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Learn Lifelong Body Management With These 3 Easy Steps

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

Man working out body management
It is often said that there are two certainties in life: death and taxes. Despite the best efforts of science, it seems that nothing can halt the aging process yet, which is why everyone should consider developing a few body management techniques.

man stretching before running for body managementThe simple fact is that adopting the right approach to body management today, will help to set you up for the future, reducing the risk of common age-related diseases and improving your quality of life as you age.

You may be surprised to discover that you can make a few simple lifestyle changes today, which will help you to improve your body management for life.

There are only two things you need to know:

  1. Change is possible – Just take it one small step at a time.
  2. Support is available – The Fit Father Project offers access to support and advice given by people who have been where you are today.

If you adopt these changes today, you’ll be creating habits that will last a lifetime, and your body will thank you for them!

fit father for life

Step 1 – Prevent Injury

Prevention is better than cure, although not always possible.

morning stretch routines to prevent injury body managementIn regard to improving your health today and your quality of life in the future, you can prevent many injuries from happening by developing simple body management techniques. These include:

Stretch and Warm-up

There are two types of stretching exercises: dynamic and static. Dynamic stretches mimic the movements you’re about to make and help to prepare your body for exercise. Some good examples are:

  • Bringing your knee to your chest
  • High Kicks
  • Lunges
  • Bodyweight Squats

stretch it out body managementIn contrast, the static stretch is designed for after a workout. These promote circulation helping your muscles to heal and preventing aches after exercise.

Good examples of these are:

  • Hamstring stretch
  • Low back stretch
  • Hip flexor

Check this article by Healthy but Smart on the current research into Dynamic stretching vs. static stretching

Work on Flexibility

As well as doing stretches before and after every workout, it’s a good idea to include some flexibility exercises in your daily routine. You don’t have to be a yoga expert to do them!

Flexibility refers to the range of motion for a given joint. The overall health of the bones, muscles, ligaments, and tendons all play a role in flexibility.

yoga for long term body managementFocusing on flexibility can take just 5 minutes in the morning but help to set you up for the day:

  • Standing hamstring – put your hands behind your ankles while bending and keeping your legs straight.
  • Lunge with a spinal twist
  • Tricep Stretch – kneel with one hand in the middle of your shoulder blades and the other hand on the elbow of the first!

One Step At A Time

It is important to note that you don’t need to be able to do all of these exercises perfectly on your first attempt. Your main aim should be paying attention to form and improving a little every day.

Practice will ensure you build sustainable habits and maximize the benefits over the long term.

Step 2 – Monitor Your Mental Wellness

Stress is a killer. Research suggests that chronic stress is an element in all of the 6 leading causes of death.

There is certainly no doubt that stress lowers your quality of life while damaging your body’s ability to balance hormones and work effectively.

man meditating long term body mangementThis is why you need to make stress management part of your body management plan. It will give you a sense of well being and make you better able to deal with issues in your life.
Try these techniques:

  • Avoid stressful situations when possible.
  • Focus on getting between 6-8 hours of sleep every night.
  • Try meditating for just 10 minutes a day. You don’t need anything fancy, just a quiet space, and the opportunity to focus on yourself.
  • Start a stress diary to see when you get stressed and what pattern occurs. It can help you to prevent it or avoid the situation.
  • Manage Your Time differently to help ensure you are never running late.
  • Get more active. Exercise relieves stress.
  • Go to bed early, and wake up early.

Step 3 – Maintain a Balanced Diet & Exercise Routine

One of the biggest ways in which you can improve body management for today and the future is to look at what you eat and drink.

It is said that “you are what you eat.” In many ways, this is true. If you consume lots of processed food, your body is not getting the nutrients it needs. This can lead to a variety of health issues.

healthy plate of food long term body managementEating right doesn’t have to be difficult. You can adopt the perfect plate approach to make mealtimes fun and easy; no calorie counting necessary!

It is worth noting that supplements can be a good way of topping up your nutrients but should not be taken instead of a healthy diet.

Here are some good supplements to add to your diet as you age:

  • Multivitamin – to boost your vitamin intake.
  • Omega-3 – oils to help joints and reduce inflammation.
  • Calcium – to improve bone density.
  • Probiotics – to boost the bacteria in your gut and improve digestion.
  • Magnesium & Zinc – to improve your testosterone levels.

It is also important to take a look at your current exercise level. A good body management plan will see you doing 30 minutes of exercise at least 5 times a week.

swimming for body managementBut, you should focus on exercise that is enjoyable and age-appropriate. This means if you have always been a runner, but you start having problems with your knees, then switch to cycling or swimming. You’ll still be exercising, but the impact on your joints will be significantly less.

Being active as you age is important to keep your bones strong and reduce your risk of falling. Providing you are always pushing the limit of what your body can do it won’t matter if you’re walking for 30 minutes a day, cycling, sprinting, HIIT, or lifting weights.

What’s important is that you are doing something. That’s the body management plan you need to adopt.

Summing Up Successful Body Management

Over 72% of men aged 65 and older are obese. Remaining active as you age is important to ensure your body is working as efficiently as possible. Staying active and eating healthy will go a long way in maintaining your body for the long term.

The journey is not something you have to do alone. Join the Fit Fathers and become part of FF4L today. We’re here to support and advise you in your body management and fitness related goals for life. Save money AND gain access to our entire program library. Click the links in the box below to get started.

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
If you want a complete health & wellness package ‘For Life' – designed especially for you as a busy man…
Then I’d recommend you take a look at our Fit Father For Life Membership.
Inside the membership, you'll have FULL access to:

  • FF30X Phase #2.
  • FF30X Phase #3.
  • Old School Muscle.
  • Old School Muscle Phase #2 – Available Q3 2018.
  • ‘Total Body Tune-Up' Flexibility Program.
  • The Travel Fit Program.
  • The ‘Accelerate' Bonus Package.
  • …And… EVERY program we produce.

See for yourself how these programs have helped men just like you achieve and maintain results and live a healthier and happier life.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on body management.


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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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