Get fit at any age: advice for your 20’s, 30’s, 40s and beyond | brunch | feature | Hindustan Times
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Get fit at any age: advice for your 20’s, 30’s, 40s and beyond

One of India’s top trainers reveals how to stay fit at any age

brunch Updated: Sep 16, 2017 22:24 IST
Kamal Singh
Fitness is something you do for yourself and for your loved ones, says  43-year-old Farhan Akhtar. Styling by Divyak D’souza, Hair by Saurabh Bhatkar, Make-up by Swapnil Pathare
Fitness is something you do for yourself and for your loved ones, says 43-year-old Farhan Akhtar. Styling by Divyak D’souza, Hair by Saurabh Bhatkar, Make-up by Swapnil Pathare(Errikos Andreou at DEU: Creative Management)

In your 20s...
Exercise: Build strong bones through resistance/weight training and play a strenuous sport for cardio – squash, soccer or even badminton.

Nutrition: Increase protein and good fats in your diet. If you’re vegetarian, supplement with quality whey protein.

Stay slim: Walk more and stand more.

Lifestyle advice: Sleep more. Shut your phone, laptop by 10.30pm and get eight hours of sleep.

Life-changing advice: You are what you eat. Dump the junk food.

In your 30s...

Exercise: Resistance/weight training for muscle strength and cycling/running for cardio.Nutrition: Portion control is the name of the game.

Bingeing is out, sensible eating is in.

Stay slim: Avoid desserts.

Lifestyle advice: Drop hard drinks and smoking. Drink red wine.

Life-changing advice: Stress starts to build up in the 30s. Learn stress reduction techniques – yoga, meditation or chanting.

In your 40s...

Exercise: The running bug seems to hit the 40s crowd. If bitten by it, first see a physiotherapist, get an appropriate strength programme and then hit the road.

Nutrition: Protein, good fats all go up, simple and processed carbohydrates all go out.

Stay slim: Six small meals throughout the day.

Lifestyle advice: Spend more time with family. Go on holidays.

Life-changing advice: Men must get testosterone levels checked, women must get their estrogen/progesterone levels checked.

In your 50s beyond

Exercise: Weight training is imperative.

Strong muscles lead to strong bones.

Nutrition: No junk food please. If non-vegetarian, add oily fish to the menu every week, if vegetarian, sprinkle flaxseed on your yoghurt

Stay slim: Long walks up to 8km a day at a speed of 6.4 km/hour. Bonus – your heart will thank you.

Lifestyle advice: Improve quality of sleep by getting checked for sleep apnea.

Life-changing advice: Hire a personal trainer to guide you through the process.

Bio: The author is a Certified Strength and Conditioning Specialist who has been coaching for 15 years. He has been picked by Men’s Health magazine as one of India’s top trainers. Kamal specialises in post rehabilitation training and functional training.

From HT Brunch, September 17, 2017

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