Recently, one of my students asked me a question that really marked me:
“How do you stay in shape so long?”
At first, I smiled. It is easy to assume that the physical shape is roughly will Or motivationBut the real answer goes much further. Stay in good shape does not concern working harder – it’s about working smarter and more sustainable.
The truth is that staying in shape over time is not only work more Or Eat. It’s about Adapt your approach As life changes, staying connected to your Whyand build a foundation rooted in Coherence, recovery and state of mind.
What does “stay in shape in the long term” mean?
When people say “in shape”, they often think of six pack abs or 10K management. But the long -term physical form is more holistic. This means:
- Maintain a Healthy body composition
- Restraint Mobility, strength and energy
- Proof Bone and joint health
- Manager weight sustainable
- Avoid Chronic pain and illness
You don’t need to hunt extremes – you have to move with a goal and consistency.
The 7 foundations of staying in shape in the long term
1. Coherence beats perfection
You don’t need to train every day or eat 100% of the time. You just need appear quite often May your habits start to work for you. Even 3 to 4 days of movement determined per week can make a lasting difference.
Research published in Jama shows that coherent moderate activityLike walking or strength training 3 to 5 times a week, reduces the risk of mortality and preserves the function.
Fitness is built in years, not days. People who succeed in the long term are those who do not stop when life is busy – they adapt and adapt.
2. Prioritize strength training
Force training is crucial to preserve the lean muscle, especially as we age. From the thirties, you naturally start to lose muscle (sarcopenia), which can affect your metabolism, your mobility and your posture.
Women, in particular, benefit from training in resistance to:
- Support bone density
- Manage hormones
- Keep the lean mass
- Stimulates metabolism
- Prevent injuries and falls
Aim: 2–3 strength sessions per week, focusing on multi-articulation movements such as squats, lifting earth, rows and presses.
3. Include cardiovascular movement
Health health counts – but also brain healthMood regulation and endurance. Aerobic training supports all of this.
- 150 minutes of moderate activity (fast walking, bike)
- Or 75 minutes of vigorous activity (run, hit) per week
Even short daily walks help stress, blood pressure and blood sugar.
4. Adjust your training with age
The physical form is not static. The same routine that worked in their twenties may require adjustments in the forties, the 1950s or 60s.
- Include mobility and balance formation
- Allow more time for warm -up and recovery
- To use periodization (High intensity alternating phases)
- Calendar Dello weeks every 6 to 8 weeks to avoid professional exhaustion
Staying long -term form is not to do more – it’s about doing enough in a lasting way.
5. Fuel with real and favorable nutrition
You don’t need fashionable diets. Concentrate on Nutrition that supports your goals and your energy::
- 20–30 g of protein per meal
- Colorful vegetables and fibers
- Anti-inflammatory fats (avocados, nuts, olive oil)
- Hydration and attentive power supply
And yes – go to moderation. The balance maintains things that livable.
6. Recovery is essential, not optional
Do you want to stay in shape for life? You owe Respect recovery.
- Sleep 7 at 9 a.m.
- Manage stress through breathing, yoga or journalization
- Take full rest days and active recovery walks
- Use foam or mobility rolling exercises to maintain joint health
7. Keep a “why” and a strong community
The physical form is not only a physical act – it is a state of mind. The people who stick:
- Connect it to a deeper objective (health, family, longevity)
- Do not apologize – they make adjustments
- Surround yourself with support (coaches, friends, communities)
Lessons from my own fitness trip
Here’s how I have been in good shape for over 15 years – without exhaustion:
- I don’t jump two days in a row. A? Of course. But not two.
- I deal with training as well as meetings – non -negotiable but flexible.
- I train for strength and function, not just looks.
- I rest hard, especially when I push myself.
- I update my program every few months to stay committed.
And above all, I remember: Movement is a gift– Not a punishment.
Errors to avoid on your fitness trip
If you start (or restart), beware of these common traps:
| Error | Why it hurts in the long term |
|---|---|
| State of mind all or nothing | Leads to professional exhaustion or to arrest |
| Ignore strength training | Lack the basics of physical form |
| No recovery strategy | Increases injuries and fatigue |
| Stick to the same routine forever | Leads trays and boredom |
| Focus only on aesthetics | Lack the overview of health |
It’s not about doing more – it’s about doing what lasts
Staying in “so long” shape does not mean being perfect. It means finding What works for youRegularly, over time.
This means:
- Choose movements daily, even in small ways
- Prioritize health on Hustle
- Adjust the objectives as life evolves
- Build a lifestyle that supports energy, strength and joy
Anyone can be in good shape for 30 days. Fitness for life? It takes vision, strategy and compassion for yourself.
Conclusion: the real secret to stay in shape in the long term
There is no magic thing to stay in shape for life. It comes back to this:
- Move your body regularly.
- Lift, walk and rest.
- Eat mainly whole foods.
- Sleep, manage stress and stay hydrated.
- Adapt to your life season.
- Above all –Continue to introduce yourself.
Leave the physical shape grow with youDo not work against you.
Quotes and references
- American College of Sports Medicine. (2021). ACSM guidelines for exercise tests and prescription (11th ed.).
- Schoenfeld, BJ (2010). Muscular hypertrophy mechanisms and their application in resistance training. J Force Cond Res, 24 (10), 2857–2872.
- WHO. (2020). Physical activity.
- Garber, CE, et al. (2011). Quantity and quality of exercise. Med SCI SPORTS EXERCISE, 43 (7), 1334–1359.
- Harvard Health Publishing. (2022). Why force training is essential for your health.
