If found return to my bicycle

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If you want to still be able to enjoy doing things in your 60s and 70s and 80s and even 90s, what you want to do, right now, is quit smoking, get some activity on a regular basis (a couple of walks a week is WAY better for you than nothing; increasing from 1 hour a day of cardio to 1.5 will buy you very little), and eat some plants. That’s it. No magic to it. No secret weird tricks. Don’t poison yourself, move around so your body doesn’t forget how, and eat plants.

If you have trouble moving around now because of mobility limitations, bad news: you still need to move around, not because it’s immoral not to, but because that’s still the best advice we have. I highly recommend looking up the Sit and Be Fit series; it is freely available and has exercises that can be done in a chair, which are suitable for people with limited mobility or poor balance. POTS sufferers, I’m looking at you.

If you have trouble eating plants because of dietary issues (they cause gas, etc.) or just because they’re bitter (super taster with texture issues here!), bad news. You still want to find a way to get some plants into your body on a regular basis. I know. It sucks. The only way I can do it is restaurants—they can make salads taste like food. I can also tolerate some bagged salads. On bad weeks, the OCD with contamination focus gets so bad I just can’t. However, canned beans always seem “safe,” and they taste a bit like candy, so they’re a good fallback.

If you smoke and you have tried quitting a million times and you’re just not ready to, bad news. You still need to quit. Your body needs you to try and keep trying. Your brain needs it, too. Damaging small blood vessels racks up cumulative damage over time that your body can start trying to reverse as soon as you quit. I know it’s insanely, absurdly addictive. You still need to.

You cannot rules lawyer your way past your body’s basic needs. It needs food, sleep, activity, and the absence of poison. Those are both small things and big asks. You cannot sustain a routine based on punishment, so don’t punish your body. Find ways to include these things that are enjoyable and rewarding instead. Experiment. There is no reason not to experiment—you don’t have to know instantly what’s going to work for you and what won’t, you just need to be willing to try things and make changes when things aren’t working for you.

You will still age. Your body will stop making collagen and elastin. Tissues you can see and tissues you can’t see will both sag. Cushioning tissues under your skin will get thinner. You’ll bruise more easily. Skin will tear more easily. Accumulated sun damage will start to show more and more. Joints will begin to show arthritis. Tendons and ligaments will get weaker and get injured more easily, as will muscles. Bones will lose mass and get easier to break. You’ll get tired more easily.

But you know what makes the difference between being dead, or as good as, in your 60s vs your 90s? Activity, plants, and quitting smoking. And don’t do meth. Saw a 58-year-old guy this week who is going to have a heart attack if he doesn’t quit whatever stimulant he’s on. I pretended to believe it was just the cigarettes, and maybe it is, but meth and cocaine will kill you quicker. Stop poisoning yourself.

Julie Hunter’s movement_with_me on Instagram is a great resource for low-energy movement/exercise strategy. Julie was bedbound with ME/CFS following a COVID infection, and she used her experience as an athletic coach to figure out ways to reintroduce tiny doses of movement into her schedule, interspersed with purposeful rest, in such an effective way that she is now effectively cured and has returned to her pre-COVID baseline. She offers paid personalized movement coaching, wherein she creates a flexible multi-week schedule for clients to follow. Her Instagram account is a totally free treasure trove of advice, and if you scroll back a ways you’ll find videos demonstrating very simple starter exercises with a range of adaptations for different levels of ability.

Justin Agustin has an Instagram account and a YouTube channel full of “gentle functional exercises for everyday life,” including lots of workouts for beginners, seniors, and people living very sedentary lives. Many of his videos demonstrate techniques for beginners alongside a more advanced option, and he heavily stresses to only do what you are able to instead of pushing yourself further and potentially getting hurt. There are also paid versions of his work — a website and an app — with monthly challenges and a nutrition guide (and possibly more, but I haven’t used the paid version so idk).

And a guided flexibility recommendation!

David Thurin’s movementbydavid account on Instagram is all about gaining and maintaining flexibility through both active and passive stretching. He is incredibly flexible now, but he frequently mentions that it didn’t come naturally to him: He has consistently put time and effort into becoming more flexible, and you can do it too! Being flexible helps prevent injury, and, like fitness, is something you have to work to maintain and will lose if you don’t put in that work. Also like fitness, it’s something you can get better at, even starting from scratch.