In addition to God’s Grace of our health, your fitness still is the best means for us to obtain an age-defying lifestyle especially for those of us over the age of 65 to remain fit. Even a simple fitness routine three or four times per week can provide huge benefits to maintain your health and wellness. A fitness routine should include aerobic-cardio with strength training to provide us with the ability to avoid health issues and help us recover from medical procedures we have to get back to our age-defying lifestyle.
In an era where medical advancements have made surgeries and treatments more accessible than ever, the importance of personal health and fitness cannot be overstated. As in my case where I just had robotic back surgery on 02Feb2026. My recovery was estimated to take eight weeks where I would be walking 2 miles per day. As the surgeon stated due to my health and fitness it could be cut down to six weeks. I actually was walking 2 miles by 01Mar2026, or four weeks.
This is just one benefit of maintaining our health and fitness. In the wake of The COVID-19 pandemic serves a stark reminder of how underlying health conditions can turn a manageable illness into a life-threatening crisis. Millions worldwide experienced severe complications or death not just from the virus itself, but because their bodies were ill-equipped to fight it due to factors like obesity, heart disease, or weakened immune systems. A precondition health condition that led to severe medical condition was hypertension.
This also can extend to routine medical procedures, from joint replacements to cardiac surgeries, carrying risks that escalate dramatically in unfit individuals that are especially over 65. Maintaining good health and fitness isn’t just about aesthetics or age-defying longevity; it’s a proactive defense against complications that can arise from illnesses and medical interventions, such as surgeries.
Health and Fitness as a Shield Against Severe Illnesses:
The COVID-19 pandemic highlighted how health status directly influences disease outcomes. According to data from the early years of the outbreak, individuals with pre-existing conditions faced significantly higher risks of hospitalization, intensive care unit (ICU) admission, and mortality. For instance, people aged 65 and older accounted for about 76% of all COVID-19 deaths in the U.S. as of March 2024, largely because aging often brings comorbidities like heart disease (that includes hypertension), diabetes, chronic lung conditions, obesity, and kidney disease. These factors impair the body’s ability to combat infections, leading to severe respiratory failure, organ damage, and prolonged recovery.
If you are like me that are over the age of 65, this article could help you put more emphasis on your health and fitness and get into better shape, especially since getting into better shape is on most people’s New Year’s resolutions. Guys, you are still within your New Year’s resolution schedule, no give up on your objectives.
Physical Fitness plays a Pivotal Role in avoiding Health Risk
Physical fitness plays a pivotal role in mitigating these risks. Regular exercise strengthens the immune system, enhances lung function, and improves cardiovascular health, all of which are crucial in fighting viral infections like COVID-19, other illnesses, and recovery from a medical procedure.
A large-scale study involving over 48,000 adults found that those who consistently met physical activity guidelines—such as 150 minutes of moderate-intensity exercise per week—had a dramatically lower risk of severe outcomes. Specifically, inactive individuals were 2.26 times more likely to be hospitalized, 1.73 times more likely to require ICU care, and 2.49 times more likely to die from COVID-19 compared to their active counterparts.
I have a book on Kindle entitled Ironclad-150 Fitness & Catabolic Diet Program that allowed me to lose weight build muscles, but also drop years off the appearance of my age:
150- represents the number of minutes of aerobic-cardio and strength training needed per week to achieve health and fitness even for those of us over the age of 65. IT IS NEVER TOO LATE TO START!
Even moderate activity offered protection, reducing hospitalization risks by about 20% and mortality by 32% compared to complete inactivity along with a health diet eating between 9 a.m. and 6 p.m. and not eating food with a MAC Score over 3.50 using 9- data points from the standard nutrition Label.
Pinto beans are a normal staple in my diet that has provided my holistic health keeping my vitals low.
Why is Exercise important along with a Healthy Diet? Exercise boosts the production of anti-inflammatory enzymes and enhances antibody responses, which helps the body clear pathogens more effectively. But strength training allows your muscles to release a natural growth hormone that provides collagen to your skin and joints. I credit my strength training for the featured photograph above and below.
It also combats obesity, a major risk factor where body mass index (BMI) over 40 increases severe illness likelihood due to excess fat impairing lung function and promoting inflammation. During the pandemic, patients with obesity faced 4-10% higher risks of pneumonia, 8-30% higher for respiratory failure, and up to 42% higher for acute kidney injury.
Below are example of food items that sabotages your diet efforts. This is why the MAC Score is important to lose the weight and maintain a healthy waistline. Items you think are healthy to lose weight and inches are actually your saboteurs. This is why I have had such great results from my 150-Ironclad Fitness & Catabolic Diet Program even over the age of 65.
