Healthy Ageing: It’s Never Too Late To Change Your Life For The Better
As you age, it’s easy to get caught in the thinking of trap of ‘It’s too late for me’ and that it's not worth making any changes to your lifestyle to improve your health and wellbeing. But I’m here to tell you that nothing could be further from the truth. Healthy ageing is not an oxymoron. With the right exercise routine, proper nutrition, and a positive mindset, you can drastically slow down the ageing process and maintain a high quality of life. You have the power to transform your health at any age.
Don't Believe This Myth About Ageing
One of the biggest misconceptions out there is that physical decline is inevitable as you get older. Yes, bodies do change with age, but that doesn’t mean you’re powerless. Far from it! In fact, the biggest threat to your health as you age isn’t time—it’s inactivity. The real danger is succumbing to a sedentary lifestyle, where you stop moving and allow your body to weaken.
The Armchair Effect - The Nemesis of Healthy Ageing
If you watch my YouTube videos you’ll know that one thing I say often is that the biggest killer of the over 50s is the armchair. The more time you spend sitting, the faster your body will deteriorate. If you sit for hours at a desk, watching Netflix boxsets or scrolling online… what do you notice in your body?
After awhile there’s an ache or discomfort…. that’s your body telling you it’s time to move. Then you get up and move, but you feel stiff and it takes a while to move freely again.
That’s because the lubrication in the joints, the synovial fluid, thickens when you sit around and are inactive. This makes you feel stiff until it thins out again and recirculates in response to movement.
The antidote is to move regularly throughout the day. Be conscious of how much time you are sitting around. Yes some days we can’t help it, like when travelling or at work. But make an effort to get up and stretch or move your joints in the sockets to get that fluid moving. Some neck rolls, shoulder shrugs, arm stretches and even a seated figure four at the desk can help a lot.
Strength Training: The Key to Healthy Ageing in the Body
Another common myth is that you can’t build muscle or gain strength as you age. Again untrue. While it might take more effort, resistance training is incredibly effective for maintaining and even increasing muscle strength, which is crucial for joint health. It’s also important to eat sufficient protein to help build your muscles. There is plenty of evidence on social media of women in their 50s, 60s and 70s with pretty amazing muscle tone. With the right training and nutrition you can have a fit and strong body over 50. The key is to do resistance training with a progressive load. This is also beneficial for building bone density too, especially important for women who are susceptible to osteoporosis due to the menopause transition.
Supporting Your Joints
Strong muscles act as a support system for your joints. If you experience knee pain, strengthening the muscles around your knee—such as your quadriceps, hamstrings, glutes, and abductors—can help alleviate that pain. By incorporating resistance training into your routine, you’re not just building strength; you’re also protecting your joints and enhancing your mobility.
You may find it painful to do lunges or squats but you can start with simple exercises that develop these key muscles. As they strengthen and support the knees, you can add lunges and squats. I am a prime example of this. A few years ago, lunges absolutely killed my knees! But now, I am even able to do front lunges again. Don’t believe that getting older is a constant decline, because it’s not. Healthy ageing is entirely possible.
Try this joint friendly video on my YouTube channel to help strengthen the muscles around the knee
Mental and Cognitive Healthy Ageing: You’re Never Too Old to Learn
There’s also a misconception that cognitive decline is inevitable as we age. While it’s true that our brains change over time, it’s not a foregone conclusion that cognitive decline is unavoidable. Engaging in activities that challenge the brain—like learning a new language, solving puzzles, or staying socially active—can maintain and even improve cognitive function. Also feeding the brain with foods high in omega 3s and antioxidants can help.
Neuroplasticity
Neuroplasticity, the brain’s ability to reorganise itself by forming new neural connections, extends into older age. This means that your brain can continue to grow and adapt, no matter how old you are. So, keep your mind active, stay curious, and never stop learning. Feed your brain with stimulating material. I often say treat your mind like a palace and be careful what you let inside. This is particularly important with news and the negative side of social media. If I don't scroll on Instagram for a few days I'm pretty sure there is nothing I've missed out on!
Breaking Habits and Forming New Ones
Another myth is that it’s too late to change long-standing habits. Whether it’s smoking, poor diet choices, or a lack of exercise, it’s easy to think that these habits are too ingrained to change. But there are ways that you can change these ingrained behaviours that hinder healthy ageing.
One effective strategy for creating new habits is called habit stacking. This involves pairing a new habit with an existing one. For example, if you want to start meditating in the morning, you might do it right after brushing your teeth. Over time, the new habit becomes as ingrained as the old one.
The Ripple Effect of Positive Health Changes
When you make positive changes to your health, the benefits ripple out into every area of your life. Here’s how:
Enhanced Physical Capabilities: Improved health means more energy and strength to engage in daily activities, making life more enjoyable.
Better Mental Health: Physical activity releases feel-good hormones, improving your mood and cognitive function.
Increased Energy Levels: A healthy diet, regular exercise, and adequate sleep can significantly boost your energy, making it easier to manage daily tasks and enjoy social activities.
Improved Relationships: When you’re healthy, you’re more likely to have positive, meaningful interactions with others. You’re not dependent on others for help, which enhances your relationships.
Longevity and Quality of Life: Taking care of your health now can increase your longevity and ensure that you maintain a high quality of life well into your later years. This is the true measure of healthy ageing.
Ageing as a Gift: Adjusting Your Mindset
Finally, it’s important to change how we think about ageing. Ageing is not something to fear; it’s something to embrace. Not everyone gets the privilege of growing older, so let’s appreciate the journey. Every day is a gift, and with the right mindset, you can continue to thrive at any age.
Society often pressures us to maintain a youthful appearance, but remember that you are so much more than how you look. When you look in the mirror, see yourself as a whole person with unique qualities, experiences, and strengths. Embrace the wisdom and life experience that come with age.
Take Action: Start Your New Beginning Today
It’s never too late to start making positive changes in your life. Here are some areas to focus on:
Movement: Aim for 5000 to 8000 steps a day, and build up to 10,000. This gives you a tangible way to measure how much you’re moving. Or find a form of exercise you enjoy, like yoga, swimming, or cycling.
Nutrition: Focus on whole foods and reduce your intake of processed foods and sugar, which are inflammatory to the joints.
Sleep: Prioritise sleep as it’s crucial for your body’s repair and regeneration processes.
Relaxation: Make time for proper relaxation to keep your nervous system balanced and reduce stress. When you’re stressed, you’re tense. And tension is held in our muscles and joints. This is an often overlooked contributor to joint pain and stiffness.
If you're feeling stressed then you can grab my 7 Day Nervous System Rest here.
This digital mini course will:
Give you a 7 day programme to reset your nervous system
Identify the sources of stress in your life
Provide practical ways to reduce and manage stress
Give you a toolbox that you can dip into whenever you need it
Use code FREEDOM for 25% off!
Final Thoughts on Healthy Ageing
Ageing is a journey, not a destination. Embrace each new day with a positive mindset and the belief that you can make meaningful changes at any age. Let’s continue this journey together, with strong, healthy joints and a vibrant, active life.
Next Steps
I invite you to follow me on YouTube for tons of mobility and strengthening classes for women over 50.
And the fact that you've read this far means you are ready to transform that joint pain and embrace pain-free movement. Click Here to register your early interest here for my holistic 6 week joint health programme. Watch your body and life transform. With the right support, you can truly live with freedom in the body and freedom in your life.
