Introduction
My wife and I have been into prepping for over twenty years. We lived in Mississippi when Hurricane Katrina hit in 2005 and we were without power for ten days. That was our impetus to prepare after struggling with the basics when everything we had taken for granted failed. The suffering was immense, and the lessons keen. We vowed to never be unprepared again when niceties of civilization ceased to provide comfort. We started reading the Survival blog and the excellent articles soon after recovering from our hurricane wakeup call.
The Problem
Fast forward twenty years, and now living in Eastern Idaho we faced another challenge when it came to prepping. We had gathered the food, the medicine, the backup power and some rudimentary gardening skills to prepare for the next disaster. But we failed to recognize the one area that we needed to focus, especially as we entered our senior years.
Our bodies were no longer young. And, more importantly we were physically weaker, unable to do the basic functions in life that we took for granted when we were in our forties. Fitness was now a critical preparation task that needed focus.
Why it is important
We came to an abrupt realization last winter when both of us faced some rather serious medical challenges. My wife had fallen and fractured an ankle. I had slipped on ice and severely strained my hip. Both of us were “laid up” and the struggle was quite apparent. We had gone from independent living to requiring assistance to prepare meals and tend to chores. Being temporally immobilized due to injury caused us to reevaluate what was important in our prepping journey.
Being functionally fit took on a whole new meaning when it came to being independent and injury resistant. We needed to relook our fitness strategy and determine a course of action so that we could remain strong and resilient when hard times presented.
Self-assessment
We found ourselves seriously evaluating our physical health. We had bought into the myth that age caused weakness and mobility limitations. With some research from trusted sources, we soon found that this wasn’t true. We weren’t weak and fragile from old age; We were weak due to failing to maintain our muscle building and flexibility regime into our latter years. We were overweight, unfit, and unable to protect ourselves from the simplest of fall risks around the homestead. We had unknowingly allowed sarcopenia, the natural loss of muscle as we age to weaken our bodies. We needed a new approach to regain our resilience.
Sarcopenia
This was a term that we had never heard. No one we knew was “diagnosed” with sarcopenia. But it was real, and it effects mostly elderly folks over the age of sixty. Sarcopenia is muscle loss or weakening associated with aging. However, it can affect anyone with a sedentary lifestyle, poor nutrition, or even chronic conditions such as obesity, diabetes, or respiratory illnesses. In our case, it was a combination of a sedentary lifestyle and poor eating habits.
When we assessed our physical health, we looked at areas that we could control. Perhaps through better management of these keys areas, we could build a foundation that resulted in a stronger functional body.
Functional Fitness
When we assessed our functional fitness needs, we found that once mundane tasks were now more difficult. Working in the garden and bending down strained the back and knees, no longer enjoyable as in the past. We found that we could not stand up from the floor without grabbing a chair or grab point. Our grip strength was marginal, holding and carrying buckets of feed were difficult. We had an inability to stand on one leg without falling, an indicator of poor neurological balance factor that is crucial to preventing falls. The mere action of rising from a chair required a hand or push to gain elevation. We had become the proverbial couch potatoes, soft in body, and immensely ignorant of our own weakness.
Understand your health
Closely tied to this loss of function, was the change in our physical health. Both of us had gained weight, far more than we had carried only twenty years ago. My BMI was considered obese given my height. I had slowly gained significant weight since retiring from the US Army. I was now on medication for hypertension. My wife suffered from chronic joint inflammation and took daily medications to control the pain. Both our conditions were most likely a direct response to our diet and resulting obesity. We were both unaware of the metabolic changes that occur when visceral fat is allowed to elevate. It was quite evident after a medical consult that our insulin and other key hormones were out of balance most likely due to diet. We needed to change.
While both of us were evaluating our problems, we came to a conclusion from much study that many of our problems could be controlled. We could change our diet, and we could work our muscles. We just needed a plan with a goal focused on reaching a function level that not only allowed us to survive, but to thrive if times ever became tough.
First Steps
Mindset. Recovering from injuries and loss of independence was the driving force to change our approach to physical well-being. We vowed to become stronger and more resilient. We no longer accepted age as the excuse for weakness. We had the knowledge and ability to change ourselves into functionally fit people, able to deal with the challenges of life.
Diet. Diet change was a relatively straight forward process. We eliminated everything that contributed to an unhealthy eating habit. Gone were alcohol, soda, processed foods, candy, unhealthy seed oils, etc. We paid closer attention to ingredients for food we purchased from grocery stores. We focused on proteins, healthy fats, and whole foods that supported functional muscle development.
Another key aspect of diet was timing. We no longer ate snacks or ate late at night. This allowed our bodies to process nutrients and build. We controlled the rise and fall of insulin in our bodies that allowed our metabolisms to burn body fat. As a consequence, our weight went down and we felt a great sense of accomplishment without starving. The key was the right nutritious macronutrients to fuel our muscle development.
