1 Pump iron
Arnie’s reprising his role as the Terminator in the upcoming Terminator Genisys – but he shouldn’t be the only mature gentlemen dusting off his dumbbells. Weight training strengthens both your muscles and your bones, helping reduce the risk of osteoporosis as you age, and you can enjoy almost exactly the same benefits of increased muscle size, strength and power training in your 40s as you can aged 18, according to a new study published in the Journal Of Strength And Conditioning Research. If it feels like a millennium since you lifted a barbell, start off with bodyweight exercises. At home or in the gym do three sets of ten reps of press-ups, dips, planks, squats and lunges, plus five reps of pull-ups (you can hang a bar over your door frame).
2 Ride a bike
Older people who cycle show fewer signs of ageing than non-cyclists. Research published in the Journal Of Physiology on the impact of exercise on the body found cycling can ‘optimise’ the ageing process, helping maintain health and wellbeing throughout life. Scientists from King’s College London analysed the physiological functions of regular cyclists aged between 55 and 79, including cardiovascular, respiratory and cognitive functions, and found few typical signs of ageing. To qualify as a ‘regular cyclist’ male volunteers had to be able to cycle 100km in under 6.5 hours – a pretty manageable pace at any age. Make a start with two 30-minute sessions a week. It’s low-impact, so it won’t risk damaging your joints like road running can, and the potential indignity of slipping into Lycra is – despite what Tour de France fanatics might say – not a prerequisite of the sport.
For more advice on staying in shape as you age read this blog from Premier Bathrooms.
3 Do mental acrobatics
Weight training and cardio will help your body stay in shape but you can also sharpen your mind by exercising your brain, according to The Franklin Institute. Using puzzles such as Sudoku, reading frequently and learning new skills can reduce the chance or delay the onset of memory loss, dementia and Alzheimer’s disease. The science is contentious on the subject of brain training: a 2008 study by Swiss psychologist Susanne Jaeggi found memory training increased intelligence and IQ, but in contrast, a 2012 study published in the journal Neuron found no advantage for intelligence for those who regularly brain-trained – although those who played video games did better in short-term memory capacity and reasoning. But while the jury is still out, no research has suggested that keeping your brain active can have detrimental effects on your memory and intelligence. The Lumosity app is a good place to start – its co-founder Michael Scanlon abandoned his neuroscience PhD at Stanford University to set up the popular brain training business. He must have been confident of its benefits.
4 Go fishing
Not literally, unless you’re an avid angler. Instead, get more sardines and oily fish in your diet for the calcium and vitamin D, which will reduce the risk of osteoporosis. Men between 51 and 70 should consume 1,000mg of calcium a day (women should aim for 1,200mg/day) while vitamin D helps you absorb the bone-strengthening mineral. Sardines tick both boxes – 100g provides around 35% of your RDA for calcium and 44% for vitamin D. If you’re not a fish fan, boost your calcium levels with Greek yogurt and sesame seeds and vitamin D reserves with cow’s milk and eggs.
5 Stay vigilant
Regular dental check-ups, eye appointments, bone mineral density tests and blood pressure screenings are all simple measures you can take to catch early signs of age taking its toll on your body. Eye tests can pick up signs of diseases such as glaucoma and cataracts, as well as health problems such as diabetes and high blood pressure. Any issues that arise can be easily remedied with changes to diet or lifestyle. An immediate fix as you get older is to brighten up: your eyes need three times as much light when you’re 60 as they do when you’re 20, according to NHS Choices, so make sure you use a good lamp for work and bedside reading. When working at a computer make sure the screen is 50-75cm away from you and the screen brightness matches the brightness of your surroundings. If it acts as a light source it’s too bright; if it looks dull and grey, it’s too dark.
