Life isn’t just something to get through; it’s something to win at every turn. As we age, we all want the same thing: to be on our own. Who wants to get to the point where they need help from family members to do everyday things? None of us.

You don’t have to become a superathlete to start working out. It’s about giving yourself the freedom to live life on your terms, with power and honour. Here are some of the most important things you can do to get fit: strength training, daily walks, mental toughness, sleep, diet, and finding the right trainer to help you.

Strong and not stubborn

When I say “strength train”, I don’t mean you have to lift a 100kg bar over your head or perform in a strongman competition. Strength training is only about building the muscles that will help you stay mobile, balanced, and injury-free as you get older.

Let’s say you’re in your 80s and can still easily get out of a chair, carry groceries, and go up and down steps. Now think about the opposite. Training for strength is what makes these two ideas different. Simple workouts like squats with your body weight or light hand exercises have a big effect.

Have you heard of Jack LaLanne? He kept pulling weights well into his 90s, showing that getting stronger doesn’t depend on your age. You’ll be able to live on your own, have the energy to do the things you love, and maybe even surprise some people along the way if you lift weights regularly.

The secret sauce to daily health

Don’t forget how powerful a walk can be. This simple habit can change your life, whether it’s a walk in the morning to start the day or a walk after dinner to relax. You can keep your joints limber, improve your circulation, help your stomach, and even feel better after a walk.

Heart disease, diabetes, and sadness are less likely to happen if you walk every day, according to studies. Plus, you don’t need any fancy gear or even a gym ticket to do it. The best part? You can also let your thoughts wander, get some fresh air, and enjoy the best free medicine in the world — nature.

I always tell my clients that walking is another great way to reduce stress. A quick walk is the best way to clear your mind after a long day. Yes, if you’re like me, you might even use it as a covert chance to race the person ahead of you who walked a little faster.

The real muscle

Strong bodies are important, but what about mental toughness? That is where the magic takes place. To be consistent with your fitness routine, you need to have an attitude that doesn’t give up when things get hard. To master your mind, you need to form habits that keep you going even when you want to take a break.

It’s helpful to be able to picture things. Picture yourself many years from now still going up and down stairs, dancing at family events, and exploring new places. This picture in your mind isn’t just wishful thought; it’s something that drives you. Athletes who want to stay healthy and busy use visualisation to keep their goals in mind. Anyone can do it.

Being mentally tough also means having self-control and a good sense of humour. Because, let’s face it, some days will be tough. But being able to laugh through failures and keep going is what makes a strong mind that can’t be broken.

Don’t skip sleep

Not many people know this, but while you sleep, your muscles grow and heal. Skimping on rest is one of the worst things you can do. Aiming for seven-eight hours of sleep every night will help your body heal, keep your mind sharp, and just plain make life more fun.

There’s a reason why athletes put sleep first. LeBron James? Roger Federer? They are known for clocking in 10-12 hours when they can. People know that they work 10 to 12 hours when they can. I’m not saying you should sleep all day, but making bedtime a regular part of your life can help your body and mind a lot.

Limit coffee, turn off screens, and make a pre-sleep routine to make your bedroom as relaxing as possible. It may not seem like a big deal, but the energy and healing benefits are huge. And hey, you might even find that you’re nicer to be around when you’re healthy.

Nutrition and supplements

One of the most overlooked ways to age well is to eat well. To make it easy, just feed your body good things, and it will do better and feel better as a result. Focus on getting enough protein to keep your muscles healthy, healthy fats to keep your brain working well, and colourful vegetables to get all the nutrients you need.

Taking supplements can also help. It gets harder to receive some nutrients as we get older. It’s especially important to get enough calcium, vitamin D, and B vitamins. But keep in mind that vitamins should only be used when food isn’t available. Aim for whole foods that are high in nutrients first and foremost.

To put it another way, eating is like taking care of a high-performance machine. If you feed it well, it will keep running well. If you give it trash, you’ll have to pay more than you planned for repairs.

A coach who understands your needs

Get a coach who really gets you. When you work with a teacher, you have someone who can keep you safe, keep you inspired, and push you when you need it.

The right teacher will look at your specific needs and come up with a plan that works for you and will last. They will cheer you on when you do well and push you to keep going when you want to give up. There’s nothing better than someone who is funny! Because getting fit shouldn’t be something that doesn’t make you laugh along the way.

As a teacher, I can say that seeing my clients change, both mentally and physically, is the best thing in the world. Working with people who started working out later in life has given them a great boost when they reach their goals.

Take pride in your journey and enjoy it

If you want to start getting fit, the best time was yesterday, but today is also fine. Every step, every rep, and every moment of discipline you put in now will help you stay strong, independent, and even, dare I say it, alive in the future.

You don’t have to slow down as you get older. You’re giving yourself the best chance at a life full of freedom and energy by doing strength training, going for daily walks, building mental strength, putting sleep first, eating well, and getting the right help.

Why not begin? Because one day, when you’re out there pulling weights or walking down the street, someone will look at you and say: “That person defied odds.” And believe me, it feels great.

Anwar Wahhab is a mental performance mastery coach and a bioprint practitioner. You can reach him at anwarwahhab.awefitness@gmail.com