Physical Activity. Along with change in diet, and once we had healed from our initial injuries, we started to get off the couch, watch less TV, and walk. We started to get outside just to be upright and move our bodies. This along with a better diet significantly improved our mental well-being. We also noticed that our sleep greatly improved. Sound rest is also a keep component of improving functional fitness.
Build Strength and Flexibility. Once we had established a routine of healthy eating and daily activity, we found it easy then to progress into actual strength building exercises. This is where the progress really started to see results. Daily strength building along with routine stretching significantly improved our physical abilities. We became lighter on our feet, getting up from a chair less notable, and having a general improvement in perceived energy.
Progression. The progress to gaining functional fitness did not occur overnight. It required daily discipline, it was a priority as we scheduled life, and it balanced recovery with progression. The first month or 30 days established the habit with diet change and daily activity. The next six months progressed with increased challenges that improved resilience.
Isometrics. A key component was doing isometric exercises. These exercises only required one to “hold” a position for a period of time. No movement, bursts of energy, or excessive force on joints. These exercises were static. Examples were wall sits, dead hangs from a bar, planks, deep hold squats, glute bridges, and static lunges. Over the course of several months, we were able to go from holding a position for 10 seconds to being able to do three sets at one minute each. None of these exercises required a gym membership, they just used one’s own body weight. The improvement in strength from these at home exercises developed some foundational strength that we could then use for more advanced activities.
Hiking. With the vast improvement in our primary muscle strength, we began to hike with day packs weighing 15 to 25 pounds. Walking in hilly terrain with weighted packs took our endurance to the next level. Hiking two times a week for an hour not only improved our overall functional strength, but it allowed us to enjoy the outdoors and have a clarity of mind long held dormant due to inactivity.
Another benefit from hiking was the immense joy of our dog, Gertrude, an eight-year-old beagle hound who looked forward to the weekly hikes in the woods. Her energy and fitness level noticeably improved too.
New Opportunities. Focusing on functional fitness soon allowed one the opportunity to pursue outcomes once thought to be the exclusive right of the young. This is no longer the case. Anyone can change their life if they commit to change and focus on a positive outcome.
More Energy. Gaining muscle and improving diet has a strong correlation to increased energy levels. My wife and I are far more productive this year when it comes to engaging in projects or working the garden. Life is fun, rewarding, and we are far more likely to help others given the opportunity.
A Clear Mind. I can’t’ emphasize this point enough. Our clarity and sharpness have significantly improved over the year-long process. Depression, insomnia, lethargy have all taken a backseat to the mental processes that we now share. From the moment we get up in the morning, until we wind down for the night, our minds are clear and focused. I don’t know what had more impact, the diet change or the fitness routine. It is a bonus added to our original goals of becoming functionally fit.
Invigorating Hobbies. With an increased fitness level, we have found energy to increase our hobby interests. Both of us have taken up small arms training at a local range and we attend weekly events to sharpen our marksmanship skills. Additionally, we have actually joined a local Brazilian Jiu-Jitsu club to add to our weekly fitness routine.
Starting martial arts training in our sixties seemed like an overwhelming task. But we found that the lessons and sparring sessions improved our fitness, mobility, and confidence for dealing with potential self-defense scenarios. Learning to fall, move on the ground, and leverage body position was incredibly empowering.
Our improved fitness level and focus on proper nutrition really focused our gardening skills to grow more diverse crops and add vegetables that we could store and use over the winter for year-round consumption. A garden hobby that was once a summer activity now encompassed starting indoor seedlings in January, starting the green house in March, and growing sufficient crops for canning, and use throughout the year.
Improved health measures. After one year, we have been quite pleased with our progress. We are now at a healthy weight and have eliminated medications for chronic conditions. Weight loss and diet change were key events that eliminated hypertension and chronic inflammation.
Summary
Preparation for survival in hard times starts now. Both seniors and anyone who is not functionally fit may find it extremely difficult to survive during an extended blackout or other dire emergency. The time to start preparing is now, especially given the current uncertainties and political instability in this country.
The process starts with change in mindset; no longer giving into the common acceptance that age is a barrier to being your most physically fit self. There must be a determination that you will become stronger, more mobile, and not weak. Age is not a barrier, only inaction and apathy will hold you back.
The easiest first step is to change your diet. Feed your growth through the consumption of macro nutrients that build muscle, provide growth, and feed your mind with drive and energy. Eliminate processed foods, alcohol, sugars, sodas, and other poor-nutrition foods that inflame your body and joints. Your food intake and when you eat is probably the number one instigator for poor weight management.
Losing weight, along with muscle strengthening, improves your ability to control your body, no longer limited to simple movements around the house. Improved strength allows one to work the garden without pain, move objects without thinking, and have a level of energy that allows one to work extended periods of time. This is the functionality one should have when the power goes out, and others are dependent on you for support. Get strong, stay strong, and be ready for the most difficult challenges.