Health and fitness have always been part of my life — first through sports, and later through consistent exercise. While age inevitably makes our bones a little less forgiving, regular movement keeps the body flexible and the mind sharp.

The Early Years: Learning Through Sport

During my teens, tennis was my go-to game. Looking back, I realize how much that shaped my attitude toward health. For young people, sports are often better than structured exercise — they give us goals to chase, skills to master, and that unbeatable thrill of executing a perfect forehand or backhand just as we practiced. Beyond physical strength, sports teach discipline, focus, and joy in progress.

Of course, every good game starts with preparation. Warm-up and cool-down routines aren’t optional — they’re essential. A few minutes of stretching before hitting the court or diving into the pool can make all the difference in preventing injuries and improving performance.

Balancing Work and Wellness

As we move through life, careers and commitments tend to crowd out time for sports. That’s when a short, consistent exercise routine — even 20 to 30 minutes a day — becomes vital.

Walking, treadmill sessions, or simple home workouts can go a long way in maintaining good health.

I’ve personally experienced how fitness pays off, even in tough times. When illness strikes, a fit body and resilient mind recover faster. Physical strength and a positive attitude are powerful allies on the road back to health.

Food as a Lifelong Companion

Good health isn’t built on exercise alone. Nutrition plays an equally important role — and the sooner we understand that, the better. The old saying “Food is medicine” may sound cliché, but it’s absolutely true. Moderation is the secret ingredient, especially when it comes to the “three whites” — rice, sugar, and salt. Use them wisely, and your body will thank you.

Fighting the Slow Fade: Sarcopenia

After the age of 50, our bodies naturally start losing muscle mass — a process known as sarcopenia. I first heard this term from John Thomson, an American colleague at Saudi Aramco, back in 2002. I was in my early 30s then, and his advice about strength training stuck with me. Today, I understand how right he was.

Regular resistance exercises or weight training — even just three times a week — can significantly slow muscle loss and keep us active longer. For anyone interested, I recommend checking out Dr. Sumit Kapadia’s videos on anti-aging exercises and Dr. Sten Ekberg’s insights on insulin resistance.

Awareness Is the Key

Finally, I believe that awareness is the cornerstone of good health. Once you cross 50, make an annual health check-up a non-negotiable habit. Early detection of potential issues not only improves outcomes but also helps you track your progress and make informed lifestyle choices.

Health, like any good tennis game, is all about consistency. Keep moving, keep learning, and never lose that spirit of play.