THREE WAYS TO STAY FITTER FOR LONGER
Make sure your current fitness regimen won’t cause you problems later
Many of us work hard rd to keep our bodies fit and strong, but could your workouts be wearing you down? Van Marinos, founder of the over-50s fitness business Community Moves, shares how you can keep your body at its best for the long run.
TECHNIQUE
“If we don’t learn how to move properly and effectively, we can set ourselves up for a range of issues later in life,” says Van. “Work with an exercise professional that is experienced at dealing with someone of your age, ability, and physical condition.”
For example, take the shoulder: people perform all sorts of unstable pulling and pressing movements during their workouts that could lead to rotator cuff injuries. So, by learning the correct form for any activity you do, you can reduce the risk of running into problems down the track.
In short, Van says, “Walk before you run!”
VARIETY
“A lack of variety in your training can result in imbalances throughout the body and across the energy systems,” he explains. “As we age we should be participating in exercise programs that include aspects of core stability, resistance training, aerobic conditioning, mobility, balance, and motor control.”
If you only do resistance training, you’re likely to experience muscle tightness and have a limited range of movement. Or if you only do yoga, you may have great flexibility but you mightn’t have a lot of strength or aerobic fitness.
To combat this, Van recommends creating a fitness program that involves different kinds of movement throughout the week.
“Throw balls around, move laterally, jump, skip, hop, crawl, lift, pull, push, or squat,” he says. “But most importantly do it safely, and with a smile on your face!”
CONSISTENCY
“Failing to form an exercise habit is one of the biggest mistakes I see, and it tends to get the least amount of attention,” Van notes. “To gain the life-changing effects that exercise can have on the body and mind, it has to be a regular, non-negotiable part of our lives.”
He says it can take serious discipline to begin with, especially for people who aren’t big on exercise. But by scheduling in activities you enjoy, the hardest part – habit forming – will be over before you know it. Van adds that if you stick to exercising at least three times per week for a month, you’ll soon adjust.
“I’ve seen too many people treat exercise like a luxury rather than a necessity, which inevitably leads to lack of commitment and lack of results,” he says. “Find something you enjoy, you can stick to, and that challenges you.”
Eating well can be overwhelming at times – what’s good for us, what’s not, how much do we need and how can we make it easier? Nutritional therapist and founder of GP Nutrition, Gabriela Peacock, makes a case for cutting out the chatter and focusing on food that makes us feel great.
KEEP IT SIMPLE
“If you’re eating well – and treating yourself, because life is too short not to indulge – your body is getting the nutrients and energy it needs and that makes us feel great,” Gabriela explains. “Eating a balanced diet means our bodies are getting a wide variety of vitamins, minerals, essential nutrients and energy to keep us going. These contribute to our physical wellbeing, and to our mental wellbeing.”
By eating nutritious foods that you actually enjoy, you’ll feel much better than by forcing yourself to eat healthy things you don’t like.
“Focus on foods that meet your nutritional needs for 80 per cent of your meals and save 20 per cent for more indulgent foods,” she advises. “I always try to incorporate lean protein, green vegies and whole grain carbs in every meal. This way I can enjoy my favourite glass of vino at dinner and know my body is still balanced.”
STOP RESTRICTING
Gabriela says that restricting yourself from foods you love, “only makes you focus on it more”. Consider this permission to have your favourite treats every now and then! “Restrictive diets and eating plans tend to provide insufficient energy and nutrients, meaning you crave
the things you're not giving your body,” she explains. “Constantly battling against your body's natural hunger cues can really impact your mood, which is why people can't stick to them for long.”
Instead, she recommends making small, sustainable tweaks to your lifestyle that will last long-term. Gabriela also suggests “reclaiming” the word ‘diet' to mean, “the foods and drinks you chose to consume, rather than what restriction you are following.”
KNOW YOURSELF
“When it comes to feeling good about your body it's important to remember that everybody is different and to embrace your uniqueness instead of comparing yourself to others,” says Gabriela. “We all need to take a step back sometimes and realise how amazing our bodies are. Stretch marks, dimples and wobbly bits are all normal and beautiful.”
She adds that carrying excess weight can be detrimental and is linked to many serious health conditions. “[However], it is perfectly normal to fluctuate when it comes to weight, and the number you see on the scales shouldn't be the be all and end all,” says Gabriela.