Fit at 40 gives better retirement

Unfortunately, we tend to lose strength, fitness and supplety as the years progress. It starts in our 30s and speeds up in our 40s. The loss of the hormone oestrogen and testosterone in women and men lead to a reduction in muscle mass.

A recent medical article showed that people between the ages of 40 and 60 who increase their physical activity for a few hours a week were between 43 and 60% less likely to die from cancer and heart disease over the following thirteen years compared to those who did not undertake activity.

Only 1 in 20 Britains undertake the recommended amount of physical fitness.

Being physically active is not the same as undertaking fitness. Both can give the same health benefits although undertaking “fitness” is more easily quantifiable. Any physical activity should take account of brain and body. Ideally, activity should be something that you enjoy, or tolerate at the very least. It should not cause problems with any pre-existing medical conditions.

Walking is perhaps the easiest activity to undertake but it must be at a brisk pace, quick enough to make you slightly breathless. Four miles an hour or 100 steps per minute is recommended.

VILPA

Vigorous intermittent lifestyle physical activity (VILPA) is recommended. A few one to two minute bursts of activity, such as climbing stairs, has significant health benefits. I enjoy digging in the garden!

Guidelines indicate people should undertake two and a half hours of moderate to vigorous activity a week, with two moderate to intense strength sessions as well as stretching.

High intensity interval training (HIIT) has become popular over the last few years. My take on this is that they are similar to VILPA but on a more formalised basis.

The Talk Test

The intensive activity can be gauged by the talk test. At high intensity you should only be able to say a few words, medium intensity a broken conservation, low intensity to be able to sing.

Strength training is important to reduce the inevitable muscle loss everyone experiences from the age of 30. 5% of muscle mass is lost each decade, which accelerates after the age of 60. Strength training also increases the strength of your bones.

Tennis was shown to be more beneficial than swimming, cycling and walking. Most of the bodies muscles are used as well as improving agility, balance and co-ordination. It is never too late to learn! The Lawn Tennis Association (LTA) offers beginners courses but book early to avoid the post-Wimbledon rush.

Balance is important to help protect against falls. Balancing on one leg (single leg stand) can be undertaken, increasing difficulty by closing your eyes when this has been mastered.

A diet including protein is important to repair muscle, with 20 to 35 grams of protein per meal being suggested.

Ensuring flexibility of muscles and maximising the range of movement of your joints is important as part of a fitness regime, especially if they become increasingly arthritic.

Physical activity is important to slow the natural aging process, help prevent injury and reduce the incidence of many medical problems such as heart attacks, diabetes and some cancers.