Fit at 50: Twelve Weeks of Movement

Baby Bear Trail – Coldwater Mountain, Anniston, AL.

As I approach the benchmark age of 50, fitness needs to be a priority for me. I am sharing my personalized fitness plan for the next twelve weeks. Not starting on New Year’s Day. Today. Well, actually two weeks ago, but you’re picking up what I’m putting down.  

Phase One

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Weeks 1-2: (already completed) 

• 1 set of 50 jumping jacks 

• 30-minute walk with faster-than-average pace 

• 5 minutes of stretching 

I haven’t done these in so long!

That one set of jumping jacks activates nearly all muscle groups before the walk even begins. They combine explosive movement with coordination and endurance. I’m always surprised by the effort required to persevere through all 50 reps. After the set, my body is humming, and the walk becomes and easy transition. Afterwards, I place my yoga mat in the grass and stretch for about five minutes. I concentrate on yoga-inspired positions to release tension in my core and lower body.  

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Weeks 3-4: (currently in motion) 

• 1 set of 50 jumping jacks 

• 45-minute walk with faster-than-average pace 

• 5 squats, transitioning into pushups on the last one 

• Pushups until muscle failure, transitioning into one final squat 

• 5 minutes of stretching 

Overall intensity is ratcheted up here. Adding 15 minutes to the walk makes a big difference in terms of effort and affect. I increase time incrementally to prevent over exertion. The post walk squats and pushups feel relatively easy immediately after the walk, as my heartrate is already elevated after the walk. Stretching at the end prevents muscle cramps and spasms, and resets my posture.  

Weeks 5-6:  

The only thing that changes is the walk from 45 to 60 minutes, a continuation of the staggered increase in intensity and endurance. 

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Weeks 7-8: 

• 1 set of 50 jumping jacks 

• 30-minute walk with intermittent jogging:  Walk 10 minutes, jog 1 minute (repeat x3) 

• 5 squats, transitioning into pushups on the last one 

• Pushups until muscle failure, transitioning into one final squat 

• 5 minutes of stretching 

This is where the fun begins. Intensity is further increased with the jogging. I could also vary speeds, such as starting with a 10-second sprint at the beginning of the jog, for even more intensity.  

Weeks 8-9: 

• 1 set of 50 jumping jacks 

• 45-minute walk with intermittent jogging:   

• Walk 10 minutes, jog 90 seconds (repeat x4) 

• 5 squats, transitioning into pushups on the last one 

• Pushups until muscle failure, transitioning into one final squat 

• 5 minutes of stretching 

Technically, this walk-run combination totals 46 minutes, but I don’t see the purpose of jogging for 75 seconds, only a 15 second increase. 

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Weeks 10-12 (Extension) 

• 1 set of 50 jumping jacks 

• 60-minute walk with intermittent jogging:   

• Walk 10 minutes, jog 2 minutes (repeat x5) 

• 5 squats, transitioning into pushups on the last one 

• Pushups until muscle failure, transitioning into one final squat 

• 5 minutes of stretching 

I increase this last step to three weeks to further increase endurance and stability. This should result in high levels of efficiency and stamina. These high levels are necessary for the next steps that will incorporate longer, isolated runs and weight training.  

Stay tuned for Phase Two.