The best means to gauge a your health and a healthy waistline is to take your height in inches and divide it by two.
Example my healthy waistline should be 65/2 = 32.50 inches. My actual waistline is 29.50 inches. I model for our Southern Classic Car & Airshow promotions. The camera adds 8 -to- 10 pounds.
The 150- Ironclad Fitness along with the Catabolic Diet counters this by improving metabolic health, reducing insulin resistance, and lowering blood pressure—hallmarks of conditions like diabetes and hypertension that exacerbate illnesses. Below is my actual blood pressure without any prescription medication of any type:
The Medical professionals stress regular physical activity to reduce the risk of noncommunicable diseases by 19-32%, including heart disease and diabetes, which in turn lowers vulnerability to infections.
Focusing on fitness and healthy diet not only lessened immediate risks but also built long-term resilience, with studies showing active individuals reporting fewer symptoms overall—12 on average for high-activity groups versus 16 for low-activity ones. BUT THE BEST THING YOU CAN DO IS START SLOW AND BUILD UP YOUR FITNESS ACTIVITIES.
Socioeconomic factors compound these risks. Those in low-income areas or with limited access to healthcare often have poorer baseline health, making fitness an even more critical tool. Even simple food as pinto beans can improve across the economical spectrum health and fitness. I eat pinto beans at 90% of all my lunch and dinner meals. People even something as simple as walking or home workouts can make a difference, emphasizing that fitness is accessible and essential for everyone.
Also, another benefit of my Ironclad-150 Fitness & Catabolic Diet Program is that I am not on any prescribed medication of any type or kind that reduces my medical cost.
Enhancing Outcomes in Medical Procedures Through Optimal Health
Fitness dramatically improves results from medical procedures. Surgeries, even elective ones, stress the body immensely, and complications like infections, blood clots, prolonged hospital stays, and delayed healing are common in unfit patients. Prehabilitation—or “prehab”—the practice of optimizing health before surgery, has emerged as a game changer. This involves tailored exercise, nutrition, and sometimes psychosocial support in the weeks leading up to a procedure.
Research shows that patients who engage in prehab experience up to a 56% reduction in post-operative complications and shorter hospital stays. In my case, my surgeon was thinking about discharging the same day after major back surgery. Below are the two incisions from my 02Feb2026 back surgery done by robotics. If your having numbness in your feet, tight calves, and pain shooting down the back of your leg, go see a neurosurgeon- It is NOT your grandfather’s surgery.
For example, a program combining exercise and nutritional coaching before surgery improved immune function and reduced complications by enhancing adherence to healthy behaviors.
Combined interventions have been linked to a 36% lower risk of issues compared to standard care.
The mechanisms are clear: Better cardiorespiratory fitness allows the body to tolerate anesthesia and surgical trauma more effectively. Stronger muscles support quicker mobility post-operation, preventing atrophy and blood clots. Improved circulation from exercise delivers oxygen and nutrients to healing tissues, while a robust immune system fights off infections.
Studies on various surgeries, from orthopedic to cardiac, confirm that higher pre-surgical fitness predicts fewer complications, better psychosocial outcomes, and faster return to daily life.
For high-risk groups, like older adults or those with chronic conditions, the benefits are amplified. Frailty increases complication risks fourfold, but exercise programs can cut them by around 40%.
Even short-term prehab—four to six weeks of moderate activities like breathing exercises, strength training, or aerobic workouts—boosts outcomes. One review found that therapeutic exercise before and after major surgery improves functional status and reduces complication rates significantly.
Age-Defying
Lifestyle factors extend beyond exercise. A balanced diet rich in proteins, vitamins, and antioxidants supports tissue repair, while quitting smoking and managing stress further lower risks. Patients who optimize these elements not only recover faster but also report less pain and better mental health post-procedure.
Building a Foundation: Practical Steps to Improve Health and Fitness
Achieving this protective level of health doesn’t require extreme measures. Start with the basics: Aim for 150 minutes of moderate exercise weekly, such as brisk walking, cycling, or swimming. Incorporate strength training twice a week to build muscle and bone density.
Nutrition is key—focus on whole foods, lean proteins, high fiber, fruits, vegetables, and healthy fats to maintain a healthy weight and fuel your body. Also include complex carbohydrates that are essential for your heart health.
For those facing upcoming procedures, consult healthcare providers about prehab programs. Even if no surgery is planned, regular check-ups to manage conditions like diabetes or hypertension are vital to keep check on your blood pressure, glucose, and cholesterol. Mental health matters too; activities like yoga or meditation reduce stress, which can otherwise weaken immunity. I consider my fitness as active meditation.
