It’s never too late to get in shape...
THINK YOU’RE TOO OLD TO START GETTING FIT? THINK AGAIN, SAYS FITNESS MANAGER ANDY BROOKS
ARECENT study has concluded that getting fit in your 40s and 50s could halve your long-term risk of heart attack or stroke. This is good news as it offers encouragement to those who might think they’re too old to get back on the treadmill, or that grandad should put his trainers back in their box.
However, younger generations shouldn’t read this as an excuse not to get up and be active!
We often hear clients who are just over 30 telling us they are too old to try a new exercise class or that ‘they’re not young enough for this’. If Debbie Magee can do Strictly Come Dancing at 58, and if Yuichiro Miura can reach the summit of Everest at 80, then getting fit at any age is possible.
Here are my top tips for getting active whatever age you are:
TWENTIES
IN OUR twenties our bodies are strong and can deal with whatever we throw at them. However, it’s good to look after ourselves by laying down good habits and building strong muscles to help in the years to come. Stabilisation exercises like the plank will help to build a strong core.
It’s time to think ahead and start weight training (not body building!); lift moderate weights for at least 10 to 15 repetitions and start yoga. Make sure you also get 150 minutes of cardiovascular exercise a week, as recommended by the Government.
THIRTIES
OUR metabolism is starting to slow down, and when coupled with a busy family life, we can sometimes forget to exercise.
Keeping fit in our thirties means working a little harder than in our twenties, so introducing high intensity training can help. After giving birth Pilates and yoga help women to build strength they may have lost during pregnancy.
FORTIES
DURING our forties many of us suffer the dreaded middle-aged spread as our metabolism slows.
This can create extra pressure on our hearts when we exercise.
In our forties, we also start to lose muscle, bone and tendon strength as growth hormone production drops, so we can become more prone to injury.
To keep fit in your forties do a mixture of strength training and high intensity work outs. High energy exercises like running and cycling are great at helping us produce more growth hormone and at keeping waistlines under control. For strength, try press ups, sit ups, squats and lunges.
FIFTIES
HORMONAL changes, especially in women, mean we lose bone mass in our fifties and beyond.
Weight-bearing, non-impact exercise like brisk walking is a great way to prevent or delay osteoporosis.
It’s also very important to strengthen the muscles that hold you up and support your posture, to minimise the risk of falls and fractures – stretching, swimming, yoga and Pilates all help.
If you haven’t considered weight training, it might be worth speaking to a personal trainer or gym instructor about it, as this type of workout helps build muscle and will make for an easier, healthier, fitter older age.
SIXTIES
IT’S now that we should concentrate on our cardiovascular health. If you’re no stranger to exercise then things like cycling are fine, however brisk walking, badminton and dance classes are all great start-outs to boost heart, lung and circulation health.
As we get into our sixties and beyond we want to concentrate on exercises that don’t jar our joints and muscles – so look for alternatives to running.
Bodyweight resistance exercises are also important to prevent too much muscle loss and keep them working.
SEVENTIES
IN OUR seventies we see an increase in broken bones due to osteoporosis and bone density loss. Non-impact, weight-bearing exercises are imperative at this age, as are activities that promote stability.
Joining a walking club will get you out and about; gentle swimming, tai chi, using a Bosu ball and chair squats are all good too.
EIGHTIES AND BEYOND
YOU might be reading this and thinking ‘it’s too late for me’, but it’s never too late to get fit.
In your eighties stability and muscle wastage can be an issue; falls are the leading cause of death in the over-80s and everyday tasks, like dressing or cleaning, can become hard. Muscle wastage can also place a large strain on our weakened heart muscles.
Keep active – cooking, walking, gardening – and incorporate exercise into everyday activities.
Lift yourself out of your armchair 10 times a day, squeeze a tennis ball or do some light stretching.
You can also try gentle swimming and dance classes. If you’re new to fitness or haven’t moved much in a long time, take it slowly.
Set small, attainable goals and never increase your exercise length, distance or intensity by more than 10% each week.
Always talk to your GP before undertaking any new exercise regime, especially if you have an underlying health issue.