Fitness
From Lifespan to ‘Health-span’: Use the New Year to Focus on Both Health and Fitness
Fitness encompasses cardiovascular endurance, strength training, and mobility/flexibility. These are non-negotiables for continuing to live throughout your later years with your independence and ability to move and socialize still intact.
Instead of thinking simply about living longer, let’s use the start of a new year to focus on getting healthier, so we live better. More than any other time each year, the New Year is a popular time to focus on a “fresh start.” Temporal landmarks like New Year’s Day, Mondays, birthdays and the change of seasons are standard starting lines for many of us when we have a goal to work toward and bad habits to break.
Science Says Fitness Matters (Even More than Weight)
A recent study published in the British Journal of Medicine, Cardiorespiratory Fitness, BMI, and Mortality: A Systematic Review and Meta-Analysis, shows that, regardless of body weight (obese, overweight or normal), fitness matters more for all-cause mortality. They measured the weight, BMI and fitness of six groups: normal weight-fit; normal weight-unfit; overweight-fit; overweight-unfit; obese-fit; and obese-unfit.
The analyses revealed that individuals classified as fit, regardless of their BMI, did not have a statistically significantly higher risk of cardiovascular disease or all-cause mortality compared to normal weight-fit people. At the same time, all unfit groups across different BMI categories exhibited a two- to threefold higher risk of cardiovascular disease and all-cause mortality compared to their regular weight-fit counterparts.
About Body Mass Index (BMI)
Now, you may be saying, “But BMI is flawed!” Sure. BMI is not the best indicator for distinguishing normal weight, overweight and obesity because it is simply a height-to-weight ratio that does not account for differences in body fat/muscle composition, age, sex or other factors. Before you discredit this entire study because of the BMI issue, remember that it measured fitness levels among people of different sizes. Some had more muscle and were considered fit in the overweight/obese group, while others were deemed unfit in the normal weight group. Still, BMI helps place people of differing sizes (height and weight groups) and focuses on measuring each group’s fitness. In the end, fitness matters more than BMI, so the goal is to exercise, get in shape, build muscle and lose fat.
Set Your Training Goals to Be Long-Term
It is fine to have short-term, specific training goals, such as strength gains and endurance times, or weight gain or weight loss. However, start this year with a 10-year fitness focus, as what you do in your 40s-50s will determine how you live in your 60s-70s. Always think 10 years ahead, no matter what your age, because what you gain today and maintain tomorrow is needed to continue to live independently for a few more generations in your family’s lineage. You can focus on longevity and optimal performance for your fitness and health goals at the same time by maintaining a consistent activity level and healthful nutrition, sleep and recovery.
Try This Goal: Make Annual Physical and Blood Screening Appointments
If you have not been to a doctor in a while, set an appointment in January, and get into the habit of annual health and wellness screenings. Treat annual physicals with the doctor as opportunities to PR (personal record) common blood work results, such as cholesterol, triglycerides, blood sugar, body weight and blood pressure. These are just the basics to help you assess how to adjust your sleep, nutrition, physical activity and stress management. These meetings are also quite satisfying when you achieve solid results that show health and wellness.
Don’t Give Up
While a large portion of us (nearly half of Americans) will create a New Year’s resolution, only about 9%-10% will achieve their goals. After a stressful holiday season, we are typically burned out in January. This may not be the best time to start a lifestyle change, complete with quitting bad habits (over-eating, smoking, drinking) and starting new healthy habits (gym membership, diet, etc.).
Instead, use the first few weeks of January to focus on stress mitigation and recovery. This should include building easy habits of walking every day, stretching, taking deep breaths and simply not overeating. This is a great way to move into a new fitness focus. Then, when feeling back to normal, focus a little harder, with more intensity, duration of training, and specificity to your fitness and health goals.
There are many ways to expand your “health-span.” Check out these options and get consistent with any or all of them:
Final Advice
If you want to get started on a focused health and wellness goal of being able to do physical activities, stay social and be independent, start with the basics of walking and stretching daily for a month. The following month, add calisthenics such as squats, lunges, push-ups and the plank pose. The following month, add weights such as dumbbells or kettlebells, or suspension trainers such as the TRX.
This steady progression helps you ease into fitness habits gently and adds a new component each month to keep it interesting. To achieve results with lifelong wellness goals, you need to keep endurance, strength and mobility/flexibility as primary focuses. Stability, durability, balance, speed and agility can also be developed once you have built the foundation. This is the beauty of long-term goals. Focus on doing something each day, being disciplined about eating and drinking healthfully, and learning stress-mitigation techniques such as breathing to take into your next decade on this planet.
There are dozens of these types of articles at the Military.com Fitness Section. Check them out for ideas on specific ways to train.
Want to Learn More About Military Life?
Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.
Story Continues
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
EL MONTE, Calif. (KABC) — A boutique fitness gym in the San Gabriel Valley is focused on women’s empowerment, offering everything from dance fitness to pilates, yoga, zumba and circuit training. It’s called “Beastin Beauties” in El Monte.
“ Boutique fitness spaces here, it doesn’t exist here, so I needed to have this for the people in my community here, where I grew up,” said owner Jay Armada.
Members love working on their health and fitness alongside other women.
“You walk in and you feel like you’re able to let loose and inhibit it in a way that you don’t find in other places,” said member Esmeralda Cabral.
“It takes away the stresses of being in a space where you may feel judgment from others. And there’s a certain level of comfort as a woman that you wanna be able, especially if you’re starting a health journey or you’re reigniting it, you wanna have the comfort of being around under supportive women,” said member Ruby Rose Yepez, who also teaches yoga at the studio.
Women empowerment has been the theme all along, from Jay’s humble beginnings…
“ I want people to feel what I felt when I was going through my own journey. I had lost ninety-three pounds in a whole year and I just wanted everyone to feel that,” said Armada.
…to a huge setback in 2020 when the gym’s previous location burned down in a fire.
“ I thought I didn’t wanna do it anymore. Maybe it was a sign from God that you should just quit. But my community held me up and they just really made me believe in it again,” said Armada.
Now, her business is thriving, and she was just named the city’s Woman of the Year!
“ Community and connection here in this space is super, super important. Jay is not just about bringing people here for health. She brings people here to build the connections so that they feel that they’re part of a community,” said Yepez.
“You build a connection without even really trying. You’re all experiencing the same moments together. There’s always just so much fun happening,” said Cabral.
Copyright © 2026 KABC Television, LLC. All rights reserved.
-
Lifestyle9 minutes agoWe’re having a main character summer. Are you? : It’s Been a Minute
-
Technology17 minutes agoMicrosoft AI chief Mustafa Suleyman says there are three labs that matter — and he wants Microsoft to be the fourth.
-
World24 minutes agoUS ally Kuwait condemns ‘brutal and ongoing Iranian attacks’ after airport was hit
-
Politics27 minutes agoSpencer Pratt surges to runoff in LA mayor’s race after angry voters send message to Karen Bass
-
Health32 minutes agoOne extra serving of processed meat a day linked to higher cancer risk
-
Sports39 minutes agoAJ Brown trade outcome: Dianna Russini paid a heavy price while Mike Vrabel emerged unscathed
-
Technology42 minutes agoCould your Samsung phone replace your passport?
-
Business47 minutes agoRent-hike ban to protect fire victims ends despite gouging concerns
