They say Sunday’s supposed to be a day of rest, but that’s not been true for me for a long time. It’s the only day of the week I have no work obligations at either of my jobs, so it’s become a day I get my longer workouts done.
My family is gone in the morning, so that’s when I hit the dojo for practice. I always work kata or other elements of my style (Shuri-ryu), practice some kobudo, and sometimes work in some calisthenics or makiwara work. I do more teaching than practicing these days, so it’s become an important time to get my own practice in and work on corrections and advice from my instructors. In general, though, I’m aiming to get a good sweat.
Later in the evening, when there’s nothing going on at the school I work for, my eldest son and I to sneak into their weight room for squats and related leg exercises. My middle son and I have karate together, so this has the added bonus of spending time with his brother.
I’ve been lifting consistently for about five years, and now that he’s old enough, my son’s caught the bug. I have an Olympic bench and barbell set in my office, and we use that at home for separate workouts. We can do leg curls and extensions on my bench, but nothing beats squats, and I don’t have space at home for a power rack or squat stands.
I’ve thought about hitting the school gym on my own for some time now, but for safety’s sake I waited until I had a partner available. My son’s still a bit small to spot me, but now he’s there to call for help if I have an accident and go down.
Funny thing is, most people still tell me, “You’re too old for that stuff.”
I don’t claim to be a paragon of health, but I’ve seen results. I move better than most people my age. I can lift more than most guys half my age. My heart’s strong, and my doctor doesn’t ride me about my weight. My gut doctor remarked on how much muscle I’m carrying, and even my friends have noticed a difference.
My goal isn’t to get down to 5% body fat and compete in fitness competitions, nor do I intend to step into a cage and fight. I just want to stay healthy. Some of the martial arts instructors I train with are in their 60s and 70s, and when I get to be their age, I want to be active and moving like they are. They may have slowed down a bit, but they’re in far better shape than most of their peers. When people say “move it or lose it,” those are the men and women I picture. They stayed active and it’s paid off for them.
Meanwhile, the naysayers are all trying fad diets or cleanses. They don’t look for the shortcuts because they’re lazy, they just buy into the “you’re too old for that” bullshit and are looking for another solution.
A big part of cutting fat is exercise. It’s not just common sense, it’s proven science:
The other part of it is diet. My own diet can still use a few tweaks, and it doesn’t help that I’ve got a bum thyroid. However, fad diets and cleanses are unsustainable. What’s more is some of them prompt the body to tear down muscle, because muscle is expensive to maintain (calorically speaking). So while those weird shakes might result in temporary weight loss, they can also leave people in worse physical shape.
Most of us think about fat and muscle when we’re talking about fitness, but as we age we should also be thinking about bone health. I’ve seen several older folks with shattered wrists and hips after simple falls. Even moderate activity helps keep bones strong. It’s called Wolff’s Law, and the most obvious example of it I’ve witnessed is in the protruding knuckles of a karate practitioner who has spent a lot of time punching things.
“Too old for this stuff?” Not by a long shot.
Find whatever makes you move and do it! Run. Hit a gym. Join a softball or soccer team. Play racquetball or tennis. Take yoga or spin classes. Ride a bike. Do you. The martial arts just happen to work for me, and it inspires me to dabble in other things like yoga and running so I can be better at karate and judo. There’s bound to be an art that fits your interests, and a good martial arts instructor can often double as a personal trainer.
You’re not too old. My oldest student is 69 years young and trains alongside his grandson. And yes, you have time.
Get to work.