Ageing Stronger: Tips on Embracing a Health & Fitness Journey for Older Women
As we age, our bodies undergo numerous changes, many of which can impact our overall health and fitness. For older women, maintaining a healthy lifestyle becomes increasingly important. Andy Moore from Nutritional Performance Labs (NPL), a South African sports nutrition brand, explores the journey of health and fitness for older women, emphasising the significance of muscle retention, the power of small changes, and the balance of diet, exercise, and supplements.
Muscle mass naturally decreases with age, starting as early as 30, this decline can lead to reduced mobility and a higher risk of injury when you are older. Strength training is essential in combating this muscle loss and by incorporating strength training exercises, such as squats, lunges, and dumbbell rows, can help build and maintain muscle mass. These exercises not only enhance strength but also improve bone density and overall functional ability.
Suggested Strength Training Exercises:
Don’t fall into the trap of believing that you need a complicated gym routine to maintain a range of movement and a healthy muscle mass, it’s a lot simpler than you think – try these simple moves at home:
- Squats: Enhance lower body strength and improve balance.
- Lunges: Target multiple muscle groups, including the quads, hamstrings, and glutes.
- Dumbbell Rows: Strengthen the back muscles and improve posture.
- Planks: Build core strength and stability.
- Chest Press: Improve upper body strength and support functional movements.
It’s never too late to start
Regardless of age, it’s never too late to begin a fitness journey. Even small changes can make a significant difference. Activities like walking and Pilates offer low-intensity workout options that are gentle on the joints while still providing substantial health benefits. These exercises can improve flexibility, strength, and cardiovascular health, making them ideal for older women.
Nourishing your body with the right foods
Maintaining a healthy weight while ensuring your body is properly nourished requires an understanding of the right foods to eat. A balanced diet rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains, is crucial. These foods provide essential nutrients that support muscle maintenance, energy levels, and overall health.
Sustainable lifestyle choices
A sustainable lifestyle is key to long-term health. This means finding a balance and practicing moderation. Enjoyment should not be denied; rather, it should be integrated into a balanced approach to eating and living. Making small, manageable changes, such as incorporating more whole foods into your diet, or substituting white bread, rice and pasta for wholewheat, can lead to significant health benefits over time.
Combining foods in a healthy way
Combining foods effectively is another important aspect of a healthy diet. Pairing proteins with fibre-rich vegetables, for example, can enhance nutrient absorption and keep you feeling fuller for longer. Here are some tips for healthy food combinations:
- Protein and Fibre: Pairing chicken with a side of steamed broccoli
- Healthy Fats and Carbs: Combining avocado with wholegrain toast, this combination will support stable blood sugars
- Vitamins and Minerals: Mixing spinach with citrus fruits to boost iron absorption
Build a balanced plate
Building a balanced plate is a simple yet effective way to ensure you’re getting the right mix of macro- and micronutrients with each meal. Start by making vegetables the star of your plate, aiming for one to two handfuls of a variety of veggies to pack in essential vitamins, minerals, and fibre. Next, include a portion of healthy fats about the size of your thumb, which will provide energy and support cell function. For protein, use the size of your open palm as a guide, ensuring you’re getting enough to maintain muscle mass and repair tissues. Finally, round out your meal with a portion of carbohydrates the size of your open hand, including your fingers, to fuel your body and keep your energy levels steady. By following these simple portion guidelines, you can create a nutritious and balanced plate every time you eat.
The Holy Trinity: Diet, Exercise, and Supplements
The combination of a balanced diet, regular exercise, and appropriate supplements forms the holy trinity of a successful health and fitness strategy. To promote healthy bones and joints, vitamin D, calcium and magnesium are great supplements to use on a daily basis. A higher protein intake has been found to reduce the rate of sarcopenia in adults. Protein can be consumed through your diet as well as through supplements. The NPL range consists of high protein supplements, from Platinum Whey and Platinum Whey Plus to Diet Pro meal replacement and our tasty protein bars, to help you reach your protein goals conveniently. However, they should complement, not replace, a nutritious diet and regular physical activity.
Keep it simple: Achieving a healthy older you
A healthy, vibrant life as an older woman is not only achievable but also sustainable with the right approach. Keep it simple by focusing on small, consistent changes. Incorporate strength training, enjoy low-intensity workouts, eat a balanced diet, and consider supplements to support your health. Remember, it’s about progress, not perfection.
Embarking on a health and fitness journey as an older woman is a powerful step towards a fulfilling and active life. By understanding the importance of muscle retention, making small changes, and embracing a balanced approach to diet, exercise, and supplements, you can achieve a healthy, vibrant future. Let the stories of Misha and Juanita inspire you to start your journey today – because it’s never too late to prioritise your health.
About the author:
Andy Moore, Research & Development and Quality Control Manager at NPL. Moore holds an MSc in Dietetics and is currently spearheading new product development for FMCG and pharmaceutical brands within the NPL group, including CAMs, sports supplements, and vitamins. Passionate about wellness and nutrition, Andy’s extensive experience in R&D, and formulation development drives her commitment to improving consumer health and wellbeing.