Out-of-Shape Prepper: Committing to Fitness and Health

This information is provided for general educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

It is a good idea to consult your physician or healthcare provider before starting any fitness program or making changes to your diet or exercise routine to ensure that it is safe and appropriate for you.

You should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, please speak to a healthcare professional.

Denial Will Kill You

We've all experienced that rush of adrenaline, the kind that makes you think you could lift a car if you had to. But let’s be honest—relying on a burst of energy isn’t a solid plan.

It’s tempting to think, "I can tough it out if I have to," but that’s risky. Ignoring fitness is like hoping for the best without planning for the worst.

What if you need to walk miles and miles? Could you really do it?

Not long ago, I was at a grocery store a mile from my home on a typical hot and humid Florida day. I suddenly wondered, what if an EMP happened right then? Could I walk home with these groceries?

Even though I had on good walking shoes and only four bags of groceries, I realized it would likely take me a very long time, and many of those groceries would likely be left by the side of the road.

This was my wake-up call. I need to lose weight, become as healthy as possible for a 71-year-old woman, and gain the strength, flexibility, and stamina needed into just for every day living, but also in an emergency.

In preparing for this blog post, I reviewed some practical fitness benchmarks from The Prepared. These benchmarks outline key goals for preppers to stay fit and ready.

Per Dr. Amy Chymiy, the author of the article I read, states that you should be able to survive on 1,500 calories per day, even with high activity or stress.

You need to carry a 30-pound bug-out bag or backpack on foot for 10 hours and lift a 55-pound water container for 100 feet.

Additionally, you should be able to drag or carry a 150-pound person for 100 feet and hike 5 miles in the woods.

Other goals include climbing over a car or large obstacle, running or jogging one mile on uneven ground, swimming across an average river, escaping or defending yourself from an opponent, and spending a day gardening without harming your body.

These benchmarks offer a clear picture of the physical readiness needed for various emergency situations.  Yes, each of us needs to be in a state of physical preparedness.  

I’m not able to perform any of these benchmarks right now at my current fitness levels, and this is truly a matter of life and death for me.

My biggest challenge is that I tend to put things off until "tomorrow." I need to start now.

Becoming healthy and fit will take a lot of effort and time, but it is essential for my safety and preparedness. While I work on my comprehensive fitness plan, I need to begin taking steps immediately and change my daily habits.

My Plan

Here’s my plan to improve my overall health, energy levels, and physical ability.  

My plan may not work for you.  You should create your own plan to improve your overall health and physical fitness level.  

Do you have physical limitations?  You certainly must consider what you can safely do and not do.  

What type of training has worked for you in the past?  

Do you want to follow an eating plan with intermittent fasting, or follow a no meat diet?  

Your quest to health shouldn't require expensive equipment and you don't need to become a gym rat.  

If you have a senior health medicare insurance plan, like me, you may even be able to obtain gym membership or exercise equipment for free.  Do what works for you!  

The important thing is to make this plan yours.  

I offer my plan to hopefully offer some ideas that may work for you, too.  

Lose Weight

My first goal is to lose weight. I need to lose at least 80 pounds, and I know this won't happen quickly.

I have to make long-term changes in my lifestyle. It's not just about losing weight but about making healthier choices for the rest of my life.

Realistically, if a disaster happens, I’m going to need to be fueled by foods that help my body perform at its best, not junk food that gives a quick boost but leads to a crash.

I’ll begin by making small, manageable changes to my daily routine. For example, I'm a nighttime snacker.  

My first step to well is to cut back on nighttime snacking and  replace it with healthier options like fruits or nuts.

This will truly be the most difficult task for me, and is a perfect good start to better health.

I’ll set small, achievable goals each week, such as losing 1-2 pounds or making one healthy change.

These goals will keep me motivated and help me see progress without getting discouraged.

Drink More Water

I’ll aim to drink at least 64 ounces water a day. Proper hydration is essential for good physical health.

Drinking water will help keep me full and prevent overeating, plus it supports every function in my body, from digestion to circulation.

Good bye, Diet Coke.  You are not providing me anything I need.

Eat Whole Foods

I’ll focus on eating whole foods, such as fruits, vegetables, lean proteins, and whole grains.

These foods provide proper nutrition and are essential for maintaining good health and preventing heart disease.

I’ll try to cut out processed foods and fast food as much as possible, as they are high in unhealthy fats, sugars, and empty calories.

Plan My Meals

I’ll plan my meals ahead of time to avoid last-minute fast food runs.

I’ll make sure each meal includes a good balance of protein, carbs, and healthy fats. Planning helps ensure I get the nutrients my body needs and makes it easier to stick to healthier eating habits.

