I want to give people hope and a pathway to fitness and longevity. I’ve learned a lot after almost 55 years of skiing, rock climbing, ice climbing, alpinism, ultra-running, and thru-hiking.
I want to keep this simple to make it as easy as possible for people to increase their health and fitness. Here are a few suggestions. Honestly, I would not take anyone’s fitness advice unless they have finished a hundred mile race. At age 63, I hike about 3000 miles, or 30, one hundred mile hikes back-to-back during the summer hiking season. That is about 115 marathon’s in a row, while carrying my food, shelter, clothing, water, and more. Thru-hiking pace varies by terrain, trail, weather, fatigue, hydration, diet, and injury. Long-distance hikers may take a partial or full day to rest and re-supply. Towns can average over 100 miles apart depending on the trail and hiker needs. How do you get this fit? Start slow to avoid injury, and work up to it.
- Vegan or Veggie. We have too much processed foods available to us. Even if we love dark chocolate like I do, try to get one or two healthy, whole foods meal per day. If you eat a lot of meat, try one veggie meal per week with beans, quinoa, or rice as a base. Dehydrated refried pinto beans are great because they are quick and don’t come in a can. We are what we eat. The Roman army conquered the known world on a vegan diet wearing sandals. I hike 100 miles at a time vegan, then stop in town for a larger paleo meal, then back on trail. Meat is great, but in frequency it is converted to human flesh too easily, leads to cardio problems. To produce meat it requires ten times the water, and double the land per calorie as beans and vegetables. Dial the meat down if you can, no worries. Get protein from beans, quinoa, shakes, etc. Especially starting in your 50s, take daily supplements for your joints, collagen, memory (lion’s name), calcium, vitamin B12. Post workout, take potassium, magnesium, bromelain, creatine, and protein shake to rebuild.
- Strategic Exercise Routine, Vacation, to Adventure. It is a given that exercise is good for us, but we don’t have much time to workout between job, friends, family and simply relaxing. The trick is to be strategic about what exercises we choose and how: cardio + mobility = long-term fitness. No matter what you choose, there needs to be both a cardio and a flexibility component. These days I hike a lot, so I need to add yoga to keep my range of motion. Choose an exercise you can build a vacation and someday a month(s) long adventures around. I hike and run the desert trails in the winter, then leave for the summer to thru-hike a long trail. Build a lifestyle around your fitness – from daily life to vacations.
- Work Hard – Play Hard. This is easier said than done. Building towards a healthy lifestyle includes where we live and the work we do. I moved to the Mojave Desert, near Joshua Tree National Park, and the Coachella Valley to hike, run, and climb. I run off pavement, on trail; this is much better on my knees. Yes of course, and for the desert culture. You know if you know. living near open space with hills to hike and run is a plus. I worked hard both at my career, and raising two fantastic children full-time for many years. But, I had a vision to what lifestyle I wanted when the kids left for college. In other words, a long-term plan for fitness.
- Friends Will Help. By doing what we enjoy, we meet people with similar interests. I may hike 3000 miles mostly solo, but I develop an extended trail family along the way. Dear friends back home mail me resupply boxes with essential food and even shoes. If we’re the healthiest person in the room, we’re in the wrong room. Go find your people; they are interested in fitness as much as we are. They keep us motived, give us advice, exchange stories, plan future adventures. When I lived in Telluride, Colorado at 11,300′ elevation, the vegans were always the first down the ski hill waiting for those 10 years younger. Clean diet matters.
- Small Steps – Exercise vs. Calories. In a modern lifestyle, it is almost impossible to exercise enough to reduce our weight. When we base our life around fitness, the balance starts to shift. I noticed this the first time, when I started ultra running, and thru-hiking. We have to dedicate the time, and enough cardio. It comes down to choosing an activity that keeps us moving outdoors for a long time. At first, it’s difficult, but it comes with desire. More is better. I remember that when I called my son at college to tell him that for the first time, I run a hilly five mile trail without stopping. I was elated, but my weight stayed the same. Now, in my 60s, I call my kids when I finish a 2500–3000 mile thru-hike; it’s now routine. I cannot consume enough calories thru-hiking, That transition took almost 10 years. I was strong before climbing, and flexible in yoga. The vision builds, one step at a time. Slowly, our consumption of calories exceeds our intake.
- Mind and Heart Matters. Always have: something to do, someone to love, and something to look forward to. Be balanced. Healthy mind, is a healthy body. A positive vision is a life journey, not a destination. What we do changes over time. For me, skiing > climbing > running > hiking . Consistency = longevity.
- Don’t Take Your Foot Off The Gas. As we age, we must find activities that continue our cardio and range of motion. When we are young, we don’t think about aging. Be strategic. Put the phone down. Develop a lifestyle when we are young that combines: motion + flexibility. Again, this will be more than one activity: cardio repetitive motion makes us stiff. We then need stretching or yoga so you don’t become a 50 year old 2×4″. Hot yoga by Bikram trained teachers (important) is the best. Ninety minutes (not 60) of sequenced standing, and floor postures maintain spine strength, and range of motion. Practice on the same day at least once a week. Do get outdoors. I got tired of going to the gym indoors, but moving outside never gets old. Consistency matters. Being in Nature balances us, and clears our mind. Peace, be well.
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