Pushing 40, I have to Get fit for my Kids and Myself
It’s time to get fit. I’ve recently had a new-born daughter and I’m 39 this year, and truth be told I’m beginning to panic. You could describe my physique as a typical dad bod.
The reason behind the panic is that, although 39 is no longer considered that old to be a parent, it’s that when my daughter is 10 years old I’ll be pushing 50. When that happens, I want to be able to run around like I did in my early thirties when my other daughters were the same age.
That’s why as I approach the 40-year-old milestone, I have to get fit for my kids and myself.
Where Has It Gone Wrong?
For as long as I remember I have never been a slim person. Primarily because I like food. Then I like the occasional pint or glass of wine. The middle age waistline is beginning to set in and it’s not getting easier to lose.
Being a pencil pusher in an office doesn’t help. I have moved from sitting to standing at my desk but this is still static and there isn’t enough movement.
Being a bit bigger has had its advantages especially when playing rugby. Those days have come to an end though and training twice a week and playing a game on a Saturday no longer exist. Although I don’t miss the training in freezing cold boggy conditions, I do miss the camaraderie that exists in the rugby clubhouse.
Exercise isn’t a problem. I enjoy all forms of exercise but it is glaringly obvious that my calories in are outweighing my calories out.
Setting an Example for the rest of my family. Going for that run in the rain. Using the exercise bike when you really can’t be bothered and developing a mental toughness are all attributes that I want to pass onto to eldest and youngest daughter.
Mentally, I find that exercise is the best way to keep the demons at bay.
Target is to lose a stone, to begin with, and take it from there. This is not some new year, new me thing. I’m not setting a target but would like to do this within 3 months by eating healthier and exercising. My weight fluctuates and I haven’t got the body type that burns calories, it has to work hard to do so. I look at a bit of cake and put on half a stone so will have to be disciplined.
This is more of getting to the desired weight in a sensible way and maintaining long term. Remember that this is for fitness and wellbeing later on in life. If I can get down to a sensible weight by the time I hit forty, happy days.
- I would like to set 30-60 minutes a side for daily exercise. Whether it’s a session in the morning at the local intensity class or a run, a bike session, weights or even a walk on rest days
- Less screen time. I think the majority of the population are glued to the phones or other devices at the moment. I think my teenage daughter genuinely has an addiction and want to set an example on this. I will leave some WhatsApp and Facebook groups that distract and turn off the majority of my notifications on the phone.
- Getting enough sleep. I have to realistic with this. I have a newborn baby who is only two weeks old as I write this. It’s going to be tough to get 8 hours uninterrupted sleep a night but I can do everything possible to make sure that I’m maximising and trying to get as much as possible.
- Hiking with daughter in tow. I enjoy walking, especially up hills, around the coast or countryside. I’m hoping to be able to go on some walks with the family and will utilise our Bjorn Baby One Carrier.
- 10,000 steps a day and other targets. I know this is just a generic target thrown out there but its something to aim for and when you are static in an office for 8 hours it’s quite a hard target to achieve on a daily basis.
- I have set my Apple Watch up so that it’s three target rings are a minimum of 30 minutes exercise per day, to burn 640 calories a day through movement and to stand at least a minute for 12 hours (this is the easiest of the lot but hardest to achieve for some reason)
- Diet. Monitor calories use lose it app on phone to monitor all intake of food and use food weighing scales to calculate the accurate amounts I’m shovelling away. With regards to food, I’m not really going to eliminate anything just have things sparingly. Cooking from scratch with good ingredients and less of the takeaways and fast food.
Building to something. I enjoy challenging myself and normally take part in several events a year. I really want to enter a few Charity Challenges this year and this gives the training something to work to. This year (2018) I have entered a few 10K runs, half marathon, a 110 bike ride. I’ve challenged the other dad Gareth to a couple of these.
- Weighing Weekly. My wife bought a pair of Withing’s (its now Nokia) weighing scales early last year. She then fell pregnant so have been gathering dust on top of a cupboard. They measure a lot of things like body fat and a million other things that I really don’t know much about. It can sync with your phone over the internet apparently. I’ll let you know how I get on with these in a future post.
The health app on the iPhone allows access to the three things I mentioned previously (calorie tracker, movement and weight) so will provide an overall snapshot of how I’m performing. Over the top, hell yes but if that doesn’t work then nothing will. Not only do I want to get fit for my kids but for my own sake as well. No, what-ifs, this time it has to happen. Check back in a few weeks where I will update you on some progress.