Fitness After 40: Your Strong Body at 40, 50, 60, and Beyond

Fitness After 40: Your Strong Body at 40, 50, 60, and Beyond

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Overview

Fitness After 40: Your Strong Body at 40, 50, 60, and Beyond by Vonda Wright

As we age, our bodies change-but that doesn't have to impact our fitness level. We may not be teenagers anymore, but if we exercise smarter, we can remain youthful, energetic, and strong. Dr. Vonda Wright is the creator of a unique exercise program tailored to the needs of mature athletes. In Fitness After 40, you will learn how to: Understand your body, and approach exercise in a new way * Maximize your fitness while minimizing injury * Gain flexibility * Benefit from aerobic exercise * Build strength through resistance training * Improve balance * And much more Now in its second edition, the book includes targeted "20 Minutes to Burn" workouts, a 6-week total-body plan, and new information on nutrition, injury prevention, joint preservation, the mind/body connection, and more. Whatever your age or activity level, Fitness After 40 will get you motivated, get you moving...and feeling better than ever.

Product Details

ISBN-13: 9780814449004
Publisher: AMACOM
Publication date: 08/05/2015
Edition description: Second Edition
Pages: 384
Sales rank: 249,721
Product dimensions: 7.50(w) x 9.40(h) x 1.00(d)
Age Range: 18 Years

About the Author

VONDA WRIGHT, M.D., is an orthopedic surgeon and director of PRIMA, a pioneering program for athletes over 40. A prominent authority on sports medicine and active aging, she has appeared on Dr. Oz, The Doctors, and CNN, and has been quoted in The New York Times, USA Today, Prevention, Fitness, and other major media. RUTH WINTER, M.S. is an award-winning science writer and author.

Read an Excerpt

Chapter 1

You are Strong, You are Powerful, You Move You!

"Credit belongs to the man who is actually in the arena, whose face is marred by . . . sweat and blood; . . . who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly."

—President Theodore Roosevelt

I love taking care of people. It is pure joy to lead a group of patients from the couch to a 5K race and see their entire perspective on their future change. Their bodies become stronger and fitter, but more importantly, their minds come to believe they can actively control their health with the decisions they make each day. And they are right!

A new generation of mature athletes and adult-onset exercisers (AOEs) are changing the very paradigm of aging. They are not satisfied with a superficial veneer of youth but are remaining youthful on the inside—as well as the outside—through mobility. In fact, those who push themselves to the next level through competition are more mentally and physically healthy than their sedentary counterparts. Mature athletes and AOEs are a remarkable and growing group of people. They are not waiting for age to overtake them; they are proactively taking steps toward aging to perfection.

After 29 years of taking care of patients and athletes of every skill and age level, I have learned that no amount of education, hand-holding, or even public humiliation (as is commonly seen on TV) will motivate people to make real change in their lives and health. People make change only when they decide they are worth it, and then they move themselves.

You have heard me say it before—70 percent of your health and aging is controlled by the decisions you make today. You are a powerful force in your own future. Your decision to take control is not likely to happen because it is important to your spou se, your boss, your kids, or your friends. It will happen because you decide that you are important enough to invest the time daily in the decisions that will change your life. You are powerful. You are strong. You move you!

Mary Beth's Story

Mary Beth is the wife of my daughter's basketball coach. Every Sunday night for the last two years, she has shown up at practices to organize us, pitch in wherever and whenever she was needed, and generally run the show. She would tell you that—although she managed her family and work—at twice her healthy size, she was not at her best.

Last year, we showed up to begin the season and Mary Beth was different. In fact, I barely recognized her! She looked younger and infinitely more healthy. She had lost 100 pounds. Wow! I was really proud of Mary Beth. And at times like this, I am often seen jumping up and down and hugging someone. Mary Beth had dramatically taken control of her health and future.

When she shared her story with me, I was silent and humbled. After the previous basketball season, Mary Beth's husband had picked up a copy of Fitness After 40 as a present for her. As she was reading it, something clicked inside her. She internalized my message that smart nutrition and mobility could change her life. She realized that she is important and that the small decisions she made each day were important. She could be strong. She could be powerful. She could move to her best health, and she did!

In Mary Beth's Own Words

I looked at a picture from vacation and decided it was time to take care of myself and lose the weight I had gained over the years. I went to the doctor to have some blood tests done, and my numbers were extremely high. I decided right then that I had to make a change—and make it that day.

My husband, Tim, bought me Fitness After 40 by Dr. Vonda Wright. I stopped drinking soda pop and eating fast food. I bought whole-wheat English muffins and a lot of raw vegetables. Water and milk were the only beverages I drank. I cut up vegetables and put them in containers so they were ready to eat when I got hungry. I had a game plan that I could live with. a dusted off an old aerobic video that my husband had bought for me when we were dating, and I did the exercises six times a week for 40 minutes. Now, I get upset with myself if a day goes by and I don't get in my exercise. It used to be a chore, but exercising is so much fun now, and the results keep me excited about doing it as much as possible. Everyone has a half hour each day to give to themselves to exercise. My motto is: "No excuses!" a lost 100 pounds in six months. I went from a size 20 to a size 4. I was 250 pounds, and now I am an exciting 144. My husband took me shopping, and I had so much fun trying on all new stuff. I feel so much better about myself! I no longer get out of breath walking up the steps in our house. Now I enjoy taking pictures with my husband and children, and I like the way that I look. I love keeping up with my exercise schedule and watching what I eat.

It is not a diet. It has become a lifestyle. I love walking into a room with my husband and children, looking good and knowing they are proud of me. Thank you for all your support, Tim, Kyle, and Angela. I love you all so much.

You Are Strong!

If you have picked up this book, you are at least thinking about what it means to be strong and powerful. No more huffing and puffing on the stairs; no more longing for energy. You want to feel vigorous and have the oomph to do the things you want, not to mention look strong in your clothes. Living this life starts on the inside and moves its way out. And the key is health through mobility.

Table of Contents

Contents

Acknowledgments

Introduction

Chapter 1 You Are Strong, You Are Powerful, You Move You!

Chapter 2 The New Science of Aging

Chapter 3 Fitness at 40, 50, 60, and Beyond

Chapter 4 Move and Be Stronger, Smarter, and Happier!

Chapter 5 Giving Your Mobility a F.A.C.E.-Lift!

Chapter 6 F—Flexibility

Chapter 7 A—Aerobic Exercise

Chapter 8 C—Carry a Load

Chapter 9 E—Equilibrium/Balance

Chapter 10 The Six-Week Jump Start to Mobility Plan—Your 20 Minutes to Burn

Chapter 11 Maximizing Performance and Minimizing Injury

Chapter 12 Healing with Steel

Chapter 13 It's a Waistline, Not a Wasteline—Your Guide to Smart Nutrition

Chapter 14 "In the Mouth of the Wolf"—Creating Your Mental Edge

Chapter 15 When the Shoe Fits, Wear It

A Closing Word on Your Fitness After 40

Further Resources

Selected References

Index

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