I am a picky eater.  Many eating plans overwhelm me because they are foods I don't like or have never eaten.  

The food plan I will be following is the Mayo Clinic Diet. The common-sense approach in the book agrees with me. Many food alternatives are available and that makes for a plan I can live with.

Keep Track

I’ll keep a food journal to track what I eat and how much I drink. This will help me see where I can make improvements and stay accountable.

Monitoring my intake will also help me make more informed choices about my diet.

Regular Health Checkups

I’ll make regular visits to my healthcare providers to monitor my progress and work on eliminating as many medical problems as possible.

This includes completing recommended tests like mammograms or colonoscopies to stay on top of my health.

Being in good health overall will make it easier to exercise safely and effectively.

Exercise Regularly

I’ll start with simple exercises, like walking or light strength training, and gradually increase the intensity.

Regular exercise is crucial for burning calories, building muscle, and improving cardiovascular health.

I’ll work on eliminating any medical problems I can to reduce my reliance on medication.    

Building Stamina, Strength, and Flexibility

My focus for my exercise routine is stamina, strength, and flexibility.

The good news is that our human body responds well to physical activity, and with consistent effort, we will improve in strength, endurance, and overall health.

Stamina

Living less than a mile from the beaches of the Gulf of Mexico, I imagine enjoying an incredible run on the beach every morning. But wishing doesn’t make it so. 

The truth is I don't have the stamina to run away from danger.

Improving my stamina and cardiovascular fitness is critical.  

I'll begin by taking a long walk.  I’ll start by walking around the block and then gradually increase my distance until I can walk a mile without stopping.

Walking is a good way to start when carrying extra body weight because running is hard on the knees.   Once I’ve lost some weight and built up my stamina, I will start incorporating running into my routine.

My goal is to walk every day. It’s too easy to skip a day and then not pick it up again.

If it’s raining, I have a mini trampoline that I will use to walk, jump, and run on.

Strength

Building strength is crucial for carrying gear, cutting wood, and building a shelter. For that matter, I find that many of the routine tasks I do around the house or yard would be easier with increased strength.

Strength training will help me build muscle, improve my metabolism, and make everyday tasks easier.

Not too long ago, I took a box partially filled with coins to the bank. The short walk with this small load was too much. I made it, but it was a real effort. Now you know why I would leave groceries on the side of the road!

This is not acceptable to me.

Through my health insurance, I  belong to a gym and, after a couple of weeks of building stamina, I will start going to the gym regularly.

I’ll begin strength training for my arms and legs. I had a personal trainer at the end of last year and know the exercises I need to do.

Getting to the gym just needs to become a habit. I plan to go to the gym for overall strength training at least 2-3 times a week as I want to improve my core strength as well.  

A rest day in between helps muscles recover from their work out.  

This will help me build muscle, improve my metabolism, and make everyday tasks easier.

As I get stronger, I’ll increase the weight and intensity of my workouts.

Flexibility

Improving flexibility will help me bend, twist, and balance through obstacles and uncomfortable conditions.

I’ll incorporate stretching into my daily routine, focusing on major muscle groups.

Yoga is a great way to improve flexibility and balance. By staying flexible, I can prevent injuries and move more freely in any situation.

Trying to make this as simple as possible for me, I've decided I will begin searching for stretching exercises on a YouTube channel.  

I have a short list of YouTube videos with simple stretching exercises that I would like to share with you:

• Gentle Stretching for Seniors, Beginner Exercisers by yes2next
• Improve Your Flexibility: 7 Effective Stretching Exercises for Seniors and Beginners by yes2next
• These 7 Minutes Are Crucial For Seniors - 5 Simple Stretches by Vive Health
• Quick Stretch Routine For Seniors To Do Each Morning (5-Minutes) | More Life Health by More Life Health Seniors
• SIMPLE Standing Stretching Routine for Seniors – In Real-time! by AskDoctorJo

These videos are all led by experienced instructors who will guide you through each stretch. The exercises are designed to be safe and effective for seniors, and the instructors provide modifications for people with different levels of flexibility.

I’ll take a look at each of them and pick one to do daily. This is less than a 10-minute commitment every day.

Additionally, my gym offers senior yoga classes multiple times a week. As I work out my "training" schedule, I'll see what works best for me and attend one of these classes regularly.

The Journey Begins

With a clear plan for weight loss, stamina building, strength training, and flexibility, I’m setting realistic goals and incorporating healthy habits into my daily routine.

I’ll keep you updated on my progress and share my experiences and adjustments on the blog every month.

Thank you for joining me on this journey—let’s get healthier and more prepared together!