Fitness and Health in Midlife

16th April 2023

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Table of Contents:

Changes in our muscles, bones and joints as we age
Common muscle and bone conditions as we age
Why is exercise important as age?
9 Reasons to exercise today

As a fitness and health coach, I am passionate about helping women feel their best. Women lead such a turbo charged life, and stress and life load have a huge effect on our bodies.

In midlife, women are often at the top of their career, while juggling all the pressures of day-to-day life as well. We expect the same of our bodies and minds now as we did 10-20 years ago despite the immense pressure that we put on it.

There are some age-related changes to our body that are inevitable, such as getting fine lines and wrinkles on our skin. Other changes to our body that happen as we age are exaggerated by a lack of exercise and inactivity.

Changes in our muscles, bones and joints as we age:

Our lean muscle mass decreases as we age. This loss of muscle as we age is called Sarcopenia. The reduction in muscle mass often results in an increase in fat mass.

The number of muscle fibres also decreases as we age, beginning at about 25 years of age, and reduces in size. Muscle tissue is replaced more slowly.

Bone is a living tissue that gets stronger as you use it. As we age, the structure of bone changes which can result in a low bone mass. An inactive lifestyle can leave bones weaker and increase your changes of falling and resulting fractures.

Our bones don’t directly contact each other as they are cushioned by cartilage and fluid. As you age, the amount of fluid can decrease, and the cartilage becomes thinner which can makes joints stiffer and less flexible.

Changes in our muscles, bones and joints as we age:

Common muscle and bone conditions as we age:

Osteoporosis – The bones lose mass and become brittle
Rheumatoid arthritis – inflammation of the joints
Muscle weakness and pain
Osteoarthritis – the cartilage within the joints breaks down which can cause pain and affect the functioning of the joint

Why is exercise important as age?

A lack of exercise can cause some of the age-related changes to our bones, muscles and joints.

The good news is that it is never too late to start exercising, and exercise can help reverse some of the changes associated with inactivity.

Exercise can:

Exercise can make bones stronger.

Strong bones can help reduce the risk of osteoporosis. Both weight bearing activities (such as walking) and strength training help to create stronger, denser bones.

When your muscles pull on your bones, it makes your bones ‘work’ which helps your bones maintain or improve their strength. As your muscles becomes stronger, they pull harder, which makes your bones grow stronger.

Strength training can help build and maintain muscle mass and strength.

Muscles strengthen as we move them against a resistance. Resistance workouts enhance strength and stability as we age.

You do not need to have a gym membership or attend a group fitness class to improve your strength. With limited equipment at home, you can effectively include strength training in your exercise programme.

Consider investing in a pair of dumbbells and resistance bands to allow you to increase the resistance as your strength increases.

Hutton Health offers a structured programme and online workouts that allow you to strength train from the comfort of your home with the guidance of an experienced coach.

Regularly moving your joints can help keep fluid moving in your joints. Inactivity can result in the cartilage in your joints to shrink and stiffen which reduces joint mobility.

An effective exercise programme can help keep your joints moving through their range of motion, pain free.

Balance and coordination exercises can help reduce the risk of falls.

9 Reasons to exercise today:

Don’t exercise to lose weight…

Don’t exercise for a six pack…

Don’t exercise to look a certain way, to chase a dress size, to ‘fit’ an image…

Exercise to:

1. Play with your children and grandchildren when you are older

2. To prevent injury now and as you age

3. Pick up your groceries comfortably

4. To sit and stand up easily and without help

5. Walk up the stairs without pain and by yourself when you are older

6. For good posture

7. To manage your anxiety

8. To walk without a cane when you are older

9. To be independent as long as possible

Many of the changes to your muscles, bones and joints are caused by a lack of use. It is never too late to start exercising to reduce the effects of aging.

If you exercise regularly, and continue to be physically active, some of the risks of chronic disease and disability can be decreased as well as some of the age-related changes to your bones, muscles and joints minimised.

Hutton Health offers monthly membership and personalised programmes that can be done from the comfort of your home, in a time that works for you. Commit to being the BEST version of YOU for life!

Hutton Health monthly membership, exercise, nutrition and mindset support