How to Improve Your Body Over 35 

As we age, maintaining and improving our physical health becomes increasingly important (and more difficult!). After the age of 35, our bodies undergo tons of changes that can affect our metabolism, muscle mass, and overall fitness levels. However, with the right strategies, you can enhance your physical health and well-being. 

This blog post will provide you with practical tips and insights on how to improve your body over 35.

Understanding the Changes in Your Body

Metabolism Adapts

While science shows that the metabolism doesn’t truly ‘slow down’ until we are in our 60s or more, but it can adapt. This is especially true if you’re a woman who is used to always being ‘on a diet’. This adaptation can mean your body will burn fewer calories at rest than it used to, making weight management more challenging.

Decrease in Muscle Mass

Sarcopenia, the gradual loss of muscle mass, begins to set in as we age. If not addressed, this can lead to a decrease in strength and an increase in body fat. How does it increase body fat, you may ask? Because less muscle mass negatively impacts metabolism (see above), and a slower metabolism results in more body fat.

Joint and Bone Health

Bone density tends to decrease with age too, which makes your bones more fragile. Joints may also become stiffer and less flexible, which can impact your mobility and increase the risk of injuries. The term ‘move it or lose it’ really sinks in after 35.

Tips for Improving Your Body Over 35

Nutrition: Fuel Your Body Right

Balanced Diet

Eating a balanced diet is crucial for maintaining a healthy weight, fueling your workouts, and supporting overall health.

1. Macronutrients: Ensure you are getting adequate protein, healthy fats, and complex carbohydrates in your diet. We love tracking macros, and 100% recommend it for you too!
2. Micronutrients: Vitamins and minerals play essential roles in various bodily functions. Make sure to consume a variety of fruits and vegetables to meet your micronutrient needs.

Hydration

Staying hydrated is essential for optimal body function, including digestion, muscle function, and temperature regulation.

1. Water Intake: Aim to drink at least half your body weight in water ounces per day, more if you are active or it’s hot outside.
2. Electrolytes: Ensure you are replenishing electrolytes, especially after intense workouts. Do this by adding a small pinch of salt to your water or drinking coconut water.

Prioritize Strength Training

Why Strength Training is Important

Strength training (lifting heavy - for you - weights consistently) is necessary to reduce and reverse the loss of muscle mass and maintain a healthy metabolism. It also helps improve bone density and joint health. I recommend aiming for 30- to 45-minute strength training sessions 3-4xs per week.

How to Get Started

1. Consult a Professional: Before starting any new exercise program, especially if you have pre-existing conditions, consult with a fitness professional or physical therapist.
2. Incorporate Free Weights and Machines: Use a mix of free weights, machines, and bodyweight exercises to target different muscle groups.
3. Focus on Compound Movements: Exercises like squats, deadlifts, and bench presses work multiple muscle groups simultaneously, providing more benefits in less time.
4. Progress Gradually: Start with lighter weights and gradually increase the resistance as your strength improves.

Embrace Cardiovascular Exercise

Benefits of Cardio

Cardiovascular exercise helps you maintain heart health, improve endurance, and aid in weight management. It also keeps you agile, which is important as we get older and start moving less. I suggest 30 minutes of moderate-intensity cardio, 2-3xs per week.

Types of Cardio

1. Low-Impact Options: Walking, swimming, and cycling are excellent low-impact cardio exercises that are easy on the joints.
2. Moderate Intensity training: Short bursts of moderately intense exercise followed by rest or lower-intensity periods can be very effective for burning calories and improving cardiovascular health. 

Focus on Flexibility and Mobility

Importance of Flexibility

Maintaining flexibility and mobility can prevent injuries, reduce pain, and improve overall functional fitness. As we get older, we don’t move in the same ways we used to. Making sure we’re doing foundational flexibility activities keeps us mobile longer.

Stretching and Mobility Exercises

1. Dynamic Stretching: Incorporate dynamic stretches (walking lunges, high knees, etc.) into your warm-up routine to prepare your muscles for exercise.
2. Static Stretching: After workouts, use static stretches (toe touches, back bends, etc.) to help muscles recover and improve flexibility.
3. Yoga and Pilates: These practices are excellent for enhancing flexibility, strength, and balance. Incorporating this 1-2xs a week is great!

Prioritize Recovery and Sleep

Importance of Rest

Recovery and sleep are crucial for muscle repair, hormonal balance, and overall health.

1. Sleep Quality: Aim for 7-9 hours of quality sleep per night. Create a sleep-friendly environment and establish a regular sleep schedule. No phones an hour before bed will help!
2. Active Recovery: Incorporate active recovery days with light activities like walking or yoga to promote blood flow and muscle recovery. Walking your dog, taking your lunch outside, parking farther from the store, etc., are all options here.

Manage Stress

Effects of Stress

Chronic stress can negatively impact your physical health, leading to weight gain, muscle loss, and other health issues. Cortisol levels are an important hormone to keep an eye on and can directly influence your metabolic and overall health.

Stress Management Techniques

1. Mindfulness and Meditation: Practices like mindfulness and meditation can help reduce stress and improve mental well-being.
2. Delegating: Especially if you’re in a fast-paced career, a business owner, a parent, delegating tasks to capable others helps you reduce stress.
3. Hobbies and Relaxation: Engage in activities that you enjoy and that help you relax, such as reading, gardening, or listening to music.

Creating a Sustainable Routine

Set Realistic Goals

Setting achievable and realistic goals can keep you motivated and on track.

1. Short-Term Goals: Set small, attainable goals that lead to your long-term objectives. Reward yourself along the way to stay encouraged.
2. Long-Term Goals: Keep your long-term goals in mind to maintain your overall vision and purpose.

Track Your Progress

Monitoring your progress can help you stay motivated and make necessary adjustments to your routine.

1. Keep a Journal: Document your workouts, meals, and how you feel each day.
2. Use Technology: Utilize apps, we love MacrosFirst (code Eve10) and devices that can track your physical activity, sleep, and nutrition.

Stay Consistent

Consistency is key to seeing long-term improvements in your health and fitness.

1. Create a Schedule: Plan your workouts and meals ahead of time to stay on track.
2. Find a Support System: Surround yourself with supportive friends, family, or fitness groups to keep you motivated.
3. Hire a Coach: While much of this sounds simple, it’s not always easy. Having a coach who can help you create and maintain a nutrition and fitness program is key!

Conclusion

Improving your body over 35 is entirely achievable with the right approach. By prioritizing strength training, cardiovascular exercise, flexibility, and nutrition, and by managing stress and recovery, you can maintain and even enhance your physical health as you age. 

Remember to set realistic goals, track your progress, and stay consistent. Your journey to better health and fitness is a marathon, not a sprint. Start today, and embrace the positive changes that come with a healthier lifestyle.

And if you’re ready to make lasting change, remember, we’ve got you! 

How We Help

Here at The Macro University, we believe that macro nutrition is 100% the best way to reach your health, wellness, and body composition goals. Whether you want to lose weight, maintain weight, gain weight, or even achieve highly specialized goals like a fitness competition, macros can help you reach your goals.

We partner you with your best-fit coach, who will get to know you, your goals, your lifestyle, and all your health and wellness needs. When you work with one of our NASM/AFAA/ISSA-Certified Macro Nutrition Experts, you will know exactly what macros to eat and what fitness to incorporate at every step of your journey.

We can’t wait to help you reach your goals! Click HERE to learn more about our one-on-one, group, and self-paced macro nutrition coaching programs.