Yours Australia — Issue 97 2017

35

GET YOUR

STEPS UP

Movement over time equals good

health, according to Dr Agus. The

simple act of walking increases stamina

and fitness and reduces stress. “The aim

should be 150 minutes of brisk walking

every week. Take the stairs at work, get

off the bus two stops early, anything to

make you walk,” Dr Gray advises.

36

TAKE UP A NEW

SPORT... OR TWO

According to Dr Gray, midlife is the

perfect time to take up sport

mainly to improve you

balance and hand-eye

co-ordination. He

recommends joining

a local midlifer’s

sports team. If you

played netball or

soccer in your

younger years but had

to give it away due to

time constraints, consid

a comeback. Or perhap

take up a social sport, s

as golf or bowls, that can

be played well into old age.

37

PUMP

SOME IRO

ach decade after 30, our

muscles decline by up to 8 per

cent. That’s why strength training

(also known as resistance training)

is key for maintaining muscle

mass, preventing osteoporosis

and burning fat, Dr Agus says.

“You need to work out all your

body, not just parts of it,” he reve

Compared to cardiovascular exer

such as running, resistance traini

burns some 25 per cent

more additional calories

first hour following

r workout and

ay keep your

esting metabolic

rate elevated for

up to 72 hours

afterwards

40 IS MORE

Low-intensity steady-state cardio

(otherwise known as LISS) is not

only kinder on joints than HIT

(high-intensity training), with less

chance of injury, but it’s proven to

be more effective at increasing fitness

and psychological health and aiding

weight loss. The intensity of a LISS

workout is between 60 and 80 per

cent of your maximum heart rate

for at least 40-60 minutes. To

establish your optimum heart rate

for a LISS workout, subtract your

age from 220. Your LISS heart rate

will be 60 to 70 per cent of this figure.

“LISS”

ON

g

)

als.

rcise

ng

A dog provides the ideal

antidote to a sedentary life,

particularly if you’re retired or

work from home, while being the

most uncomplicated of workout

pals. There are even studies that

show dog owners get more

exercise than the average

gym-goer!

TEXT: ANNA TYZACK/TELEGRAPH MEDIA GROUP LIMITED 2017 ADDITIONAL TEXT: MARK BROOK PICTURES: GETTY IMAGES

41

Your chances of ill

health are higher.

Talk to your GP.

How many healthy habits do you already

have? Tally your total for a score out of 40

Add it up

31-40

21-30

11-20

0-10

Impressive! Your healthy habits

are really working for you.

Perhaps you think you’re

still in your thirties?

It may be time to start

shaping up and eating better.

afterwards.

o

w

w

p sport –

r

der

ps

such

more ad

inthefi

your

ma

Wearable technology r

such as a smart watch or

Fitbit can be a helpful way to

track your steps and workouts

and keep you motivated, Dr Gray

says. “It’s about moving

as much as possible,”

he adds.

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