HARDWIRE YOUR HEALTH

Essential reading if you’re keen on being fit in your forties

YOUR 20s

EXERCISE When you’re sweating your arse off at the back of that Spin class, it might not feel like it, but your body finds it easier to tone up in your twenties than at any other point in your life. It’s all down to your pituitary gland: a tiny pea-size area of your brain that produces the hormones responsible for growth, body shape and muscle formation. At this age, it’s firing on all cylinders – and you can cash in on this by lifting the heaviest weights you can to bank muscle memory for your thirties and forties. Personal trainer Luke Worthington advises focusing on the frequency of your workouts rather than the loads you lift. “In your twenties, you’re set up perfectly for recovery, so four strength-training sessions plus two cardio ones per week is totally achievable.” You heard the man.

DIET Peak bone mass is reached between the ages of 25 and 30, so you should capitalise on your calcium now. And milk can go a long way in helping you reach your 1,000mg RDA, whether you drink dairy or you’re vegan (you can find calcium-fortified plant milks in supermarkets now, such as Koko Dairy Free Calcium Longlife Milk Alternative, £1.50). Vitamins D (fish, orange juice) and K (think green veg) are also crucial for optimum bone health.

HEALTH TESTS Micronutrient test

A balanced diet should keep your vitamins in check, but watch out for deficiencies: brittle nails are caused by a lack of B7, and hair loss can indicate low levels of iron and zinc. Your GP will investigate obvious problems, or try a home-test kit, from £24; Thriva.co.

Biomechanical test (analyses

your movements) Your skeleton is fully mature by your mid-twenties, so this is the time to check out how your body is aligned. You may not be aware now if you’re knock-kneed or have a misaligned hip, but if these issues go unchecked, they could be causing problems by your thirties and forties. A biomechanical test costs from £185; Serenastubbs.com.