Can someone spell out to me exactly what I need to do to fend off old age?

[Feckinlego]

As in loss of bone density, muscle mass etc. I've faffed around with exercise for a few years but don't really stick at anything ..I make attempts at a healthy diet but I'm not exactly sure the difference between healthy and low calorie/low fat etc.
I've stopped drinking now and I want to put my new found energy to good use.
I just want to stay supple and fit as I age. I'm only 49 but want to set good habits now.
Any advice would be so appreciated.
Thanks.

Keep your BMI in the healthy range. Don't smoke. Don't drink to excess. Walk, cycle, and take public transport where you can. Lift heavy things regularly. Several times a week, do something that makes you out of breath. Socialise. Take an interest in the world.

I'm 60, single mum with a busy full time job, a 15yo ds and three years flat out still to work.

At 48, I stopped drinking, cut back on red meat, increased the variety and quantity of veg I eat significantly, and took up running, about 10k a week. It has made a huge difference - improved energy levels, better immune system etc. I still haven't caught Covid and seldom get anything else.

I also practice karate weekly, to maintain flexibility and suppleness.

And take holidays - properly. Turn your phone off!

Get fit, stay fit, I am undergoing my 4th round of physio for my blooming hip, at age 56, once it’s fixed I think oh good, then do nothing for the next 12 months where’s it fine and then it starts again.

I need to keep doing physio/Pilates or something every week, I don’t and I really need to wake up and get on top of this because I’m going be decrepit in my sixties if I don’t. (Oh and brush your teeth every day, twice a day).

Can I jump on and ask those who say do weights, do you literally mean standing still lifting weights up in the air? I get so bored doing this and surely it's just my arms being worked. Or does that mean I should use heavier weights? Any recommendations for YouTube etc videos to follow? I have a young family and little time to do this in a gym.

Look up online workout videos - I like fun ones like dance workouts. Keep moving. Take the stairs not the lift, walk locally when you can, park your car a bit further away than usual. Also workouts to keep you supple and bendy - don't get stiff. These workouts can be low impact and very gentle but making sure your body can still bend and stretch and also consider ones which encourage balance, it'll mean you will be able to be more active as you get older.

Look after your teeth - hygienist, check ups, get work done when it needs doing

Limit alcohol and sugar where you can

Wear sunscreen daily

Try and maintain a waist even just visually by wearing clothes with a waistband or belted dresses etc. They don't need to be tight waistbands or belts, but as people get older the waist thickens so having a waist or even an illusion of one ie a loose belted dress rather than a shift dress, is more youthful if that's what you want.

Do something which stretches your brain, like puzzles or a hobby where you have to think or measure up or pay proper attention. Read books that you might not normally ie if you mostly like fiction, try reading something else like autobiographies of people you are interested in, or non-fiction books on a topic that interests you.

Do Caroline Girvan for strength and cardio training. Run twice a week up hills or run fast in bursts to keep your heart muscle healthy. Reduce white bread, pasta, potatoes etc. Eat more vegetables. Drink limited amounts of red wine and no other alcohol. Switch to 100% dark chocolate. Laugh often. Dance.

There is a quote: ‘We don’t stop because we grow old, we grow old because we stop.’

Work on grip strength

https://alzres.biomedcentral.com/articles/10.1186/s13195-022-01158-6

I have been paying more attention to these guidelines since I turned 40.

https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/

Came on to say Michael Mosley, also keeping brain alive by varied challenges

If I had to pick on one thing to distinguish between the levels of healthiness of my contemporaries in their seventies and eighties it would be - don't get overweight.

My MIL could do this in her eighties even after having a stroke. The physios were amazed at how fit she was.

It stood her in good stead when the stroke left her wobbly on her feet and prone to falling.

She belonged to the League of Health and Beauty in her youth and began her exercise routine before she even got out of bed. She then did Pilates classes into her eighties. It was Covid that got her in the end.

Weights 3-4 times per week, some cardio (not loads), eat enough protein (1g per pound body weight). Mobility work most days.

Tap dancing is a good activity for improving bone density.

Adult ballet is brilliant.

WHen you say get up off the floor not using your hands, you mean don't put your hands on the floor?

Hmm, my hand grip strength is really weak

I discovered Pahla B during lockdown and think her videos are great. I've done all of the weight loss series (run through the different cycles on repeat now she's stopped making new ones).

Have you tried any of her other videos? I know she has talked about other ones she did (when she was Ponytail Pahla!) but I tried to do some of the Hot 100 series and they almost killed me! 🥵

@TheMurderousGoose thank you

@MargotMoon I've only done the moderate exercises for Menopause/Over 50s, and even some of them have been a bit too strenuous, but I've kept going with them. She's very good. I did notice that she's not uploading any new workouts now, but tbh there's so many on her YouTube Channel that they'll keep me busy for a long time yet, and I have loads to go before I even start doing any for a second time.

Strength training (including body weight training, not just with weights). So any type of resistance training would be beneficial really

Get blood tests so you know what, if anything, you need to work on that's personal for yourself. For example I found out my kidney function isn't great so I've cut way back on salt. You might be low on iron, vit D, or thyroid hormone for example - these are all pretty common.

I did couch to 5k and then kept up with the running - I ran 8k this morning. According to my Garmin my fitness age is 21 even though I'm actually 51 - which is pretty motivating! It's based on VO2 max which is a good predictor of healthy aging. I also intend to add power yoga to my routine as that builds both strength and flexibility. I can do the up and down from the floor test with ease. Sadly though I'm still overweight but working on it.

Can I gently suggest that talking and listening to people who have retained fitness in old age might be a useful place to start?

There’s some evidence (Tim Spector discusses it in one of his books) that for those over 70 a slightly overweight bmi of 26 to 27 can be protective if unwell or you fall etc. It’s about balancing risk I guess!

Yes agreed and I didn't mean slightly overweight.
Friends who are in the obese range seem to suffer far more from arthritis, joint pain, heart problems and breathing difficulties.