Ageing Consciously

I came across this great article on the BBC about things you can do in your 30s to have more resilience in your 70s.

Although, we may not be in our 30s anymore so many things apply and, as I’ve always said, it’s never too late to start.

You can read the whole article HERE or read my summary:

We can’t go back to our 30s, but research shows that decade is when muscle mass, bone density, metabolism and even brain ageing begin to shift. People who built strength, slept well and ate a balanced diet in their 30s tend to enter their 70s with more mobility, fewer chronic conditions and sharper cognitive health.

But here’s the good news: it’s never too late to start—the same habits that would have helped then will still help us now. We may just need to approach them with more intention, care, and consistency.

Here’s what the research recommends—and how we can apply it today:

What people in their 30s should do — and what we can do now:

• Build and maintain muscle strength
 in your 30s, this meant reaching a physical “peak".
Now, it means training smart: slow, controlled strength work, especially lower-body and core work to support balance and independence (join me for Pilates).

• Improve aerobic capacity
 - for 30-somethings this might be running, racquet sports or cycling.
 For us, brisk walks, low-impact cardio, dance and/or cycling — maybe shorter, more sustainable sessions — give similar benefits.

Move daily, even briefly
. Research says even five minutes of vigorous movement or a 15-minute walk after meals, helps keep the brain young.
 Translation: small habits matter. A 10-minute stretch (or my Stretch & Relax class) or a quick core workout counts (try my Deep Core video).

• Drinking alcohol is linked to changes in gene expression in the body which accelerate ageing. Alcohol is also a key disruptor of sleep.

• Consistent sleeping patterns are key for avoiding age-related brain shrinkage and lowering dementia risk in decades to come. Make sure you go to sleep and wake up at the same time every day (known as sleep regularity).

• Not only does sleep allow the body to focus on repairing cells, it also gives people the energy and motivation to pursue a healthy lifestyle.

• Limit sugar, alcohol and ultra-processed foods
. These contribute to inflammation, cellular aging and poorer metabolic health at any age.

• Support brain ageing through inflammation-reducing habits: dental care, movement, sleep and a healthy diet all help.

We can't rewind to our 30s, but we can set ourselves up to be strong, mobile, and independent into our 70s, 80s and beyond!