Daily habits to stay fit as we age

Health and fitness expert, JJ Virgin, has provided practical tips that can be turned into daily habits to stay active and fit as you age.

GG stresses the importance of daily movement, saying: “Movement does not always mean exercising. It simply means getting up and walking specific steps that can be tracked using your phone or fitness tracker.”

She added: “A goal of 8,000 to 12,000 steps per day should be achieved. Once this habit is established, resistance training and cross-fit exercises can be added to your daily regimen. This will help increase maximum oxygen consumption (VO2) during intense exercise, which is an indicator of cardiovascular fitness.” You have".

Virgin advises making sure to eat enough protein, especially women, and recommends eating at least 30 grams of protein at each meal.

She explained: “Eating protein is a simple shift with big results, as it helps burn more fat, reduces hunger, boosts energy levels, supports muscle growth, and balances blood sugar.”

Virgin says that as we age, muscle mass begins to decrease. After the age of 30, mass decreases by approximately 3-8% every decade, so action should be taken immediately.

She added: “Bone density also tends to decrease, which increases the risk of osteoporosis. Resistance training is a key tool to age strongly and counterbalance these effects.”

You should also make sure to end your day well, by getting enough sleep.

"Lack of sleep can leave you feeling tired, foggy, irritable, and hungry," JJ explained. "You're likely to make poor food choices, neglect small details at work, and make rash decisions, too. So, get 7 to 9 hours of quality sleep every night." .