How you can stay fit at any age

How you can stay fit at any age

(By Kamal Singh, CSCS (Certified Strength and Conditioning Specialist):

In your 20s...
Exercise: Build strong bones through resistance/weight training and play a strenuous sport for cardio – squash, soccer or even badminton.

Nutrition: Increase protein and good fats in your diet. If you’re vegetarian, supplement with quality whey protein.

Stay slim: Walk more and stand more.

Lifestyle advice: Sleep more. Shut your phone, laptop by 10.30pm and get eight hours of sleep.

Life-changing advice: You are what you eat. Dump the junk food.

In your 30s...

Exercise: Resistance/weight training for muscle strength and cycling/running for cardio.Nutrition: Portion control is the name of the game.

Bingeing is out, sensible eating is in.

Stay slim: Avoid desserts.

Lifestyle advice: Drop hard drinks and smoking. Drink red wine.

Life-changing advice: Stress starts to build up in the 30s. Learn stress reduction techniques – yoga, meditation or chanting.

In your 40s...

Exercise: The running bug seems to hit the 40s crowd. If bitten by it, first see a physiotherapist, get an appropriate strength programme and then hit the road.

Nutrition: Protein, good fats all go up, simple and processed carbohydrates all go out.

Stay slim: Six small meals throughout the day.

Lifestyle advice: Spend more time with family. Go on holidays.

Life-changing advice: Men must get testosterone levels checked, women must get their estrogen/progesterone levels checked.

In your 50s beyond

Exercise: Weight training is imperative.

Strong muscles lead to strong bones.

Nutrition: No junk food please. If non-vegetarian, add oily fish to the menu every week, if vegetarian, sprinkle flaxseed on your yoghurt

Stay slim: Long walks up to 8km a day at a speed of 6.4 km/hour. Bonus – your heart will thank you.

Lifestyle advice: Improve quality of sleep by getting checked for sleep apnea.

Life-changing advice: Hire a personal trainer to guide you through the process.