The closest thing that you will get to the fountain of youth is exercise!

As you get older, your metabolism starts to slow down, this means the longer you wait to start exercise, the harder it will be to stay fit! 

Bone density and mass will decline up to 30% by the time you reach your 50s, accompanied with muscle loss.

To combat this, and gain access to the fountain of youth; there are 4 simple steps to follow, regardless of your age:

 

  • It is recommended to start off by doing cardiorespiratory exercise.

 

A dance class, low impact aerobic exercise class, swimming, walking, anything to start training the most important muscle in the body, the heart! With this, your metabolism will skyrocket. Taking this first step will ensure you are well on your way to a healthier and fitter you.

 

Focus on mobility and flexibility!

Your second priority should be your mobility and flexibility! This allows for your body to move within its range of motion capabilities. The more mobile you are, the more capable you are of resistance training safely and efficiently. Improved flexibility allows you to feel better in general. Spending time stretching and even yoga can be an excellent addition to your routine to improve both mental and physical health. 

 

Balance and agility

As you get older, your balance begins to deteriorate. Falls and accidents become more frequent and as your bones are less dense, there is a higher chance of something breaking. Balance and agility do tie in with the next point, strength and endurance. A well thought out exercise program should include these 4 categories. Resistance training will help you feel comfortable with moving within different movement patterns and you will be more comfortable in uncomfortable positions.

 

Strength and endurance

When talking about strength and endurance, generally, it is about how your muscles control and maintain loads. Muscular strength is the amount of force you can generate against resistance. Muscular endurance is how many times you can achieve maximal voluntary contractions before fatigue and exhaustion kicks in.

A well-balanced exercise prescription is recommended when resistance training. As you train consistently, your muscle tone will improve, which leads to more calories burnt at rest (due to increased body mass, your metabolism will improve).

Prioritise these 4 steps and you will be on the way to improve your health and fitness! Age is just a number, it is never too late to start (don’t let anyone tell you otherwise!).

Yours in good health,

Coach Allan