Let’s talk aerobics—no, I’m not saying you need to go all out and look like you’ve run a marathon on your first day. No one’s suggesting you collapse in a sweaty, breathless heap. But I am saying this: you’ve got to step it up eventually. Don’t worry, though—you don’t need to go from couch potato to Eliud Kipchoge overnight. If my morning runs are a breeze for Eliud, they might be a nightmare for most Kenyans in their sixties—and possibly lethal for the rest of us. Start slow. Actually, start slower than slow. The kind of slow that makes you wonder if you’re even exercising. But stay there only until you feel grounded. Then, gradually scale it up. Trust me, you’ll know when you’re ready for a little more action.
Now, aerobic options are endless and, believe it or not, enjoyable. What you pick is totally up to you—just make sure you like it or, at the very least, can tolerate it. If you’ve got favorites, go for them. If not, let me share a few ideas.
Gym Machines: The Endurance Buffet.
Surprisingly, many people enjoy gym endurance machines—treadmills, ellipticals, battle ropes, stair climbers, stationary bikes and those weird skiing machines that make you look like you’re awkwardly dancing. And honestly, these might be the best starting point. They’re easy to use, you can adjust the intensity, and let’s be real—you can distract yourself with music, podcasts, or trashy reality TV. My personal favorite? The elliptical machine and the air bikes. You get an upper-and-lower body workout, and bonus—it doesn’t make you feel like you’re being punished!
Treadmills are the go-to for many. My tip? Forget running on the flat surface. Crank up that incline and “walk” up a steep hill. Your legs will thank you, and it’s much kinder to your knees. Running on the flat is overrated—and borderline dangerous if you ask me. Rowing machines are another solid option, but honestly, only seven people in the entire country can stick with them long enough to see results. If you’re one of the Magnificent Seven, or a CrossFit athlete good for you! If not, that’s okay—we’re all friends here.
The Healing Sports: Sports Therapy.
Now, some sports are magical. Seriously, they don’t just work your muscles; they make you feel better than when you started. These are the “healing” sports—cycling, swimming, brisk walking, and rowing (yes, if you’re still rowing after this long, it deserves a second mention). They don’t beat up your joints like running or tennis, which tend to tear you apart. Nope, these knit you back together. If you haven’t already, pick one for your rotation. It helps to spice it up.
Running.
Look, running’s fine if your joints don’t scream in protest every time you lace up your shoes. Most men my age will tell you their knees have staged a full-blown rebellion. But for the lucky few who can still run—awesome! Just be careful if you’re coming back to it after years of, well, not running. Start small—like 15 minutes on day one small. Build gradually, get yourself the right shoes, and for the love of all that’s good, stick to soft trails. Avoid tarmac unless you enjoy being miserable. It saddens me that all the marathons I have enrolled to compete in are always held on tarmac.
The Bike: A Two-Wheeled Wonder.
Ah, the bicycle. It’s not just a mode of transport—it’s a piece of art. In my thirties, I kept my bike displayed on the mantelpiece in my apartment, a lone symbol of beauty in an otherwise chaotic life. If you’re rich, go wild and get one of those fancy titanium or graphite models. But for the rest of us, a good road bike won’t break the bank. You might even want to start with a “combo” bike—comfy, affordable, and perfect for beginners. The best part? 1) You already know how to ride it. 2) It’s wildly good for your health. 3) It will turn your legs into sculpted masterpieces. Cycling is a great environmental friendly outdoor workout you should try.
Swimming: The Perfect All-Rounder.
Swimming is cheap, easy, and a full-body workout. Fans of the sport will swear it’s the perfect exercise, and you know what? They might be right. Swimming uses just about every muscle, gives you a great cardio boost, and stretches you out like yoga. Ever seen a swimmer’s body and thought, “Yeah, I’ll take that”? Same. If you’re feeling ambitious, combine a half-hour swim with strength training. You’ll feel unstoppable. Plus, the only gear you need is a Speedo and goggles—just keep the goggles on if you’re self-conscious in the Speedo. We’ve all been there.
The Gym Experience: Awkward at First, But Worth it.
Now, let’s address the elephant in the room—your first trip to the gym might not be the most pleasant. You’re not exactly in peak shape, and gym clothes aren’t always flattering. You might feel a little, well, out of place. But remember—this is your new job. Sure, the gym doesn’t feel like an office, and you’re not sure of the rules, but who cares? You’re not there to make friends or impress anyone. You’re there to save your life. So suck it up and do your thing.
And here’s a little secret: most gyms love seeing older guys in their fifties, sixties, and beyond sticking with it. Even the most self-absorbed gym rats get it—someday, they’ll be in your shoes, and they only hope they’ll still be hitting the weights like you are. So walk in with confidence—you’ve got this.
Coach Philip.
