When it comes to exercise, is it time we started thinking about the long game? Habits forged now could benefit us in years to come, PT Hannah Verdier explains
Having a regular fitness routine isn’t just about the rewards we see now. It’s one of the building blocks that can set us up to be healthy and independent 30 years, or more, from now. Building strength, stamina and muscle – as well as improving our balance – are all vital, and keeping active is one of the best things we can do to reduce our risk of type two diabetes*, protect joints and spine health, prevent osteoarthritis** and reduce our chance of falls later on in life. Think of it as investing in a wellness pension^.
I’m someone who, when I was younger, used my overpriced gym membership to lurk half-heartedly at the back of ‘legs, bums and tums’ class – I had no motivation to exercise. But when I hit 40 and found myself in a fog of postnatal anxiety, looking after a newborn and a three-year-old, something changed. I wandered into my local park and saw an instructor teaching a post-natal fitness class and plucked up the courage to join – in a bid to help my mental, as well as my physical, health. Six weeks later, I’d become a regular and decided to invest in my first pair of Lycra leggings. A decade on, exercising three times a week is now a non-negotiable – for building strength as well as beating my menopausal grumps! After noticing how much better life was with regular movement – for me, this was no more ‘stuck’ feeling, fewer down days and the giddy feeling I love when I leave the gym – I wanted to help other people who, like me, hated PE at school. At 48, I qualified as a personal trainer with a mission to boost my clients’ mood – my business is called Happy Hour and I use music as motivation.
I remind my clients it’s never too late to start, though I also acknowledge I would find movement easier, now at 51, if hadn’t dodged workouts in my twenties and thirties. Fitness trainer, Rosaria Barreto, who runs Mature Movers exercise classes, says she sees more confidence and ability in people who’ve been exercising all their lives. ‘There’s a massive difference in their posture, resilience and ability to get up from the floor and stand up, which doesn’t seem important when we’re younger but becomes vital in later life,’ she says.
We all know we should be exercising regularly, but actually finding the motivation to do it is another thing. PT, Harry Snell, suggests removing short-term goals that focus on weight loss or aesthetics and finding a sustainable reason to build a routine: ‘Sit down and write a list of what you want to be doing in the next 30 or 40 years. How do you want to live your life?’ he says. ‘Personally, I still want to be able to hike up a mountain. Having this clear picture is so much more effective than the ebbing and flowing motivation that comes from something like feeling bad about your body.’
Build a good a routine
Experimenting with different forms of movement can be a joy – and our thirties is the time to start building strength. ‘We can start to experience sarcopenia, which is a progressive loss of muscle and strength, as early as our 30s***,’ says Harry. ‘This results in less stability in terms of both strength and balance. Falls are the most common cause of serious injury in the over-75s†, which is entirely preventable.
‘The more years you have behind you of building muscle, the better. It doesn’t mean you look muscular, but the body has strength and is used to that kind of training. Start with the easiest possible thing until you start to enjoy it. Try a simple routine with bodyweight and objects you have around the house, such as bottles filled with water.’ Remember that energy levels fluctuate with the menstrual cycle – and during pregnancy – so tailor any routine accordingly. If you’re pregnant and already exercise regularly, continuing at the same intensity during pregnancy should be fine. But if you’re just starting an exercise regime, always check with your GP first. At this stage exercise doesn’t need to be strenuous to be beneficial**. I took up Kundalini yoga during pregnancy and not only did it make me very happy, it was a game changer for breathing through labour contractions.
The thought of living independently for the next 40 years should be enough to motivate people
Maintain your fitness
If you’re already a regular mover in your forties, good for you. If not, now’s a good time to start.
Kate Rowe-Ham, founder of the Owning Your Menopause app and author of the book of the same name, says: ‘The thought of living independently for the next 40 years should be enough to motivate people. My top tip is remember you can start at any point, regardless of fitness, size or strength. Don’t be afraid, and don’t compare yourself to others.’
Functional training – movements from daily life, such as bending, lifting and twisting – is at the top of Kate’s list: ‘I want to be able to reach up for my coffee on the high shelf when I’m older,’ she says.
PT and ‘smasher of midlife mediocrity’, Emma McElhinney (who runs Team Eat Move Win), recommends functional movements such as squats and deadlifts, which don’t only happen in the gym. Lifting a child totally counts – when they’re lying on the floor mid-tantrum, that’s nature’s invitation to do a deadlift. Do it safely by engaging your core (imagine someone’s about to tickle you in the stomach and brace your abs), maintain a strong spine by keeping your chest up and go for a smooth, rather than jerky, move.
‘My functional training is lifting a sack of dog food and I always engage my core,’ says Emma. ‘Some women worry about becoming too muscular, but I’d counter that around 80% of people who’ve never lifted a weight before find they absolutely love it. There are so many endorphins to make you feel good and proving you can do it boosts self-esteem.’
Make time for exercise
A busy job, driving children around, dating or maintaining a relationship and keeping an eye on ageing parents: to-do-lists can swell in our fifties. Add in perimenopause and menopause and it’s no surprise if regular exercise gets sacrificed.
But, as Andrew Telfer, head coach at WildStrong, points out: ‘Women in their fifties and sixties who exercise regularly and walk at least 6,000 steps daily have lower risks of heart disease and diabetes***.’
Oestrogen is lower during these ages, and essential for healthy bones and density (which begin to decline from age 35**), and it’s post-menopausal women who are at the greatest risk of osteoporosis††. So, weight-bearing exercise, such as dancing, hiking or tennis, combined with weights, resistance or bodyweight exercises is essential.
And if you’re experiencing mood swings, anxiety and irritability as a result of hormonal fluctuation, I’ve learned that exercise can help support mental wellbeing – boxing, anyone? Kate promotes the benefits of exercise for mental health and everyday stress relief, but it can also help with physical menopause symptoms. ‘There has been a study showing that lifting weights can help to relieve hot flushes††† (though vigorous exercise can also trigger them!) and it can alleviate other symptoms such as joint aches and pain, as well as anxiety.
One of the symptoms that people often talk about are feelings of loneliness; the power of finding a group of other people who can offer some camaraderie and support can be so beneficial.’
Happier, fitter and better equipped to live independently for longer: exercise can do so much for us. But, Kate advises: ‘There’s a lot of information and advice out there, so don’t put any unrealistic expectations on yourself. When you start to move, it really does become habit and you feel that shift. Start small, don’t be afraid and don’t think you have to do everything perfectly.’
Start small, don’t be afraid and don’t think you have to do everything perfectly
Hannah's helpers
Thinking of trying some home workouts? These pieces of equipment may help you get started… and don’t forget to check out our best home workouts for more ideas and inspiration.
