How to eat well and get the right exercise at any age

We all like the idea of getting a little fitter and boosting those feel-good endorphins – and that is a good thing. But without a realistic plan and a healthy dose of motivation, good intentions can easily fall by the wayside.

While it’s never too late to put your health first, there isn’t a one-size-fits-all regime to whip us into shape quicker than you can say ‘burpee’. Depending on our age and our hormonal stage, our bodies have a different set of requirements in order to stay fit, healthy and injury-free, but with our expert-led guide, you can reach your goals whatever your date of birth…

Exercise in your 20s

With the benefits of youth on your side, your body is at peak condition thanks to the combination of oestrogen, progesterone, testosterone, the human growth hormone, and thyroid hormone working together to keep you in tip-top baby-making shape. As an added bonus, they improve your body’s muscle-building power making this the time to lay the foundations for fit and healthy years to come and call on that muscle memory later on in life. With bags of energy and so many life distractions, finding an exercise regime that’s both engaging and enjoyable is vital to keep motivation high.

“This is a crucial decade to influence our bone mass for the future,” says personal trainer Christina Howells (www.thatgirllondon.com). “Weight-bearing exercise such as resistance, bodyweight training, and impact exercises or sports such as netball, tennis, running or walking all contribute to reaching and maintaining peak bone mass. It’s important to be aware of calcium and vitamin D intake for building strong bones, too. Both progesterone and oestrogen are at their lowest during menstruation which can make us feel more tired, therefore a lower impact cardio-based exercise class or yoga may be a better option on those days. These options are also a good recovery day alternative.”

Although a faster metabolism can carry you through a decade of indulgence, this is
a time to plan ahead. “Whether you’re thinking about starting a family or not, these are considered your peak fertility years,” says Helen Ford, nutritional therapist at Wild Nutrition (www.wildnutrition.com). “The most important thing you can do to protect this for when you’re ready is to eat a healthy diet and take vitamin supplements such as zinc, folic acid, selenium, beta-carotene, vitamin E and other nutrients like manganese and the B vitamins.”

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Exercise in your 30s

After the big 3-0, you may start to notice energy slumps, lower motivation and everything feeling a little more difficult. Now is the time to switch up your workouts, push your boundaries and keep your body guessing. In your 30s, the body’s production of the hormone dehydroepiandrosterone (known as DHEA), which is produced in the adrenal gland, naturally starts tapering off, making recovery more of a priority. “Exercise is the preventive medicine and now is the time to start carving out some healthy habits,” Christina says.

“We will start losing muscle tone in this decade, which means a slower metabolism. Push your muscular strength through resistance and weight classes – try using resistance bands, reformer Pilates or bodyweight workouts to create a strong physique. As we won’t bounce back as quickly as we did in our 20s, incorporating pelvic floor moves plays a big part in strengthening the bladder (especially if you’ve had a baby). Mobility exercises (such as down dog, cat pose and the plank) either pre-exercise or as a routine on its own will really help your posture, especially if you sit for prolonged periods of time.”

Although we may now be well-versed in handling our hormones, changing contraceptive methods or pregnancy can have a huge impact on our health. “You may find that you’re getting more PMS symptoms now due to dropping oestrogen levels, therefore balancing your hormones is vital,” Helen explains.

“This means cutting right down on refined sugar and refined carbohydrates and cutting down on, or even eliminating, alcohol. Eating six small meals a day (including three healthy snacks, such as a handful of nuts), always with a little protein, can really help to keep your energy levels stable and assist with exercise recovery. The herbal combination of agnus castus, black cohosh and skullcap has also been known to balance hormones and ease symptoms of PMS.”

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Exercise in your 40s

Juggling family life, a demanding career and an endless to-do list – you’re likely to be firing from all cylinders, therefore nourishing your body and carving out a little guilt-free ‘me’ time is all-the-more important. A great way to keep motivation up is by working out with friends or making simple changes like taking your morning catch-up meeting on foot with colleagues. “Boosting energy levels and feeling our best is the main objective right now,” Christina says. “We’re naturally losing 5 percent muscle mass every decade but incorporating cardio, such as biking, walking, running or interval training, three times a week can preserve lean muscle mass, work your heart and burn some calories.”

Adequate rest is now every bit as important as sweating it out

With more activity comes lots of recovery time as adequate rest is now every bit as important as sweating it out. As the human growth hormone is released when we sleep, getting good quality shut-eye will help cell repair and refresh your immune system. Along with drinking plenty of water to flush toxins, reduce inflammation and lubricate joints, Christina suggests going back to basics. “Exercise increases cortisol [the stress hormone] which affects our adrenals and metabolism more as we get older, so the key is quality exercising over quantity and keeping workouts short. Eradicate the chance of injury by paying more attention to your form and working to improve your technique,” she says. 

The next tool in your recovery kit is refuelling your resources with a diet high
in anti-inflammatories such as blueberries, cherries and turmeric, and sleep-inducing snacks. “Boost your calcium and magnesium intake by eating more green leafy vegetables, whole grains, nuts and seeds during the day,” Helen says. As 56 percent of perimenopausal (when your egg gradually ceases to produce oestrogen) women sleep less than seven hours a night, Helen also suggests a herbal sleep aid with valerian, which, along with passion flower and hops, is known for its calming qualities.

Phytoestrogens (hormone-like substances that can help balance fluctuating hormones) are your best friends now and are present in foods like soya, legumes and flaxseeds.

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Exercise in your 50s and beyond

An inevitable change is afoot in the form of the menopause and this can bring a multitude of emotions and physical side effects with it. But the good news is that you can regain control with a little forward planning. “We need to make sure we’re moving enough,” Christina explains. “During menopause, the decline of oestrogen directly affects bone density, but just like your heart, your bones will stay strong if you give them work to do. Try to include lots of resistance training using your body weight or gym-based machines.

Walking, running, skipping, high knees and star jumps are also great for your bones, and the feel-good endorphins released will help reduce low mood, improve self-confidence and keep us mentally sharp.”

While declining oestrogen can result in sleep disturbances, lower energy, muscle and joint aches, this is not the time to retire your trainers. “Listen to your body – if you train one day, make the next day a rest or recovery day opting for restorative yin yoga or a mindful walk in the park,” Christina says. “This is a time to be consistent but not push beyond your limits.” As you move into your sixth decade and beyond, there is more focus on balance and core strength, as well as general movement, so swap high impact exercises for aerobics, yoga, swimming or walks alongside bodyweight movements.

Recovery now takes centre stage and nourishing your body can be the difference between feeling good and feeling better than ever. “Keep cholesterol and blood pressure in check by limiting alcohol consumption to no more than 10 units a week. Up your calcium intake through sesame seeds, beans and dried fruit to stave off osteoporosis and equip you with lots of bone-building nutrients,” she says. “Stock your pantry with a rainbow diet rich in brightly coloured fruit and veg, with phytoestrogens including natural forms of soya and tamari, pulses and flaxseed.”

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The right food for you

Getting your exercise routine is just the beginning, find out what you should be eating according to your age to stay healthier for longer.