"A balanced diet gives you all the nutrients you need for overall health," says Hobson. I have a sweet tooth and live on convenience meals (+2 years) I try to eat well but sometimes reach for junk food when I’m stressed or busy (+1 year).Balanced, mostly based around fruit and vegetables, with some oily fish, small amounts of meat and very little sugar (-2 years).Which of these best describes your diet most days? You don't have to take on a huge challenge to make this change, or even join a gym, just starting off with one of the best resistance band workouts, using your body weight, a kettlebell or one of the best dumbells is a good place to start. Doing targeted strength-building exercises regularly can help counteract this as it puts muscle and bone under enough pressure to force muscle fibers to grow. The arrival of menopause causes a gradual loss of bone density and muscle mass, which can lead to dangerous conditions like osteoporosis. It's estimated that a worrying 40% of those aged 40 to 60 years old currently do fewer than 10 minutes of brisk walking each month though.Įmbarking on a new journey into fitness for women over 50 is particularly important. When it comes to how much exercise to do per week, the recommended is 150 minutes a week. I don’t do much formal exercise but try to walk as much as I can and fit in a bit of yoga or Pilates for beginners sometimes (no change)Įxercise works the heart and lungs, helps control your weight, reduces stress and boosts endorphins for an instant mood lift.I do at least 150 minutes of aerobic exercise each week, and some strength training (-2 years).It can also be helpful to calculate your metabolic age to see how efficiently you're burning calories and get into a calorie deficit to lose weight if need be. “This means you need fewer calories than you did in your twenties and thirties.” It is why resistance training, which keeps muscle mass up, is crucial for women as they get older. "You lose muscle mass with age, so your metabolic rate can slow,” says nutritionist Rob Hobson (opens in new tab). Getting to a healthy weight is one of the best things you can do to protect your health, but it can get harder to stay slim once you hit your 40s, due to hormonal changes as you start to experience symptoms of perimenopause and menopause. I’m slim and in the right weight range for my height (-2 years)Įxcess weight is linked to an increased risk of age-related diseases, like type 2 diabetes, high blood pressure, and arthritis.I’m a little overweight-I’d like to lose half a stone (+1 year).I’m overweight and need to lose a stone or more (+2 years).Start with your actual age, then answer the following eight key questions-adding or subtracting years depending on your answers. Use our biological age calculator to work out how well your body is aging, and if your lifestyle needs a healthy overhaul. (Image credit: Getty Images) The biological age calculator Limiting alcohol and caffeine will be beneficial too." "Vitamins, minerals and phytochemicals from fresh vegetables as the main ingredient of meals, and plenty of water-800-1000ml of water per kg of body weight is a good guide. "Diet also plays a part, so an understanding of healthy and unhealthy foods is vital," explains Lerwill.
"This includes all facets of exercise, like following a strength training program that’s routinely changed every few months, cardiovascular training such as running to maintain a strong heart, and holistic training like stretching, yoga, and mobility along with mediation and relaxation to lower stress," says physical training instructor Sean Lerwill (opens in new tab). Indeed, keeping levels of the stress hormone cortisol to a minimum through yoga for beginners will also help ward off premature aging, according to research (opens in new tab). Your biological age is influenced by your lifestyle, including your fitness levels and nutrition, so lowering it will require improving all aspects of your health. (Image credit: Getty Images) What affects our biological age?
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