Exercising is something that’s good for you at every stage of life. Regardless of how old you are, getting out and active keeps your body fit, your mind alert and the endorphins running. However, there are myriad things that stand in the way of exercising once you hit 40 and beyond. We asked Olympian, Fox Sports Presenter and Bodiology ambassador Matt Shirvington for his top tips for exercising after 40.
1. Get the kids involved
“I love to get the kids involved and share in activities they enjoy. I try to be creative with these, too. For example, if you’re taking the kids for a walk, turn that walk into a jog – the kid’s love when it gets slightly competitive. Sometimes when I take Lincoln for a walk in the pram, I will alternate between walking and running, he loves it!”
2. Supplementation
“As I’ve got older I make sure that I’m continuing to look after my body and try to ward off any aches and pains, so alongside expert advice, I supplement which I feel is key to maintaining optimal health. I take Bodiology, an all-in-one supplement formulated to support, build and repair joints, muscles and bones.”
3. Nutrition is just as important as exercise
“Eating clean and avoiding processed food can do wonders for your overall health and support the exercise you’re doing. Try to keep it fresh and squeeze in as much fruit and vegies as you can. I have always sworn by probiotics and having good gut health to help boost the immune system and extract the most out of the food you’re eating.”
4. Keep motivated and accountable
“Staying motivated comes down to two things for me – both obligation and making sure that you’re doing something you enjoy. What I find works for me is to organise with a friend to go for a workout or cycle, keeping you accountable to them and also having someone to share in the struggle. Make sure you do the things that you love doing and don’t be afraid to introduce your friends and family to them, too.”
5. Always have snacks on hand
“My go-to to snacks are blueberries, they have essential vitamins, minerals and antioxidants, and they’re sweet so the kids love them. Nuts are another healthy fat and can help increase brain function, and they are easy to pack and take anywhere. I can’t go past toasted seeds which you can sprinkle with fresh sea salt, herbs and spices or even cinnamon.”
6. Allocate 30 minutes each day
“Allocating 30 minutes of everyday makes exercising less of a huge task, especially if you enjoy it with people that you like. For our family activities, such as surfing and skiing, it’s really important to me to be able to keep up with the kids and for me to be in shape for that. Another good tip is to introduce your kids to cooking, showing them how to make nutritious meals and get a better understanding of what goes into the food that fuels their bodies.”
7. Exercise in the a.m.
“As a dad, you’re always juggling time, so morning sessions are great for consistency. By getting exercise out of the way first thing, you get your body moving and releasing endorphins that trigger positive feelings. I find this the perfect way to start the day.”
8. Incorporate a medicine ball
“I like to do combination sessions and incorporate a medicine ball in my workouts. It’s a great investment as you can maximise your workout with limited time. The balls can be used for rotation, strength, power and stability exercises, so I always keep one in the car.”
9. Don’t neglect post-workout recovery
“I’m also a real advocate for doing a good unwinding stretch session at the end of each workout. This helps to reduce cortisol and lactic acids that build up during the session, which can degenerate muscle cells.”
10. Make it a social occasion
“Why not lock in a regular time to get active with your mates or family. Call up your brother, sister, niece or nephew to come down and exercise – kick a ball or a walk and talk – I try to make incidental exercise a social occasion by knocking off two things at once.”
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