Tips for Aging Well
March 2025
We all have busy lives and life can go by so quickly. Before we know it, another year has gone by. New years resolutions have been made and forgotten. Life events can come by and suddenly we are more aware that life is going quickly. But life can also be vulnerable, people can get ill or have injuries.
We can’t always change what can happen and we can’t predict the future. We all have plans or ideas of how we see our future. If we are lucky, we get to live a lovely long life. But within that we all want to age well. What we can control are actions we do on a regular basis, to maintain function/fitness and to keep us in the best version we can be.
For me, I hope I get to live a long healthy life but I also want to be able to still do the things and hobbies I love, be able to remain independent and spend time with the family. I can’t stop aging but I can try and maintain my muscle mass and flexibility and try to keep my body healthy in order to age as well as I can.
So what would my tips be with regard to aging well so that we can be the best versions of our self?
I think one of the main points would be to remain active. If you have any medical conditions or have never done any activity before, I would advise you seek advice from a medical professional or Physiotherapist before making any changes to your activity levels or starting anything new. This is to ensure you start at the right level for you and that it is safe to do so.
Remaining Active sounds simple but this can be hard, especially if we feel it means making big changes or if we aren’t sure where to start. What if you feel this means going to the gym or doing something we don’t always feel suits us, our motivation can wane. Research shows that physical activity has numerous health benefits on our cardiovascular system, joints and spine, as well as helping with stress, sleep and can also improve our quality of life.
Tips:
Any activity is good.
The main advice would be do something you enjoy doing and then you are more likely to stick with it and remain consistent.
Everybody is different, life is different, so doing something that fits in with your lifestyle will also make it easier to do and commit to.
Start with small changes. A smaller goal or habit change which you can fit in easily into your life is easier to achieve than making big goals straightaway.
Reduce sedentary time, unless you are a wheelchair user, there is some association that too much sitting can be a risk to our health. Studies have linked being inactive with being overweight, type 2 diabetes and some types of cancer. The NHS Move More Sit Less advice is an easy moto to remember (Why we should sit less - NHS).
Break up sitting. Since Covid, a lot more people are working from home. This can be positive, in that it can reduce travel time and allow more time for hobbies. But it can also mean more sitting and less breaks/movement throughout the day. Tips would be start small, set a timer and give your self time to move throughout the day.
Regular movements within the home, or walking your self to and from work and at lunch by walking around the block can all add into activity.
Ideally 150 minutes of moderate intensity exercise per week ( e.g. brisk walking, swimming or cycling) or 75 minutes of vigorous intensity ( e.g Running, Sports) per week is recommended. See link for an infographic on the recommendations Physical activity for adults and older adults
Walking is often underrated. I feel walking has so many benefits. It is free, can be done in small doses or longer walks and can fit into our lives easily. Walking outside or with a friend can also help with our mood.
Maintain Muscle mass and Strength
Sarcopenia is the reduction of muscle mass and strength. This primarily happens due to aging, but immobility, diet and exercise contribute to this. Muscle makes up 40% of the body mass. There can be progressive reduction in the size and number of muscle fibres in an age-dependent way from the age of 25 onwards (Hui tung Lo et al 2020). On average, muscle mass loss can progress at a rate of 3-8% per decade after 30. It typically presents in adults 65 years or more with signs and symptoms of low muscle strength and low physical performance e.g. falls, walking slowly, difficulty rising from a chair (Sarcopenia - Symptoms, diagnosis and treatment | BMJ Best Practice).
To maintain muscles and keep our bones strong we need to add in strength training, ideally twice a week.
The department of health/ UK Chief medical officer recommends strength training that works all major muscle groups at least two days a week for adults Physical activity for adults and older adults.
Strength training can be done through many different forms of exercise. ( e.g. Weight lifting/gym/Pilates/yoga). The best way to build muscle mass is with progressive resistance training.
Your diet also plays a role in building and maintaining muscle mass. Protein is the main component of muscle. As you age muscles can be less responsive to the protein we eat, therefore your body needs more protein to help maintain muscle mass. Ensuring you are getting enough protein in your diet is essential against the risks of sarcopenia. The NHS recommends 0.75 to 1gram of protein per Kg of body weight daily, spread out through the day. Further advice on food and diet can be found on Eat well - NHS.
Consider doing activity that will work on balance and flexibility as well as strength training (especially if you are over 65 years old). Doing this will help reduce risk of falls and frailty. However, if you have fallen or have issues with balance, then seeking advice from a medical professional/physiotherapist to give you specific advice and exercises for you would be recommended before you do anything new.
I think it is also never too late to make positive changes to your life. No matter what age, gender, ability we can all improve or become more active. Its never too late to increase muscle mass. If you feel you need more advice from our team at EM Pilates and Physiotherapy then please see our page to contact us. If you feel Pilates might be a way for you to become more flexible/active , train balance and strengthen your body, I offer Classes in Tewkesbury, Gloucestershire. Please see the Services Page for more information.
Thanks
Emma