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Staying fit in your 30s, 40s and 50s

Staying fit in your 30s, 40s and 50s

We share a selection of tips on how to stay fit - regardless of your age.

Staying fit in your 30s, 40s and 50s

Get fit at any age. Your training shouldn’t stop just because you’re adding years on the clock.

There’s no secret to living a long and healthy life, but you can be just as fit in your 50s as you were in your 30s. All you need is time to exercise. Try this guide to staying fit and become your fittest, healthiest self – no matter how old you are.

Your 30s

In your thirties, changes to your lifestyle tend to be the culprit for early-onset Middle Aged Spread. We’re talking desk jobs and children, marriage and financial stress – things that ultimately lead you to give up that regular game of netball or hockey.

‘De-training’ occurs rapidly; and starting again is tough, both mentally and physically. Instead, it is recommended that you train in a more time-efficient manner to ensure you stay fit, by:

  • Planning your workout sessions beforehand, so that when you arrive at the gym you’re ready to spring into action.
  • Focusing on shorter sessions as these are rewarding and feasible – ensuring adequate rest time between sessions.
  • Try including a quick 15-20 minute spinning class into your weekly routine.

Your 40s

This decade can be a challenging time of transition for many women, and for staying fit. You may find yourself strapped because you’re caring for both aging parents and your own children. Or perhaps you’re starting to feel the symptoms of perimenopause. But this is no excuse for letting yourself go.

Long days of sitting behind your desk often result in lower back pain and restricted movement, making mobility exercises essential during your 40s:

  • Refocus on cardio workouts – not only does it support heart and lung health, it also helps you lose weight or maintain a fitter body.
  • Add weights to your training – this puts stress on bones, and supports the mineralisation that keeps them strong and healthy.
  • Consider adding a few HIIT sessions to your workout.

Your 50s

According to a study from the British Journal of Sports Medicine, thinking and memory skills are most improved for those over 50 when they incorporate both aerobic and resistance exercise of at least moderate intensity on a regular basis – findings that are particular important to take into account as we age and our cognitive abilities start to decline.

In your 50s, you’re exercising not only for staying fit, but to prevent major injuries and to keep your body and mind healthy, by:

  • Focusing on the quality (not quantity) of your training, this means performing exercises with sound form and through full range of motion.
  • Developing a strong core by doing exercises such as the yoga, the plank and reverse crunches.
  • Rather than drawing up a strict workout schedule, fit exercise into your everyday life where possible. Aim to have around 20-30 minutes of movement a day.
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