Most people focus on fitness to begin a new habit or seek improvements in health and wellness. This largely requires consistency in basic physical activity. Many people are fit and trying to become extremely fit, which requires adhering to strict and effective programming with greater intensity and more complex progressions.

However, what if you want to maintain your current fitness? What type of program do you do then? Here is a question from a person who has enjoyed the habit of fitness for more than 20 years and is looking to maintain what he has:

Stew — Thanks for your fitness programs and training ideas over the years. I am pretty happy with my weight, body composition, and performance for my age (I just turned 50), and I am not looking at going hardcore in the future. I am looking forward to maintaining what I have. What are the next steps for me? Thanks, Stan

Stan, great job getting and staying fit and active over the years. I am with you. While I enjoy working out and even going hard on occasion, I am not really trying to beat my best record in anything. My goals are primarily health, wellness and a moderately high level of physical performance across the board.

My personal records (PRs) are now in the blood screening tests and doctor’s office. In fact, I heard a doctor say the other day that you prevent a heart attack at 50 years old by adding daily cardio at 30. You prevent painful joints at 60 years old by adding flexibility and mobility to your day when you turn 40. You prevent falling and breaking your hip at 70 years old by adding resistance training to your day at 50. You are well on your way to building a life with longevity.

Here are some guidelines for those who are happy with your current fitness and want to maintain what you have.

80% Is the New 100%

I started implementing this rule after a hamstring injury sidelined me from running for a few months. If you want to maintain what you have, you cannot get injured lifting too heavy, running too much, running too fast or doing too many reps. These are how most of us have injured ourselves while training.

Evolving with Age

As I have aged into my 40s and 50s, adding a focused Mobility and Flexibility Day has been life-changing for how I feel before, during and after workouts. After 50, I have added two mobility/flexibility sessions per week, mixed with moderately paced walking or nonimpact cardio activity. Although I still lift, run, swim and do calisthenics each week, the added sessions of working the joints and muscles differently have made all of the difference in how I feel about moving into my 60s relatively pain free.

Improve Eating Choices and Sleep Quality

As we age, these are essential to recovery, performance and longevity. Focus on a good night’s sleep of 7-8 hours and nutritious natural food choices with minimum or no processed foods. Portion control is also an issue, even if you eat clean. Check out these articles on food intake/caloric needs and sleep, nutrition and exercise.

Enjoy More Social Workouts

Fitness can be a beneficial health activity and enhance our social connections as we age. This combination can aid in maintaining mental health (or improving it). Engaging with a supportive community can significantly enhance your commitment to maintaining fitness. Joining a local gym, participating in group classes or connecting with friends who share your enthusiasm for staying active will continue to benefit longevity results.

Diversify Your Workouts

Stay balanced with strength training, cardiovascular and calisthenics training, mobility and flexibility, and a mix of low- and high-intensity workouts. Resist the tendency to fall into monotonous fitness programming. If you can mix cardiovascular, strength, flexibility and balance exercises, you will see results that stretch across all areas of your life. Instead of increasing intensity in a few activities, diversify your workouts to prevent boredom and challenge your body, promoting overall strength and flexibility and reducing the risk of injury.

Avoid Extremes on the Fitness Spectrum

Our country has a broad sample of fitness levels, ranging from poor to above average. The goal is to hover between the average and above-average zone, working to get good at every element of fitness but not particularly great at any of them. This will help you control body fat, maintain bone and muscle strength, and keep the heart, lungs and circulatory system working efficiently.

You Can Still Have Goals to Set, Even New Ones

While you may wish to maintain your current fitness level, setting achievable goals can provide motivation and keep your workouts interesting. These could range from participating in a local charity run to mastering a challenging yoga pose. Personal goals give you something to strive for and can spice up your routine throughout the year.

In the end, it comes down to: If you don’t use it, you will lose it. So keep moving to maintain what you have. As you navigate the lifelong fitness path, finding the proper knowledge and resources is essential. Seek expert insights into maintaining your current fitness level while enjoying the lifestyle you have built for yourself. Head to the Military.com fitness section now and equip yourself with the tools you can utilize to continue your journey confidently.

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

Whether it’s the burning sensation in your core or the back and/or neck strain you get from just thinking about them — crunches aren’t for everybody. But thankfully, there is another exercise that can help you build serious core strength and that’s boat pose.

More formally known as Paripurna Navasana or Navasana for short, the seated pose involves rolling out a yoga mat, sitting on the floor and engaging your core as you lift your legs and hands off the ground.

Pilates has gained a lot of popularity in 2023 and in 2024. According to a fitness tracking app, there has been an over 84% increase in people doing Pilates and as more and more fitness enthusiasts are now opting for the non-cardio exercises to stay fit.
Pilates has gained immense popularity because it combines physical exercise with mental coordination. With the growing focus on mental wellness, its significance has only increased.

What is Pilates?

Like walking, Pilates is a low-impact exercise that focuses on core strength and flexibility.
Pilates combines around 50 simple, repetitive exercises aimed at improving muscle strength, endurance, flexibility, posture, and balance. It can be adapted for gentle rehabilitation or intense workouts for athletes. While research cautiously supports its benefits for flexibility and core stability, stronger evidence is limited due to a lack of robust studies. However, it shows potential for specific clinical applications, warranting further investigation.
Pilates focuses on abdominal and back muscles and it enhances flexibility. Many people choose Pilates as a form of rehabilitation and even as therapy if they have been immobile for a period on time.
Or helps in improving posture and also focuses on controlled breathing and mindfulness. It is more like a relaxation than exercise. It can simply be called the modern day yoga.

Why is Pilates considered better than other exercises?

Pilates is not exactly better than cardio or HIIT, but it helps in reducing weight consistently. Pilates is suitable for all fitness levels and it does not exert much energy.
Pilates exercises come in various forms, including classical, mat-based, equipment-based, reformer, and clinical Pilates, each tailored to individual needs and fitness levels. It offers a holistic approach to physical fitness, promoting overall well-being, mental health, and physiological health across all age groups. Additionally, Pilates benefits individuals with chronic diseases and serves as an effective rehabilitation and pain management tool in both clinical and non-clinical settings.

Why is Pilates gaining popularity?

Pilates recently gained a lot of attention because exercise methods are not very traditional anymore and Pilates is one among the fitness workout that focuses on both physical and mental well-being.
Also, the growing awareness of the exercise has made it very popular among the new generation. It’s the widespread popularity that contributed to the surgery of Pilates in the last year.