Oti Mabuse has opened up about how his body has changed now that he’s 30 and no longer performing on Strictly Come Dancing.
“I haven’t been dancing, have I? My body has taken on a completely new shape. And you’re like, ‘Oh my gosh, what is this? Is this turning 30?!,” she says in a new interview with women’s health.
“My body has completely changed from what it seemed like, two, three years ago… My body just doesn’t burn as fast as it used to. I was going from dancing, literally running, jumping, being in shape all the time, to sitting behind a desk or [sitting down] doing interviews. So I learned that I need to make time for the physical aspects.”
What Mabuse (32) is going through is very relatable: our bodies change as we age, and it’s often harder to find the time to move.
Whatever your age, Ewan Ainsworth, assistant gym manager and PT at PureGym recommends including a mix of strength training, mobility work, and aerobic activity in your workouts.
“Training the three areas is optimal for physical and mental health. However, these may look different throughout your life. As we get older, our bodies wear out more and recovery is slower than when we’re younger, so training needs to reflect that,” he says.
“Goals and priorities also change as we get older: at 20, your main goal may be to build muscle mass, but by the time you’re 60, it could be to improve your balance and maintain independence.”
So what is the best way to exercise in each decade?
At 20…
In your 20s, personal trainer Omar Mansour of the audio fitness app With-U (withutraining.com), says: “Our bodies are very resilient and have the highest cardiovascular endurance due to our maximal cardiorespiratory activity, so we should exercise at least three times a week with a mix of workouts of all intensities.”
Mansour recommends 45- to 60-minute workouts at age 20, “Mixing cardio and strength throughout the week,” he says. “Longer strength workouts are great for building stamina, burning fat, and increasing lean muscle mass, while cardio is linked to improving overall heart health.”
According to Ainsworth, “we naturally start to lose muscle mass after the age of 30,” which is why he says, “Building as much mass as possible earlier puts our bodies in the best position as we age.”
At 30…
Monique Eastwood, celebrity trainer to Emily Blunt, Stanley Tucci and Anne Hathaway and founder of the virtual training program and fitness app Eastwood Fit (eastwoodfit.com), recommends having a little fun with exercise in your 30s.
Like when you’re 20, he says this is a good time to build muscle: “Muscle has memory, so establishing muscle memory now will help you in the future,” but otherwise, he says, “Try all kinds of exercise and learn what you like to do the most.”
Eastwood continues: “Do steady cardio (like running, swimming, and biking), HIIT, weights, and stretching exercises. Balance your workouts throughout the week so your body gets variety, but it’s also an important time to focus on good technique and form. If you keep your focus on alignment and how you’re performing a movement, you’re less likely to get injured in later years.”
When you hit your 30s, Mansour also recommends incorporating active recovery sessions into your week, “like walking, Pilates or cycling.”
At 40…
“Exercising in your 40s is crucial, as it can help us lower our blood pressure, which reduces the strain on our hearts, as well as address other diseases we’re more prone to as we age,” Mansour says.
For Ainsworth, the main difference at 40 is “how often and how hard do you train.”
He says, “Be smart with the weights you lift and really listen to your body. It’s okay if you need to cut back on your training to get more rest. If you’ve been training consistently at this age, chances are you can do the same exercises he did in his 30s; however, you will need to start prioritizing recovery more, by reducing the weight or repetitions, or adding additional exercises. days off.
“If you’re new to exercise at this age, make sure you start with low weights and work up your form to help prevent injury and use resistance machines.”
Ainsworth also suggests adding mobility and flexibility exercises to help alleviate any joint wear or stiffness.
In your 50…
Around this time, a woman “will go through some of the biggest hormonal changes of her life,” says Eastwood. “This age can be a challenging time, as these changes will greatly affect how we feel and therefore what we will be able to accomplish in our daily lives.
“Because of this, I would say that building a good exercise habit before these symptoms and changes occur can help with motivation and mindset.
“At this age you will be losing muscle mass, bone density, and your metabolism may be changing as well.” That’s why he recommends brisk walking “to keep the cardiovascular system healthy” and lifting weights “to maintain muscle mass and healthy bones.”
Whether or not you’re going through menopause, Eastwood says, “Learning to listen to what your body needs at this time is also valuable. Some days he may not feel like pushing himself very hard into a HIIT session after a restless night’s sleep, so he’ll opt for a brisk walk and some bodyweight movements instead.”
Ainsworth recommends using resistance machines at the gym, calling them “a great way to build strength at this age, without compromising the joints.”
At 60 and beyond…
“Doing exercises that you enjoy as you enter your 60s is very important,” says Eastwood. “You still want to challenge your body every week and also your cardiovascular capacity.
“Keep doing weights since your body has that all-important muscle memory, but remember to mix up your workouts so you keep challenging your body to change.” Focus on low-impact exercises, so you don’t overload your joints.
She recommends incorporating activities into more social settings, saying, “Interaction with like-minded, fit, and healthy people will keep you motivated and stimulated for years to come.”
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