5 Underrated Pillars of Female Health for Ageing Well
I’m celebrating my 5 Year Milestone!
To celebrate the occasion I’ve identified 5 underrated pillars of female health designed to support your fitness level, holistic well-being and ageing process.
Strength Training
Gone are the days that strength training is exclusively for men, thankfully the narrative is changing. Going far beyond just aesthetics, strength training is a powerful tool for building muscle mass and bone density which start to decline in women from 30 onwards.
You’ve probably heard the misconception that lifting weights is dangerous, however it can actually be MORE dangerous in the long-term to resist it, with a higher risk of conditions such as osteoporosis.
Strength training, whether practiced using free weights or your bodyweight, doesn’t have to be complicated. I recommend opting for simple formulas with professional guidance and base workouts focused on progressive overload. What’s even better is that no fancy equipment is required or endless hours in the gym. Kickstart your strength training journey with a group class or 1:1 personal training session - let’s get lifting!
Why is strength training is good for ageing?
Benefits heart health
Improves balance
Builds muscle mass & bone density
Reduces risk of conditions such as osteoporosis
Improves agility and connection to body
Builds self-confidence
2. Walking
The most underrated form of exercise and as staight-foward as putting one foot in front of the other - many don’t even view walking as exercise, crazy right? It’s free, easily integrated into your daily routine and is a form of low intensity exercise that puts less pressure on your joints compared to other exercise such as running. This is your sign to swap that car journey into town for a walk instead - take the dog, meet a friend, walk to school, go on a walking holiday - the options are endless!
A gentle reminder to ignore the 10k steps goal - it was originally a marketing campaign for a pedometer. Instead, aim for a number of steps and pace that works for you, or don’t track at all - just enjoy!
Why is walking is good for ageing?
Form of cardio
Builds muscle mass & bone density
Aids joint health
Supports mental health & overall clarity
Opportunity for fresh air & break from screens
3. Friendship
Friendship is the foundation of womanhood. For me, a supportive network is just as important for our health as getting our 5 a day. As the saying goes, ‘a problem shared, is a problem halved’, highlighting the importance of a community to help take the load off when life becomes all-consuming.
Making new friends and maintaining old friendships during adult life is becoming increasingly challenging - many of us having less time in the diary for even just a quick catch up. This dilemma is what inspired the launch of the Garden Studio - I wanted to create the community I’d wished for when I first moved to the Hereford area. Designed as a safe space immersed in nature, for physical, mental and emotional support within a friendly community of women. The remedy for the managing the stresses of modern life? - a dose of fun, chatter and laughter!
Why is friendship good for ageing?
Supports mental health
Release of happy hormones
A solution to the adult loneliness epidemic
Opportunity for fresh air & break from screens
4. Rest
Feel like the last time you felt properly rested was in Summer 2015? Yawning whilst reading this? It’s time to press the reset button.
The concept of rest is multi-dimensional - it’s not just about getting 8 hours of sleep or taking one day off a week from your workout regime. For me, it’s about listening to my body and tapping into the type of rest that my body is craving. Physical rest is just one type of rest, we often also need emotional, social, creative and sensory rest. Knowing when to take that digital detox, book that spa treatment, or simply take that afternoon nap when you need it has the potential to prevent burnout in all areas of life.
You might feel like life is pulling you in all different directions, looking out for your children, your partner, your work colleagues - as the saying goes you have to ‘put your own gas mask on before helping others’. With our busy lifestyles it feels like there’s no time left for rest, but it is sometimes the most productive thing you can do - and something worth making the time for. In the fitness world, the term ‘overtraining’ is gaining momentum, defined as when no rest can negatively impact the benefits associated with exercise - this further showcases the importance of rest and recovery when regularly exercising.
Why rest is good for ageing?
Supports recovery
Integration of self-care rituals to carry through life
Reduces stress levels which can speed up the ageing process
5. Fibre
How we nourish our bodies externally is only one piece of the puzzle. Eating a ‘balanced’ diet is term we’re all familiar with but whilst protein is the poster child for the fitness industry, the underrated nutrient many of us are lacking in is fibre.
The recommended daily fibre intake for women is between 21-25 grams, with women under 50 requiring the higher end of the scale. Fibre lowers cholesterol, regulates blood sugar and improves bowel regularity meaning it’s vital for enhancing gut and heart health. What’s more, it keeps you full, leading to less snacking and overeating. Fibre comes in both soluble and insoluble form - it's found in grains, beans, pulses, nuts and seeds. One of simplest things I like to do to increase my fibre intake is to give my meals a ‘fibre boost’. Roasted veg and protein - add some lentils. Yogurt and fruit - add some nuts & seeds - easy! A healthy gut also positively impacts our mental health so it’s a win win all round!
Why is fibre good for ageing?
Improves gut & heart health
Reduces risk of bowel conditions, high cholesterol & diabetes
Supports mental health
Stay up to date with the latest insights in all things female health by signing up to my newsletter.