How Exercising Regularly Can Help You Stay Young
I am not getting any younger. At 35 I hope i’m not middle age but if your like me you only have to go to bed and wake up for something else to hurt or ache. Aging is something sadly none of us can avoid — but how we age is very much within our control. I believe its also something we can slow down. The choices we make around exercise, nutrition, and lifestyle can either accelerate the effects of aging or help us stay active, strong, and vibrant well into later life. Regular exercise is one of the most powerful tools we have to keep both body and mind young and in this article I am going to explore the dangers of leaving it to late as well as the benefits of starting.
The Natural Decline After 30
If your reading this thinking bloody hell I am well past 30 then keep reading. It’s not too late. From around the age of 30, the body begins to lose muscle mass at a rate of about 3–8% per decade. This process, known as sarcopenia, accelerates after the age of 60 if we do nothing to slow it down. Alongside this, levels of hormones such as testosterone, growth hormone, and oestrogen gradually decline, impacting energy, muscle growth, and recovery meaning we will find it harder to build muscle and recover as we get older.
Without intervention, these changes can leave us weaker, less mobile, and more vulnerable to injury and illness. That’s why I believe it’s so important to what ever your age focus on strength and cardio vascular training. I guess the good old saying USE IT OR LOSE IT rings true.
Flexibility and Mobility Decline
It seems far to often now you see that old man/lady walking down the street hunched over unable to lift their head. How often do you find yourself unable to get up out of your chair or bend over to pick something up off the floor?
We also now spend hours hunched over our mobile phones, computer keyboards staring at screens. Our postures have changed. Impacted by the rolled shoulders and curved top of the spine. As we age, the connective tissues in our joints stiffen and muscle elasticity decreases. This leads to reduced flexibility, balance, and mobility, making everyday activities feel harder and increasing the risk of falls. Regular stretching, mobility drills, and strength training are proven ways to keep the body supple and resilient.
Exercise vs. Brittle Bones
Is it a coincidence that your boned seem to break easier after a nothing fall. Nan or Grandad who have taken a tumble out on a walk and broken there arm. My nan slipped in the bathroom and fracture her hip. Bone density naturally reduces with age, particularly in women after menopause, putting us at risk of osteoporosis and fractures. Weight-bearing exercises like squats, presses, and deadlifts stimulate bone growth and slow down bone loss. Simply put: strength training is medicine for your bones.
Strength Training: The True Anti-Aging Secret
It’s honestly no wonder that all of a sudden Strength training has been labelled as the key to longevity. There’s 100% a place for cardio, mobility, and flexibility but strength training is the cornerstone of longevity. It’s benefits outweigh any risks and its never too late to learn. With personal training you can get the one to one coaching needed to learn how to lift safely. The benefits - It maintains muscle, protects bones, improves posture, and boosts metabolism. Strong muscles also support healthy hormone levels, joint function, and energy for daily life.
It’s not just about adding years to your life — it’s about adding life to your years.
Exercise as Disease Prevention
Inactive lifestyles are linked with higher risks of some of the biggest age-related diseases: On the whole as a country all of the diseases listed below have risen in
Type 2 diabetes – improved by muscle mass and insulin sensitivity.
Osteoarthritis & osteoporosis – reduced by joint mobility and stronger bones.
Heart attacks & strokes – exercise lowers cholesterol, blood pressure, and improves circulation.
High blood pressure – managed effectively with regular aerobic and resistance training.
Regular training is one of the most powerful protective factors against these conditions.
Lifestyle Recommendations
To age well and keep health risks low, aim for:
Strength training: 2–3 sessions per week, focusing on full-body movements.
Cardio activity: At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week.
Daily steps: 7,000–10,000 is a good target for most adults.
Hydration: Around 2–3 litres of water per day, depending on activity and climate.
Flexibility & mobility: A few minutes daily of stretching or yoga goes a long way.
Building Health and Happiness for Longevity
As a personal trainer, my passion is helping people discover that fitness isn’t about punishment — it’s about freedom, confidence, and building a body that will carry you through life with strength and energy.
One of my clients put it best:
“At the age of 69 I asked Dan if he fancied taking me on as a project. After two months, I am feeling the benefits of varied training sessions. I have lost weight, and I’m building up muscle strength as well as cardio endurance.”
This is why I love what I do — helping people unlock their potential, no matter their starting point.
If you want to feel younger, move better, and future-proof your health, I’d love to support you on that journey.