I’m 55 years old. Although I no longer have the balance, agility, speed or stamina I had in my youth, I want to retain as much of these things as I can. I plan on remaining active for many years to come, and I want to feel confident that in an emergency I am prepared to help ensure the safety and well-being of my family, my neighbors, and the broader community.

I see personal fitness is an important preparation. Like most good preps, it requires effort, planning, and ongoing maintenance. Here are some of the things influencing my Fitness as a Prep plan:

  • Frequency
    • Regular exercise boosts energy, stamina, and immune system health
    • Recovery periods are also useful, so exercise 4-6 days a week
    • 30 minutes, 5x weekly prevents age related weight gain
  • Stretching
    • improves flexibility, so do it every time you exercise
    • stretch before and after exercise
  • Practicing Balance
    • improves balance and strength
    • can be done while waiting in line, doing chores, etc
  • Progressive weight training
    • lifting weights that get progressively heavier builds muscle mass, even into your 80s
  • Core Strength
    • strengthening your core keeps back pain at bay
    • include plank style exercises in your routine
  • High Intensity Interval Training (HIIT)
    • short bursts of intense activity of any kind
    • lowers inflammation, improves blood pressure and heart
  • Diet
    • healthy fats: fish, nuts, olive oil
    • fiber: raspberries, strawberries, bananas, apples, dark veggies, potatoes, whole grain breads, beans, popcorn
    • calcium and vitamin D: eggs, fortified milk, broccoli, salmon, tuna, tofu
    • reduce sugar and foods high in saturated fat


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