For a long time I was a vigilant fitness enthusiast.

Then COVID hit and, like a lot of people, I put my health on the backburner.

The loose-fitting pants I had worn for years became uncomfortably snug. The flight of steps leading from the parking lot to the office became increasingly challenging to negotiate.

I figured it was all part of the natural aging process, but that was a convenient lie I told myself.

It all came to a head when I finally paid a visit to the doctor’s office in early-October of last year.

I hadn’t seen a doctor in years — in hindsight, not an especially wise strategy for someone who turned 52 in November. In fact, I had to find a new primary care physician because the guy I had seen on-and-off (mostly off) for the past 20 years retired during the height of the COVID pandemic.

The news from my new doc was neither promising nor surprising. My weight had ballooned and my blood pressure had skyrocketed. My body mass index, an estimation of body fat based on height and weight, was toeing the line between overweight and obese.

I remember feeling embarrassed when I walked out of the doctor’s office. I have always considered myself to be a pretty disciplined person, but I had gotten lazy. I also had developed an unhealthy relationship with food.

I was determined to make some significant lifestyle changes.

I cut out fast food and sugary drinks. I stopped snacking between meals. I spent less time in front of my computer screen and more time outside.

The early returns have been favorable.

I’ve lost 14 pounds since my initial doctor’s visit and my blood pressure, pulse rate and BMI are trending in the right direction. My pants fit a lot better than they did a few months ago and I’m no longer winded after climbing the stairs to the office.

I’m still pretty early in my wellness journey, but I feel good about how things are going.

There are certainly some challenges to staying fit after 50. Here are a few tips that have worked for me:

Set Modest Goals

There’s a reason why most New Year’s resolutions fall by the wayside before the Super Bowl kicks off in early-February. 

People set unrealistic goals based on unreasonable expectations.

I was a three-sport athlete in high school. I practiced two to three hours a day virtually every day during the school year and spent hours on basketball courts and baseball diamonds during the summer months. 

That time has come and gone.

Our wellness goals have to align with our stage in life. My goals these days are simple: eat better and exercise more. 

The nutrition portion of my equation has been a challenge. I was conditioned to running through the drive-thru at lunch. I eat at home a lot more these days, steering clear of processed food in favor of fruits, vegetables and whole grains.

As for the exercise piece, I resolved to carve an hour out of every day to devote to physical activity. This is non-negotiable.

I started with moderately-paced walks and progressed to brisk walks and, more recently, light jogging. I’ve also begun a regiment of bodyweight exercises. Like exercising three hours a day, lifting heavy weights is a young man’s game.

Don’t Beat Yourself Up

I have a friend in the medical field who told me something that has stuck with me: you are where you are. 

It’s easy to ‘coulda, woulda, shoulda’ yourself into a bad headspace, but to what end? Beating yourself up for having a slice of pizza or a glass of wine isn’t good for your mental well-being.

We’re only human, after all.

Take Advantage of Technology

My iPhone came preloaded with a fitness app that tracks steps taken, distance traveled, flights of stairs climbed and calories burned. It’s all packaged into a tidy red ring that tracks your daily movement progress.

My goal is to close that ring every day. 

We’re living in an increasingly technology-based world. Failing to take advantage of all those online tools would be folly.

There is no shortage of fitness and workout apps available. A good many of them are free of charge. 

Live Your Best Life

If you would have told me 30 years ago I would be an enthusiastic golfer, my younger self would have laughed at you.

But here we are.

I golf with a group of high school friends every chance I get. Remarkably, our most recent round came Dec. 28.

Try to marry your fitness goals with your hobbies. It takes the work out of workout.