40s : the wake-up call we all get...

Turning 40, we have all been there, right? I was thirty-something yesterday, guys. And today, as I got up, there was a click in my shoulder and a creak from my knee. It was as if the life was saying, "Welcome to midlife, dumbass..." I was just thinking, that being fit was about six-pack abs and running a marathon in two hours. Now, I think it is more about tying my shoes without groaning.

Within the last year and a half, I have come to a realisation that being fit is easier than we think, and definitely a lot easier than what these Instagram influencers are making us think. Some easy things to look after are what I am listing here.

Strength Training - It is more important than you think.

After 40, muscle loss is more accelerated than we believe. Yes, I am talking about lifting weights. No, you don’t need to become a specimen of Mr. Universe's competition—unless you want to do it. You don't even need any sophisticated equipment. You can grab some dumbbells or resistance bands that are available on every online platform you can think of, such as Amazon or Decathlon. Believe me, you will thank me when you can pick up your grandchildren in a few years. You all have seen that video where a grandpa lifts weights to practice picking up his granddaughter to place a Christmas ornament on their tree, yes? And believe me, we are now closer to having grandchildren than we think.

Flexibility & Mobility

I don't even remember the time I could easily touch my toes without bending my knees. And yes, it has only been a couple of years into the 40's for me. Keeping those joints and muscles flexible is the key. A few minutes of stretching in the morning, some yoga, or even just standing up from your chair every so often can work wonders. And when I say Yoga, I am talking about going to a properly trained Yoga master, not the run-of-the-mill posers advocating all those Swimming Pool Yoga, Tantric Yoga and whatnot. Yoga is about getting to know your boundaries. There are many poses, Asanas as they are called, which may not suit a general practitioner, meant for advanced Yogis. Go through the basic poses with a trained Guru, know which ones you need and which ones you should avoid and include them in your fitness session.

Cardio - Remember when you ran just for the sake of it?

Cardio and heart health is not something to be taken lightly. It was just a few weeks ago, that I lost a good friend to a sudden acute cardiac arrest. On the outside, totally fit, and accustomed to long hard physical labour throughout his day, being a mechanic. All of a sudden, while relaxing on a beach, dropped dead in a heartbeat. Nothing we did helped. Cardio needs to be a part of your routine. Intermittently making your heart work under pressure for a controlled amount of time is the key. However, just running on a treadmill for a few minutes, that's not the only form of cardio. Dancing in your living room with your partner? It is a form of cardio. Pushing a cart full of groceries in the supermarket at a pace? That too. Find something that will make your heart race for a few minutes every week, it is cardio. I enjoy chasing my kid in a game of tag in the park. That too is cardio, no kidding.

Fast Food - It's a No... And No means No....

We have all been there. A couple of burgers and a glass of coke got me through my day many times, but once again, that needs to be history now. Nowadays, whenever I have a couple of slices of pizza, I feel that little bit of sluggishness in my morning walk the next day. We need to come to peace with the fact that our metabolism is not what it was a decade ago. I have an uncle who has had a bypass surgery and he says, "Whenever I see something that is tasty, I know it isn't for me". For him, it may be, but for those who haven't reached that point yet, eating well doesn’t have to be letting go of everything delicious; it just means making smarter choices. More greens, more fruits and leaner cuts of meat. And yes, you can still have a drink or two—just maybe not every day.

Sleeping More... That's got to count for something...

There were times in my twenties when I went for 48 hours straight working on something I really enjoyed, with the help of a lot of caffeine, no less. but now those days are over. Your body needs a little longer to recover now and it can remind you of the same, loudly if needed. Aim for at least 7 hours of sleep every night. When you feel that lost energy, take a day, it is expected of you. Take a few short breaks and small 5-minute power naps if you can, especially if your work is physically demanding.

Stress Management - It isn't just a cliche...

Frankly, if I could delete one phrase from all the fitness paraphernalia I have read so far, it would be Stress Management. But, there it is, in all its glory in my article as well. Stress has become synonymous with our modern lifestyle. And it is not just about the hectic work life that is our sad reality, either. Even in family life, there are bills to pay, chores to carry out, and things to fix (physical or otherwise). All this adds to the wonderful senses of memory and imagination, which are the biggest allies of the monster known as 'overthinking', which is a permanent resident of our minds. Trust me, a hobby helps. That little bit of time away from it all gives that boost, like an espresso shot in the morning. In the end, even if you die, (Yes, I said the D word, deal with it.) the world won't stop, people will miss you for a while, some responsibilities in the office will be hampered for a while, your family will suffer a little bit more than the others, but the earth will keep on rotating, nothing will cease; except for your own life. So, it is ok to take a step back, let the world continue without you while you relax. So, paint, sing, ride a motorcycle (if you can); live, don't just exist.

An apple a day doesn't keep the doctor away anymore...

This may be the guy who saw his friend take his final breath in his lap talking, but yes, we may feel invincible sometimes, but we are not. It is better to get a routine physical checkup. Get your blood pressure, blood sugar, and cholesterol checked at least twice a year. An early warning always helps major disasters down the line. If something feels off, get it checked out. It’s better to be safe than stubborn.

To sum up, the 40s are not the end of our life, but they sure are a good place to sit back and reflect.

We may not be 20 anymore, but we aren't at the finish line, either, far from it. The goal is not to be the Hulk anymore, but just to live healthily, relaxed and pain-free. A little weight training, a little yoga, a little cardio, some good food and good sleep, that's literally what the doctor has ordered. And hey, if your knees or your shoulders make a weird noise when you stand up? Then this article is for you. We have reached the golden age, own it... Welcome to the club, mate...