I'm 37, nearly 38, with 40 on the horizon, as I've got older, I've become reflective about a lot of things, including how I train and keep healthy, on a day to day basis.
These factors need to be looked at and adjusted so I can stay on top of my health and fitness, as I get older.
This is what i've been considering;
Metabolism and Body Fat
My body's metabolism seems to be slowing down and losing weight, especially around my belly is harder, as I've been getting older.
I'm considering my calorie intake more than I used to, and aiming to reduce this a little.
I do this by cutting back on snacking and implementing intermittent fasting. I am a huge fan of intermittent fasting. I follow a 16/8 fast where i fast overnight for 16 hours and I eat between the hours of 12-8pm.
I have also decided to reduce the amount I eat out at restaurants and get a takeaway.
This used to be a once a month treat, but since lockdown it first went up to once a week, to now sometimes twice a week!
This is of course, simple to rectify, but not easy, when the weekend rolls by and I really want that Pad Thai, Summer Rolls and Battered Veg that I had become so accustomed to.
I've never been a calorie counter but I do recommend using an app like 'my fitness pal' at least for a couple of days to really understand food, its macros and nutrient values a little better, it can be very helpful to support us in our decision making.
Strength Training and Exercise
I also continue to do strength training, usually 3-4 x per week, which helps to keep the metabolic rate higher. Strength training has been my trusted friend since I was at 16 or 17 and this has always kept me conditioned and will continue to work hard for me, regardless of my age.
It's a little bit harder to maintain or to gain muscle as we age as there's a tendency to lose muscle.
Fortunately, with a consistent strength training program, 3-4x per week, I am able to maintain muscle mass. There's plenty of scope to develop and maintain muscle mass as we get older. We need to find what movement we enjoy doing most, and find opportunities to regularly do it.
My friend Lisa recently tried playing squash and now that's her new 'thing'. There's a place local to her, it's a socially sport, affordable and fun, with of course, endless health benefits attached. It doesn't have to be a case of lifting weights in a grim gym.
Flexibility
As we get older our flexibility decreases. I've never been particularly flexible - or better to say that I've never been as flexible as I would like as after all, who is comparing?.. though my flexibility is actually better than it used to be.
I stretch a little before and after my strength training and practice yoga a little. This helps me to remain kind of flexibility so I can reduce the risk of injury by increasing the range of motion at my joint and keeping supple.
Most mornings, I do very short, 10-20 minutes of Yoga Salutations. You can find a video on youtube. When i'm not free-styling my mini Yoga session, I'll use 'Yoga with Adrienne' on Youtube.
As I've got older, I've understood that sometimes, less is more. In the past I would never have accepted doing 10 minutes of something was even worth it, but now I can understand the importance of the idea that something is much better than nothing.
Overall, I do my best to maintain a consistent training schedule and to review my eating practices.
Cardio
I aim to include cardio exercises in my daily routine to keep my heart and bones healthy. I do this by trying to get a minimum of 10k steps a day. This isn't too tricky to do and I'd recommend that everyone aspires for this achievable target.
In the summer, I may feel encouraged to run, but I don't particularly enjoy this and I've changed as I've got older, and I do a lot less of what I do not enjoy.
Rest
I also aim to give my body the rest it needs. Oddly, I have much more energy now than I did in my 20s, but I do have a tendency to use up all my energy in one blow and then crash, therefore I do try to be more mindful about how I am doing with my energy, and adjust my day accordingly.
Vegan / Plant Based
I continue to be Vegan /plant-based. Being Vegan is something I'm extremely proud of and would never change this, even in the case that it wasn't good for my health - though thankfully it is! Study after study show that a plant based diet is healthier for you, considering all markers. It is now a consensus that following a plant based diet, reduces your biological age. All the bodies organs, hormones and systems are improved.
Whole Foods
I tend to eat mainly whole foods and generally avoid processed foods - but I go through phases with this. Whether you are plant-based or not, a largely whole foods diet should be your pivotal nutritional foundation, something I recommend for everyone. But of course, I enjoy my Beyond Burgers and plant based sausages, plant based ice-creams and cheese - on occasion, that's absolutely fine.
Blood Tests
I like getting blood tests done 1x per year. If you have specific concerns I recommend you see your GP. The blood tests help me spot any red flags and re-motivate me to act of them. Typically I would see low vitamin D and / or low vitamin B12 coming up as needing addressing and this is usually when i've become lazy or forgetful at supplementation. This is easy to rectify and I'm soon back on it.
I like to take a good quality, Vegan; A-Z multivitamin, B12 supplement and Vitamin D supplement.
Overall, getting older does come with its increased health challenges but these can often be met - with a few practical changes, some awareness to your bodies needs and ensuring you get plenty of recovery too.
The benefits of staying fit as we get older are countless. Not only for our physical health but our mental health too. If you have not started on a fitness journey yet, I would recommend getting a move on.
Being healthy and active can help you to get so much more out of life. Whatever age you are, now is the right time, to take care of your body and mind.
Comments