9 TOP TIPS
1 GET STARTED
There is plenty of evidence that physical and mental decline can be slowed with fitness and nutrition. And it’s not too late to start, whatever your age. Even a good walk — especially if there are hills — is a great cardiovascular workout.
2 ON TARGET
Don’t set the bar too high. Be realistic. If you go to the gym or run twice a week and reach your goals you will feel positive and end up going more often. A plan to go six times a week is fairly likely to be a flop.
3 A FINE BALANCE Try to incorporate a variety of activities. Dedicate time to build strength (weights), boost your cardiovascular system with aerobic activity (like running) and flexibility (stretching).
4 BE STRONG
Ageing results in a loss of muscle so ensure you include resistance training in your workout. The UK’s chief medical officer recommends 19-64-year-olds do strength exercises twice a week that work all the major muscles: legs, hips, back, abdomen, chest, shoulders and arms.
5 THE HEART OF THE MATTER
Working your heart and lungs is essential for all-round fitness and health. Get at least 150 minutes of moderate aerobic activity (cycling or brisk walking) a week, or 75 minutes of vigorous aerobic activity like running or tennis.
6 AT A STRETCH
Flexibility is your friend. Just 10 minutes of stretching a day is beneficial. Yoga (sun salutations are quick and easy) is fantastic. “It’s one of the simplest and most enjoyable ways of slowing down the ageing process because as we get older the body begins to stiffen up, increasing the risk of injury and trips/falls,” says Karl Henry.
7 A FRIEND IN NEED
Exercising alone is perfect ‘me’ time — but sometimes you may need extra motivation. So find a friend who can inspire you when your energy levels are flagging, and vice versa. Sharing the load is fun and rewarding.
8 EATING WELL
Avoid faddy diets and keep it simple.
Create a colourful plate of food as it will almost guarantee you consume a variety of healthy fruit and vegetables packed with lots of vitamins, minerals and antioxidants. Aim for about 40pc carbohydrates, 30pc protein and 30pc fats.
9 SLEEP ON IT
Ageing bodies take longer to recover from exercise and strains, and that means sleep — when the body goes into recovery mode — is essential. “My training has remained the same,” says Karl Henry, “but I find my recovery takes a bit longer, so sleep and the quality of that sleep has become crucial.”