How To Be Fit At Any Age

Know your version of healthy. When I was 14, I was diagnosed with a squamous cell carcinoma in my tongue and was faced with the very real possibility that I might not make it. I was lucky to only go through surgery a few times, but it was enough to scare the wits out of me. It’s a dark cloud that always follows me, as the chances that I develop cancer again are high. So my version of ‘healthy’ may be very different to yours. Mental, physical and social wellbeing are all listed by the World Health Organisation as markers to be considered. For me, being healthy is prioritising different elements of your wellbeing so that other parts don’t fail.

Be flexible with your training. I used to box and kickbox competitively but now prioritise my energy levels for work and family. Between the ages of 20 and 30, little changes physiologically – there may be some fluctuations in maximum heart rate, oxygen uptake and neural-endocrine function but the biggest change is responsibility. As we age, we take on more time-consuming roles at work or home, or both. Be conscious of your energy levels when training. If you’re stressed at home and work, don’t go so hard in the gym. Training for your wellbeing, taking into consideration your energy levels, will carry you well in your 80s, rather than beasting yourself to get back to where you were in your 20s. Be kind to yourself – it’s easy to beat yourself up about what you used to be like. Accept your priorities have changed.

Listen to your body. There are many athletes that perform at their best in their 30s, especially when it comes to strength sports. At the same time, listen to what your body is telling you. I’m all up for pushing yourself but there are no medals to be won here. Just keep the ball rolling and accept that sometimes less is more.

Don’t sacrifice sleep for fitness. We all know that person who can burn the candle at both ends but drop the comparison game. Get to bed earlier if you have an early start or consider training later in the day. Having two small children, a good night’s sleep can be like Willy Wonka’s golden ticket.

Keep things varied. I advocate a varied approach for complete fitness. I teach virtual strength and mobility sessions throughout the week but also include a couple of runs with the dog when I can as well as separate strength sessions, intervals and mobility. I’d love to get back into boxing this year – I miss the environment as well as the exercise.

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Stick with it. I used to be able to take a week off from the gym and bounce straight back. Now, if I have a week off, I feel like I’ve jumped back in time four weeks. From the age of 40, the body produces less testosterone and growth hormone, meaning you’ll have to work harder to maintain your goals and start a little slower than you used to. This doesn’t mean you won’t see results – you’ll just need to be savvy about what you’re doing.

Be smart with your workouts. Even if you’ve always been a gym bunny, that doesn’t make you immune to the effects of ageing. My dad was Mr Wales and second in the world in bodybuilding eight years ago, as well as being a 4th dan black belt in karate. My stepfather used to be a four-time world kickboxing champion and my mum, the real terminator of the piece, was a bodybuilder, brown belt karate, and to this day teaches aerobics at the age of 61. As I hit 40, I’ve realised I need to work extra hard to maintain strength and muscle, and being savvy with your workouts is the secret. Keep things short and sweet – four to five exercises per body part, with 10-15 reps of each and you’re done. Lift heavy at least twice a week but know when enough is enough. If you can feel your technique is faltering, walk away and live to fight another day.

Don’t forget about cardio. Lifting weights is crucial, but don’t discount cardio, which will keep your heart healthy. I keep my lungs and heart strong by hitting a TRX Training Club sweat session or 30 minutes of classic cardio at the end of every session. TRX is a great way to stay in shape. Where traditional training works one muscle at a time, TRX works multiple muscles and joints simultaneously as it relies on your own bodyweight and gravity for power. In short, it’s a killer workout.

Mobility is key. I can physically feel my muscles, tendons and ligaments are a little less elastic these days, making a decent warm-up and cool-down essential.

Think about what’s on your plate. When I was in my 20s, I didn’t give much thought to the nutrition element of fitness, but I realise now it’s half the job. If you want to improve, recover, heal and sleep well, you need to be eating the right foods in the right amounts. In your 40s, these are significant factors for maintaining quality muscle and heart health. I rely mostly on food for nutrients but keep this topped up with supplements – B12, vitamin C, zinc, vitamin D and omegas are daily staples.

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