up several pounds along the way, the knees are screaming at you now. A common phrase I use for immediate benefits is "Just Add Water." Drink more than you do now (at least the minimum recommended amount of 80-100 oz a day and get physical in the water and try swimming, water aerobics, aqua-jogging even.
2 - Calisthenics and stretching based exercises mixed with some weights in dumbbell exercises for muscle tone and flexibility. If you have never taken a yoga course give a beginners class a try. I thought I was flexible until I took a yoga course. These exercises assist with overall well being as well as balance, muscle tone, and flexibility. See Lower Back Plan below.
3 - Smarter Eating - Eat less fatty foods / sugar foods / high in cholesterol foods - see diet plan below.
4 - Balance - Practice standing on one leg to work balance muscles of the lower leg and work up to performing some regular dumbbell exercises while standing on one leg too.
I have a ton of information to help you in the articles at Military.com. Everything from avoiding injury, pushups, circuit training, weight loss, etc... can be found in the training article section or sitemap link on the main page.
For some free starter plans check out the links:
- Lower Back Plan - Great for building the core of fitness and health
- Food Plan - To help with eating habits / weight loss (basic ideas on how to eat)
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.