Morning. Just turning 50 so dropping in to this sub to say hi and hopefully gain some wisdom.
Always mostly looked after myself & am interested in remaining functionally fit for as long as possible. To be able to hike or run; do heavy work in the garden; be able to climb a tree; be able to lift things easily, to be flexible and not have MSK pain. May sound ambitious but I still want to be doing those things in another 50 years, although maybe not climbing the tree.
These are my stats at 50: Weight 68kg, height 182 cm. Body fat estimate 11% (bioimpedence scales). VO2max estimate 56 ml O2/kg/min.
Aerobic performance stats: run 5km 18 minutes. Bike 20 mins 4.3 w/kg. Swim 400m 5m50. Row 2000m 7m40.
Strength & core: plank 3 minutes. chin ups = 6. Press ups = 50. Are there any more metrics that would be good to add?
Diet: mostly plant with dairy. Occasional chicken. No fried food. Probably too much sugar- working on this. Very little alcohol now - got that out of my system in 20s and 30s. Coffee every morning.
Lifestyle: I used to get stress at work but not now, reduced that by going part time and shedding some responsibilities. Very little stress now. Sleep 9 hours per night. Never smoked or taken any drugs legal or illegal.
Health: no problems so far that I know, although I broke a leg as a kid & need to be careful with that knee and ankle. Use SPF 50.
Exercise: 1 to 3 sessions of aerobic exercise almost every single day and these usually last from 30 minutes to 1 hour. Mix of swimming, running, cycling and gym. Including the commute-prefer not to drive if I can walk or ride. Occasional strength work but mainly just lifting objects from here to there because it needs doing.
Hair is going white but I blame the kids for that.
Anything else to be thinking about?
Good health and good wishes all.
Always mostly looked after myself & am interested in remaining functionally fit for as long as possible. To be able to hike or run; do heavy work in the garden; be able to climb a tree; be able to lift things easily, to be flexible and not have MSK pain. May sound ambitious but I still want to be doing those things in another 50 years, although maybe not climbing the tree.
These are my stats at 50: Weight 68kg, height 182 cm. Body fat estimate 11% (bioimpedence scales). VO2max estimate 56 ml O2/kg/min.
Aerobic performance stats: run 5km 18 minutes. Bike 20 mins 4.3 w/kg. Swim 400m 5m50. Row 2000m 7m40.
Strength & core: plank 3 minutes. chin ups = 6. Press ups = 50. Are there any more metrics that would be good to add?
Diet: mostly plant with dairy. Occasional chicken. No fried food. Probably too much sugar- working on this. Very little alcohol now - got that out of my system in 20s and 30s. Coffee every morning.
Lifestyle: I used to get stress at work but not now, reduced that by going part time and shedding some responsibilities. Very little stress now. Sleep 9 hours per night. Never smoked or taken any drugs legal or illegal.
Health: no problems so far that I know, although I broke a leg as a kid & need to be careful with that knee and ankle. Use SPF 50.
Exercise: 1 to 3 sessions of aerobic exercise almost every single day and these usually last from 30 minutes to 1 hour. Mix of swimming, running, cycling and gym. Including the commute-prefer not to drive if I can walk or ride. Occasional strength work but mainly just lifting objects from here to there because it needs doing.
Hair is going white but I blame the kids for that.
Anything else to be thinking about?
Good health and good wishes all.