Burn with Kearns: No more excuses – time to prioritize YOU! – Kevin Kearns

by Kevin Kearns, contributing writer on exercise, fitness

No more excuses—it’s time to prioritize YOU!

BUILDING A HEALTHIER, HAPPIER YOU AFTER 50

If you’re over 50, getting started on a fitness journey might feel overwhelming, but it doesn’t have to be. Whether you’re looking to improve your physical health, sharpen your mental clarity, or regain the energy you had years ago, the right workout plan can transform your life. All you need is a structured program designed to meet your individual needs. Let’s break down how to get started—and stick to it!

WHY FITNESS MATTERS MORE THAN EVER

Staying active as you age isn’t just about looking good. It’s about feeling great, staying mobile, and keeping your mind sharp. Physical activity:

• Improves heart health and reduces the risk of disease.
• Boosts energy and helps combat fatigue.
• Enhances mental well-being, reducing stress, anxiety, and depression.
• Keeps joints flexible and muscles strong to prevent injuries.

The key to success? Building a program that suits YOU.

SELECTING WORKOUTS THAT BENEFIT YOUR BODY AND MIND

It’s not about punishing workouts or extreme diets. It’s about finding activities that make you feel good and fit your lifestyle. The right plan should check three boxes:

1. Effective: You’re working toward a goal—whether that’s improving balance, losing weight, or boosting strength.
2. Efficient: Short on time? You can still get results with focused, purposeful movement.
3. Safe: Your workouts should respect your body, not break it down.

Remember, consistency is key. The better you feel, the easier it will be to show up for yourself every day.

THE 5 ELEMENTS OF A GREAT WORKOUT

To create a program that delivers the best results for both your mind and body, include these five essential elements:

1. Push: Strengthen your upper body with movements like push-ups (modified, if needed), wall presses, or resistance band exercises.
2. Pull: Work your back and shoulders to improve posture and stability with rows or pull-downs.
3. Level Change: Train your legs and core with squats, lunges, or step-ups to boost lower body strength and balance.
4. Rotation: Gentle twists and core exercises will improve mobility, reduce stiffness, and strengthen your spine.
5. Locomotion: Walking, swimming, or even light cardio will keep your heart strong and energy levels high.
6. Flexibility : is paramount for all of us . Jump into a yoga class you love it. I have been practicing now for 17 years , and I wish I started sooner 
7. Balance : This is one of the biggest challenges as we become older on this planet.  Add some element of balance work into your rountine and your body will thank you for it . 

START SMALL, DREAM BIG

Progress doesn’t happen overnight, but it starts with small steps. Whether you take a daily walk, start a stretching routine, or try strength training, focus on progress, not perfection. Commit to moving your body and calming your mind every day—you’ll thank yourself tomorrow.

TURN OVER A NEW LEAF. There’s no better time than now to feel stronger, healthier, and happier.

Make time not excuses to exercise !

Think of it this way what else could you be doing for 20 , 30 or even 60 minutes that will make you feel that good after it’s done? This is something I say to myself the days I don’t want to workout , go to yoga class or practice martial arts. It works every time for me . )

Here’s a 6 minute circuit

4 minute Muay Thai Flow

Coach Kevin Kearns

PS – Our total fitness , wellness and safety app is almost here ! See how you can be part of out revolution!

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Read ALL articles by Kevin Kearns – here: BURN WITH KEARNS

Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected]. Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression  – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns