Five top age-defying wellness tips to boost your fitness routine
What’s your age? And how healthy do you feel? Did you know that it’s possible to become a strong, fit and vibrant version of yourself at any age or stage of life!
Here we share our top five age-defying wellness and fitness tips for boosting health – inside and out. Incorporate these tips into your life and fitness routine and you’ll not only start to enjoy the physical benefits but also feel happier, calmer and more socially connected.
Remember, regardless of your age or fitness level, it’s important to exercise safely and with respect for the power of rest and recovery.
1: Flexibility training to boost your vitality
Reduced flexibility with muscle stiffness and joint aches can be a sign of ageing. To combat this, commit to flexibility training which includes Yoga, Reformer Pilates and Tai Chi as well as walking. These gentler forms of exercise help you build more agile joints and extend your range of motion. Aim to be consistent with warm-up and warm-down stretches and reach for the foam roller on the floor after a workout to target tight muscles and ease the pain.
2: Strength training
As we age, it’s natural to lose muscle mass and bone density. However, strength training helps to slow the process and can make you feel more empowered. Resistance training using your own body weight is a gentle way to encourage muscle growth and protect your bone health, so get creative with workouts incorporating a mix of push-ups, pull-ups, chin-ups, squats, lunges and other floor exercises. Gradually increase the weight capacity and reps to challenge yourself further and mix up your gym routine by targeting different muscle groups.
3: The benefits of a healthy diet pre- and post-workout
Vibrant skin, a healthy heart, mental clarity and happy digestion – there are so many good reasons to enjoy a well-balanced, healthy, unprocessed diet for longevity. Find out the specific Recommended Daily Intakes for your age and weight so you can meet your daily nutrition needs, such as of protein, healthy fats and carbohydrates – the vital macronutrients your body needs to function optimally. Reach consistently for the H2O (drinking six to eight cups daily is a healthy goal!) as water helps maintain your skin’s elasticity and is a natural detoxifier.
4: Choose cardio exercises for heart health
Having a healthy heart is crucial for a healthy life, so it makes sense to prioritise cardio exercise in your fitness routine. Explore different heart-pumping aerobic options (like running, a spin class, swimming, or a pump class) to find your favourites. Ask a personal trainer to guide you in the right mix of moderate-to-high-intensity workouts that suit your capability and goals. Cardio exercise is also a winning way to boost your endorphins – the happy hormone!
5: Build your community and stay connected
Social connection keeps us healthy and vital as we age. Social wellbeing can even boost your mental health and general physical wellbeing – it’s that powerful! So having a gym community of positive, like-minded people you can chat, exercise and laugh with is a crucial part of your fitness journey. Remember to value the role you can play in supporting and motivating others, so be a cheerleader for a friend, spark up a conversation with a new gym goer, and offer a smile to brighten someone’s day!
With these fitness strategies to support you through life, you’ll be able to enjoy every day as the gift that it is!
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