How do I fit after 45?

 The best way to stay fit is:


1. Nutrition is Fundamental


I prioritize whole, nutrient-dense foods in my diet. Here’s what I focus on:


Lean proteins like fish, chicken, and plant-based options such as beans and lentils.


Lots of vegetables—I make sure to fill at least half of my plate with greens and colorful veggies.


I minimize refined sugars and processed carbs, rarely eating bread, and when I do, I opt for whole-grain or sprouted varieties.


Hydration is essential—I drink plenty of water throughout the day, and I limit sugary drinks and alcohol


2. Walking as Part of My Daily Routine


Walking is one of my go-to exercises, and I make sure it’s part of my everyday life. Here’s how I fit it in:

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I aim for 10,000+ steps daily, whether it’s walking to run errands, taking a walk after meals, or parking farther from my destination.


For me, walking isn’t just exercise—it’s a chance to clear my mind, reduce stress, and reconnect with my surroundings.


3. Balancing Strength & Cardio


I work out about 4-5 times a week, incorporating both strength and cardio to create a well-rounded fitness routine:


Strength training: I focus on short, intense sessions with compound movements like squats, lunges, and presses. These exercises not only help with building muscle but also improve metabolism and support joint health.


Cardio: Instead of long, monotonous runs, I mix in interval training and hill sprints for a fun and effective fat-burning workout. It is most important for everyone.


I always emphasize proper form and injury prevention, so I can continue staying active for years to come.


4. Intermittent Fasting for Efficiency


I follow a 16:8 fasting schedule, meaning I fast for 16 hours and eat within an 8-hour window. This method helps me regulate my calorie intake without feeling overly restricted and gives my body time to repair and rejuvenate.


I break my fast around noon with a nutrient-dense meal, often rich in protein and veggies, to fuel the rest of my day.


5. Consistency & Balance Over Extremes


I believe in sustainable habits, not extreme diets or intense, punishing workouts. I listen to my body and ensure I take rest days when needed. I also enjoy occasional treats without guilt because staying healthy is about balance and enjoying life.


6. Mindset is Key


For me, health is about more than just physical fitness—it’s also mental and emotional well-being. I practice gratitude for my body and celebrate small achievements along the way, remembering that every step forward is a victory

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❤️

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