19/02/2026
If I could only focus on 5 habits to age well… it would be these 👇
Not trends.
Not hacks.
Just repeatedly effective fundamentals.
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1️⃣ Strength train functionally 2–3x per week
You don’t need barbells.
You don’t need to “go heavy.”
You need:
✔ Bodyweight strength
✔ Dumbbells & kettlebells
✔ Controlled progressive overload
After 30, we lose muscle (sarcopenia).
Less muscle = lower metabolism, weaker bones, poorer insulin sensitivity.
Focus on movement patterns:
• Squat (chair stands)
• Hinge
• Push
• Pull
• Carry
Train movement. Train stability. Train control.
That’s how you preserve muscle and bone long-term.
(That’s what we do at TrainFit 💪)
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2️⃣ Keep your heart fit most days
Cardiorespiratory fitness (VO₂ max) is one of the strongest predictors of long-term health.
Most days: brisk walk, cycle, swim — able to speak in short sentences.
Once weekly (if appropriate): short intervals.
This improves:
✔ Blood vessel health
✔ Mitochondrial function
✔ Blood pressure regulation
It’s about capacity — not punishment.
⸻
3️⃣ Protein + fibre at most meals
As we age, muscle becomes less responsive to small protein doses (anabolic resistance).
Aim for:
• 25–35g protein per meal
• 25–38g fibre per day
Protein protects muscle.
Fibre protects metabolic health, gut function, cholesterol and glucose control.
This is why pot planning works so well.
⸻
4️⃣ Keep sleep timing consistent
Sleep affects:
• Appetite hormones
• Glucose control
• Blood pressure
• Cognitive performance
Wake time consistency matters more than chasing perfection.
Morning light.
Limit late caffeine.
Be cautious with alcohol near bedtime.
⸻
5️⃣ Control the “boring” risk factors
Blood pressure.
Waist circumference.
Lipids.
Glucose.
Alcohol.
Inactivity.
Prevention isn’t dramatic — but it’s powerful.
⸻
Why these 5?
Because they protect the systems that determine whether you simply live longer…
or function longer.
Muscle.
Heart.
Metabolism.
Recovery.
Cumulative disease risk.
That’s ageing well.
Not extreme.
Not trendy.
Just effective. 💙
