For many ladies in their mid 30’s and beyond, maintaining a healthy physique doesn’t seem as easy as it was in our 20’s and that can be due to changes in our metabolism, hormones and hydration levels.

The good news is there are proven ways to slow down the ageing process, gain control of your body and be in even better shape than ever. The secret is resistance training and increased hydration.

1. Resistance training

Forget the misconception that resistance (or weight) training is going to make you bulky and masculine!  It has the opposite effect, rather toning the body, giving it definition. Doing 3-5 resistance training sessions per week, streamlines your body shape, increases endorphins and improves how you feel about yourself. 

Pic credit: Lana Boyd

Resistance training will:

• Increase lean muscle which naturally speeds up your metabolism
• Creates a firm and toned physique
• Prevents osteoporosis by increasing bone density
• Helps with perimenopause and menopause hormonal fluctuations
• Makes the most noticeable change to your body shape in all the right places

2. Increased hydration

The other key to slow down ageing is hydration. Our bodies are roughly 55% water so while it is advised we drink around 2 litres of water a day, we also need to reduce habits that dehydrate the body like excessive alcohol and caffeine consumption.

Tips to increase hydration:

• Eat water dense foods like fruits and vegetables
• Set a timer on your phone to drink a glass of water every hour
• Reduce salty and sugary foods
• Limit caffeinated beverages to two per day, and/or swap further drinks to herbal teas, sparkling water
• If drinking alcohol, aim to limit to two days per week and alternate each drink with a water.

Start gradually when making changes to your routine to ensure they become more sustainable.  If you’re not sure what resistance training to do, take a class at your local gym or boot camp, or get help from a qualified and experienced personal trainer who to guide you on personalised techniques and workouts.

For more guidance or advice on how to train smarter for your age contact Lana Boyd from Next Chapter Fitness.

Further reading:

• Amplifying your energy this winter!
• Keeping your skin healthy from the inside out
• Protect your skin from sun damage