Your 50S THE OWN DECADE YOUR AGE TO…

According to research from Women’s Health, your sixth decade is likely to bring with it a confidence spike. Use it to stand taller, think faster and become stronger than ever – in body and mind.

YOUR NEW FITNESS RULES …from personal trainer and nutrition coach 1 Kirk Mcfarland. Play it safe to start

If you’re fairly new to the game, Mcfarland suggests doing basic moves that are unlikely to lead to injuries, such as the plank and bird dog, and rotator cuff exercises such as the reverse fly doorway stretch. For metabolic conditioning, 2 he favours rowing. Switch it up

Taking it easy isn’t imperative: you can work out six days a week if you do it wisely. Alternate between days of fast-paced strength training (using light weights or bodyweight moves) and interval-style cardio on a treadmill or rower. You’ll stimulate muscle growth one day and ramp up your heart rate the next. 3 Listen to your body

There will be days when you feel burned out or sore. But train through the pain and you’ll be at greater risk of injury. Don’t feel up to a full session? Go for a brisk walk instead. This will increase your overall calorie expenditure and improve blood flow to your muscles without wearing you out completely. Nutrient to know: potassium ‘Your risk of hypertension (high blood pressure) increases every year,’ says nutrition consultant Dr Mike Roussell. But cutting back on crisps isn’t the only way to offset your risk. ‘Potassium balances sodium in your diet and supports healthy blood pressure,’ he says. Greens that contain potassium also tend to be rich in fibre, which helps with blood-sugar control. A word of caution: potassium supplements can put you at risk of overdosing, leading to heart issues – the NHS recommends taking no more than 3,700mg a day. Instead, get your fix from whole foods by upping your intake of apricots, artichokes, beetroot, Brussels sprouts and potatoes. THE CHECK-UP

It’s no coincidence that osteoporosis affects one in two post-menopausal women. Plummeting oestrogen (a hormone that protects bones) reduces bone density, which can lead to the condition, symptoms of which include back pain. ‘By keeping oestrogen levels up, HRT can help ward off osteoporosis,’ says Dr Louise Newson. ‘Everyone should take a vitamin D supplement and consume enough calcium in their diet; both have been linked to better bone health. Plus, weight-bearing exercise helps improve bone density.’

How to hit reset at 50

It’s not easy to maintain the sculpted limbs of your 20s in middle age – but striving for high energy levels, solid cardio fitness and impeccable health metrics are wholly achievable goals. They’re worthy ones, too: after menopause, a woman’s risk of having a heart attack increases steadily, with your 70s being prime time for a cardiovascular event. The same goes for type 2 diabetes. So taking control of your health now could save your life in the decades to come. Muscle mass may be harder to maintain now, but stamina is one of the last things to wane. Focus on what you can do, not what you can’t, and you’ll be surprised how far you can push yourself.

Future-proof your face

Fiftysomething skin can become dry and dull, says Dr Zeichner, since it loses hydration and takes longer to purge dead cells. Using hydrating creams will help, as well as exfoliators such as

‘Hydroxy acid dissolves the connections between your skin cells, so they can be shed more easily,’ says Dr Zeichner. Use a soothing cleanser, such as

and an SPF50 sunscreen is an absolute essential, too. Try