50 is the new 40
You’re only as old as you feel.” I’ve heard them all, but let me tell you — Father Time waits for no one.
A little backstory about me: I have a BS in Exercise Physiology, worked as an Exercise Specialist for Chevron, own KristaFit Training Studio, and have spent over 30 years as a surfer, kiteboarder, mountain biker, and all-around adventure junkie. I am an aging athlete, well past the hallmark of 50, with the scars to prove it. The clock is ticking for all of us. If you want to age with grace and still rip it up, here are some tips to live by as time goes on.
1 Check Your Ego and Be Wise
We all know that one friend who refuses to acknowledge their age and routinely pays for it — either in ER visits, hangovers, or just a bruised ego. Learn to “check yourself before you wreck yourself.” Remember that badass who lives inside you and honor all that you’ve done. But also remember that even badasses get old. Be grateful for what your body has done for you and treat it kindly. Like an old dog that has given you years of loyal service, your body deserves respect. 
2 Modify Intensity, Not Commitment
You may not be able to train as hard or as often as before, but consistency matters more than intensity. Listen to your body and adjust your workouts accordingly. Maybe don’t tackle black diamond runs all day — stick to mostly blues but throw in a couple of blacks when you’re feeling sharp and fresh. Moderation and consistency over intensity are key. Follow this approach, and when you find yourself facing a double overhead wave or four feet of fresh powder, you’ll be ready.
3 Prioritize Recovery
As you get older, your body takes longer to recover. Incorporate rest days, active recovery (like yoga or walking), and quality sleep into your routine. My husband often compliments my ability to prioritize self-care as we age, which I take as a huge compliment! If you feel a twinge, pull, or pop, use the RICE method immediately: Rest, Ice, Compression, and Elevation. Old injuries tend to resurface with age, so active recovery and rest days should be a regular part of your routine.
4 Dial in Protein & Hydration
Proper fueling becomes even more crucial for the aging athlete. Prioritize protein for muscle maintenance and energy before and after a workout. Don’t forget hydration, which supports recovery. Gone are the days when I could drink beers on the trail and hike, bike, or ski for hours without water or food. Water is the new adult drink, and hard-boiled eggs are a lifesaver.
5 Strength Train Regularly
Muscle loss is common with age, so resistance training helps maintain strength, overall performance, and most importantly, injury prevention. Let’s be real — as you age, it all comes down to not getting hurt. Strength training should become the main course, while your sport becomes the dessert. If I surfed big waves every day, my chance of injury — or aggravating old injuries — would be much higher than if I strength trained three days, surfed two days, and rested two days a week.
Listen to your body, don’t be afraid to age, slow down, and find balance. That’s how you’ll age with grace.
Read more articles by Krista Houghton here.