Evidence from COVID-19 era showed that simple lifestyle changes can yield rapid benefits. One study indicated that dietary and exercise tweaks quickly lowered risks associated with the virus.
Consistency is crucial—benefits compound over time, turning health into a lifelong asset.
Empowering Your Health for an Uncertain Future
By investing in physical activity, nutrition, and overall wellness, individuals not only enhance their quality of life but also build resilience against whatever health challenges arise, this is like investing in a 401(k) program, but for your fitness. In a world where illnesses and procedures are inevitable, prioritizing fitness isn’t optional, it’s imperative. Start today, and your future self will thank you.
For additional health and fitness resources to achieve MAHA, PLEASE check out my books on KINDLE I also on KINDLE are my Biblical History and Espionage:
Remember reading is just as important for mental health along with being involved in Sports and hobbies.
Golfers Sync-Preset Strike-Zone to hit more Fairways and Greens to lower your Score and Handicap by taking your golf swing from the batter’s box to the Tee box.
The Excalibur Athletes Forged Performance for Parents of Homeschooling Children who wants to include an Athletics into their children’s curriculum:
Joshua’s Gauntlet of Divine Providence, the history on how Israel became a country and retained its identity through exiles, wars where the people of Israel were facing unimaginable odds and won the peace:
If you are looking for the Cliffs Note version of the history of the Holy Land Joshua’s Gauntlet of Divine Providence will take you from when God called Abraham to leave current-day Iran and travel to Canaan, to Exile of Israel, to the Crusades, to the day Israel was reestablished as a state to Rising Lion and Mid Night Hammer.
The Lost Paradise at Kadesh-Barnea
This is an in depth look at the book of Joshua, looking at the history of both Joshua and Caleb that were bold Alpha personalities in the Bible that proved to be two of the most faithful men of God that helped establish Israel as a nation over a period of five years. If you want a commentary on the book of Joshua of both text and the Jewish History perspective that is a great study guide for those wanting an understanding of the Old Testament. This book is a great example for both young men and women to have an Alpha Faith:
The Sayeret Warriors of Rephaim: Sayeret Matkal is one of Israel’s most Elite Secret Commando Rescue, Reconnaissance, and Black Ops Units in the World like their Raid they executed on Entebbe in 1976:
OPERATION DOG TAGS: Defender’s Oasis Garrison Tactical Athletic Geared Sports for PTSD Military & First Responders
Cognitive Behavioral Therapy (CBT) has been used to help athletes dealing with slumps and people that are dealing with PTSD’s for multiple reasons. Physical therapy that includes athletic fitness and sporting activities in team sports setting are great techniques to address these symptoms of PTSD’s or even slumps in performance. There are other benefits in having a Health and Fitness program that even includes Yoga and cardio-aerobics with strength training for your general health and well-being. This includes developing skilled hobbies:
All my books are on KINDLE in E-Book and Paperback, please shop on KINDLE to improve your health and fitness to have an Age-Defying Lifestyle. You can’t purchase your health or fitness; you can only invest in Your health and fitness where you treat your health and fitness like a 401(k) Plane. Even over the age of 60, I still have an Age-Defying Lifestyle.
My Latest Book:
Scar & Sicarius, The Odessa Squad
At 32, Scarlet “Jag” Banner was a legend in Israeli Special Forces, her lithe frame belying the iron resolve forged in the fires of covert operations like in the Special Odessa Squad. Her dark blue eyes, sharp as obsidian, scanned the holographic map projected before her, tracing the jagged borders of Iran with Sicarius Blade Runner that made a formable team. Scarlett was planning one of the most challenging covert missions since Operation Raising Lion, to dismantle the Iranian Regime in Iran, the Middle East, and across Europe after the revolt took place.
Sicarius was a former Iranian soldier with the Quds Force who became a trusted informant with the Sayeret Matkal and Massad. The Sayeret Matkal is a highly Specialized recon, rescue, recovery, counter-terrorism Unit, operating directly under the IDF General Staff that was famous for the July 1976, Raid on Entebbe.
Scarlet is a quantified combat pilot of both fixed and rotary winged aircraft that also liked sports like The New York Yankees, played on the Georgia Tech Women’s Golf Team. Scarlet enjoyed U.S. Sports Cars, like the 1963 Stingray Corvette that she owned. She was among the first females to be allowed to join one of the World’s most elite military units, the Sayeret Matkal Unit that carried out the successful July 4, 1976, Raid on Entebbe to rescue Israelis hostages that were hijacked.
