How much exercise and low-GI foods do you REALLY need for your age? Experts reveal the simple steps to follow to maintain your body for each decade
- Nutritionist Dr Joanne McMillan and fitness expert Wendy Smith teamed up
- They have deciphered exactly what health tips you should follow in every decade
- They include trying slow-release energy foods in your 30s and dairy at 50
Australian health experts have revealed exactly what rules you need to follow in order to maintain your body well into your 30s, 40s and 50s.
Nutritionist Dr Joanne McMillan and fitness expert Wendy Smith teamed up to share the routines they follow – including low-GI foods, plenty of calcium and the power of a rotating knees movement.
While there are plenty of food and exercise regrets you might have from your 20s, this is the advice to carry into the next three decades.
Nutritionist Dr Joanne McMillan and fitness expert Wendy Smith (centre) teamed up to share the routines they follow
In your 30s
This decade might see you get more serious about pursuing a career or look to expand your family, so health and fitness regimes can fall by the wayside.
In a bid to take control of your habits early, Dr Joanne McMillan recommends increasing your intake of slow-release energy foods – and buy the easy-to-prepare packs.
For example, cans of beans and tuna can be added to salads, microwaveable rice becomes a simple carbohydrate to be added to stir fries and kale slaw – which can be purchased ready made – is a healthy side dish.
When it comes to produce, she recommends low-GI foods like sweet potato and legumes because they control your appetite while still giving you enough energy to get through a busy day.
Fitness expert Wendy Smith believes this decade is imperative for developing your core strength, particularly after giving birth, and does this with a round of rotating knees.
‘It’s all about abs, butts and thighs,’ she told The Morning Show.
‘As a new mum, you want to close the gap between the abdominal muscles. Some people might have diastasis recti [abdominal separation after birth] or sore back problems. It’s really good for the core.’
In your 40s
As time progresses, you’ll be wanting to look more towards protecting your joints by eating healthy fats.
Women who are in the pre-menopausal stage might find they’re gaining more weight around their midsection, which is the result of hormonal changes in the body.
In order to control your appetite, invest in high quality mono-unsaturated fats like extra virgin olive oil, avocado, nuts and seeds, Dr McMillan recommends.
In order to control your appetite invest in high quality mono-unsaturated fats like extra virgin olive oil, avocado, nuts and seeds, Dr McMillan recommends
‘Get plenty of fruits and veggies in there, as that’s also when we start needing our antioxidants so we’re ageing as well as we possibly can,’ she said.
As women in this age bracket are prone to injury, Ms Smith would opt for lunges because they target every part of the body.
In your 50s
When your body has finally fit the menopausal stage, your bone density tends to drop.
The easy way to replenish your supply is to eat calcium-rich foods in this decade of transition.
Dairy products or salmon and sardines that have edible bones are all good options, but if you’re steering clear of milk, yogurt and cheese, then calcium-fortified plant foods are the answer.
The best course of exercise at this age is walking in the sunlight, to give you a natural boost of vitamin D.
It will reduce your risk of injury in the long run.
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