Having spent nearly four decades immersed in the fitness world, I have witnessed and personally embraced numerous questionable trends that emerged during the 1980s and 1990s. These included participating in step aerobics while wearing thong leotards, consuming entire sleeves of SnackWell’s cookies,
Having spent nearly four decades immersed in the fitness world, I have witnessed and personally embraced numerous questionable trends that emerged during the 1980s and 1990s. These included participating in step aerobics while wearing thong leotards, consuming entire sleeves of SnackWell’s cookies, and engaging in intense sweating sessions to offset every calorie consumed. At the time, these practices seemed like the standard approach to health and wellness, and I even instructed others in some of these methods. Over the years, however, I have systematically released each one from my routine.
In this discussion, I will outline seven specific practices that once dominated my attention but now have no role in my lifestyle at age 60, along with the alternative strategies I have adopted instead. For anyone still holding onto similar outdated notions, this serves as an invitation to release them and move forward with more effective approaches that support long-term vitality and independence.
1. Endless Cardio Sessions Aimed at Achieving Extreme Thinness
During my twenties and thirties, cardiovascular exercise reigned supreme, with the primary objective being extreme slimness through increased mileage, additional classes, and higher calorie expenditure. I monitored the calorie tracker on machines as if it would deliver some special reward for hitting certain numbers. This mindset led to prolonged sessions that prioritized quantity over quality and often left me fatigued without building lasting physical resilience.
Over time, I recognized that maintaining muscle mass becomes essential for preserving independence, mobility, and metabolic function as we grow older, yet continuous cardio alone fails to develop this tissue effectively. Strength training provides the necessary stimulus for muscle growth. Although I continue to enjoy cardiovascular activities such as walking, which remains a personal favorite, I now prioritize weight lifting first. The focus has shifted away from merely reducing body size toward developing sufficient strength to manage everyday tasks like lifting a grandchild, carrying luggage, or rising from the floor unaided for decades ahead. Cardiovascular work contributes to longevity, strength training fosters greater power and resilience, and mobility exercises help maintain freedom from discomfort. Cardio delivers immediate returns, but strength training represents a long-term investment similar to building retirement savings. I often wish this perspective had been shared with my younger self, as pursuing thinness was never the ultimate reward.
2. Embracing Low-Fat Products Across the Board
Many individuals from my generation recall the widespread promotion of fat-free items, including cookies, yogurts, and salad dressings that often left a lingering sense of dissatisfaction. The removal of fats from these foods typically resulted in replacements filled with added sugars and highly processed carbohydrates, creating products that failed to provide lasting satiety. This approach essentially turned daily eating into a cycle of consuming sweets disguised as healthy choices, leading to frequent hunger shortly after meals. In my own experience during college, my roommate and I labeled many items as acceptable white carbohydrates and consumed them freely as long as they were marketed as fat-free, including rice cakes, popcorn, and various crackers.
Today, incorporating beneficial fats has become an essential component of my daily nutrition. Options such as avocados, olive oil, assorted nuts, salmon, and whole eggs with yolks included help promote fullness, aid in hormone regulation, and enhance the overall flavor of meals. This shift allows for more balanced eating patterns that sustain energy levels throughout the day. The era of strictly low-fat preferences can remain in the past alongside other outdated trends from that period.
3. Eliminating Salt from the Diet Entirely
For many years, I viewed salt as something to avoid completely and often disapproved when others added it to their food. This changed during perimenopause when I experienced unexpected fatigue during mornings that previously felt energetic. It became clear that my sodium levels were insufficient, particularly as an active individual who sweats regularly during workouts and classes. Increasing sodium intake through electrolyte supplementation in water helped restore my energy and vitality. It is important to note that anyone with high blood pressure or specific medical advice to restrict sodium should adhere to their healthcare provider's recommendations. However, for many active women in midlife, longstanding concerns about salt may be causing unnecessary limitations rather than benefits.
4. Skipping Scheduled Rest and Recovery Periods
In earlier years, avoiding rest days served as a marker of dedication, with back-to-back classes and persistent soreness viewed as signs of sufficient effort. Experience has demonstrated that recovery time is not a sign of laziness but rather a critical phase for progress. During rest, muscles repair and adapt from the stress of training, allowing the body to fully benefit from previous efforts. I now schedule two complete rest days each week, which has improved the effectiveness and enjoyment of my training sessions. Tools like a recovery tracking ring provide objective feedback to prevent overexertion. It is worth repeating that the training session creates the stimulus for change, while the subsequent rest enables actual rebuilding and strengthening.
5. Relying on Sugar-Free Substitutes for All Sweetened Items
Artificial sweeteners appeared frequently in my routine through diet sodas, sugar-free gums, and various packaged products, as they seemed like a responsible choice. Over time, these chemical alternatives contributed to headaches and diminished the natural enjoyment of food flavors. Reducing their use led to fewer discomforts and a renewed appreciation for genuine tastes. I now prefer small amounts of real sugar in moderation when shared socially, such as enjoying a cookie or ice cream cone at a table with loved ones, rather than consuming imitations that may trigger cravings or side effects. Natural options like stevia or monk fruit are used occasionally, but synthetic packets are avoided. Attention is given to limiting added sugars in line with general health guidelines suggesting around 25 grams daily for women, yet dessert is not treated with fear when consumed mindfully.
6. Allowing the Scale to Determine Daily Self-Worth
The number displayed on the scale once influenced my entire outlook, with increases signaling a poor day and decreases bringing unwarranted positivity. This perspective proved unhelpful and inaccurate. During menopause, body weight can fluctuate by several pounds daily due to factors including hormonal shifts, dietary sodium, stress levels, and sleep quality. Such variations primarily reflect temporary water retention and other transient elements rather than true progress or personal value. Instead, meaningful indicators include the amount of weight lifted during sessions, how clothing fits over time, sleep quality, and overall energy available for daily activities. The scale serves as one minor data point without overriding authority. Alternative methods for monitoring advancement, such as strength gains or consistency in movement, offer more reliable insights into long-term health improvements.
7. Prioritizing Appearance Over Practical Comfort in Footwear
Earlier in life, fashionable but uncomfortable shoes were worn despite causing pinching, blisters, and long-term strain, simply because they aligned with prevailing styles. At this stage, the priority has reversed to emphasize function and support to protect foot health for continued mobility over many years. Fortunately, modern options allow for both comfort and style without compromise. My selection includes cushioned walking shoes suitable for extended distances, supportive sandals that complement various outfits, and versatile sneakers that pair well with multiple looks. These choices ensure that feet remain healthy and capable of supporting an active lifestyle without unnecessary pain or damage.
Current Priorities for Health and Wellbeing
My present focus centers on consuming adequate protein with each meal, progressively increasing lifting loads beyond what was managed at age 40, ensuring quality sleep, incorporating daily walks, and selecting footwear that requires no further thought once worn. Time spent with family and friends also ranks highly, as these connections provide meaningful returns that extend beyond physical routines. The key lesson is that dedication itself is not inherently problematic, but directing it toward outdated or ineffective targets wastes valuable effort. Releasing even one such limiting belief can open the path to more sustainable and rewarding habits that support strength, energy, and enjoyment well into later decades.