Increased exercise at 35

“I was 36 years old when I ran my first 5k marathon in May 2009. It started with a casual conversation with a co-worker, who invited me to run one afternoon. A colleague and I showed up and started running. I was almost dead and I could not run a km in those days,” says Patrick Pitchappa.

The 51-year-old has passed a long time when he could not run 1 km. These days, Dubai-based Patrick trains long hours in the sweltering heat and spends his weekends running 20 km or 30 km for fun. For exercise. And with the great joy of running.

Patrick may have missed the mark, but he hasn’t stopped running since. Running, for him, has become a discipline in life – and marathons and endurance give him the motivation to keep going every time. I am one of the new generation of Indians who realize that it pays to move and invest in your body.

Mainly because we are not as healthy as we should be in the first place. A Lancet study found that a staggering 101 million Indians, or 11.4 percent of the population, are living with diabetes, and another 136 million may have prediabetes. Another Lancet study found that nearly 50 percent of Indians practiced ‘inadequate prevention.’ An estimated 254 million Indians are obese, and 185 million have high levels of LDL or bad cholesterol.

Despite these alarming statistics, there has been an explosion of fitness information—fitness influencers, online programs, and articles promising everything. One from ‘sleep to 5k’ transition to ‘getting tired after 35.’ With so many words, it’s easy to feel overwhelmed and not sure where to start. A Google search for “Getting fit after 35” produces millions of pages. People also ask, “Is it possible to have a figure of 35?” “Can you get ripped after 35?” “Is 35 too late for exercise?” “How much exercise should a 35-year-old do?” It. By. Go. A lot. It’s confusing.

Tim Sharma, a professional athlete and ACE certified trainer knows firsthand how confusing exercise advice can be. After suffering a speeding injury, he encountered conflicting advice from doctors and trainers.

This experience made him take responsibility for his fitness journey, stressing the importance of starting with a strong foundation. She learned about nutrition and started practicing yoga, getting her certification in 2020. It was just the beginning. TimTim is now an ACE certified trainer who is also one of the best performing athletes in the country.

He admits that there is a lot of conflicting advice, which is why he stresses that it is important to start well, especially if you have never worked before. If you want to work with a fitness trainer, check for licenses and certifications, he says. This will help you determine if you have the basics. “And this is very personal for me. Some people may relate to it; some people may not. For me, it is important for a coach to inspire and command a certain kind of self-confidence. And for that, they must speak. ”

In India, certification standards for fitness trainers are not as regulated as in the West. Some of the popular certifications include:

* Sports Authority in India: Diploma in Sports Coaching
Bachelor’s or Master’s in Physical Education
* International Certifications: ACE (American Council on Exercise), ACSM (American College of Sports Medicine), ISSA (International Sports Science Association)
* Special Certification: K11 Fitness Academy Certification, CrossFit Trainer Certification

When it comes to finding yoga instructors, the path is relatively simple: You can choose an instructor certified by the YCB or the Yoga Certification Board to get the right basics.

Apart from qualifications, TimTim suggests that a good trainer should have good communication skills. You may know everything on this planet, but if you can’t simplify and explain it to someone who is there waiting for you to give instructions, and if you can’t to communicate, then having all that knowledge is useless.” A good trainer should also motivate you and have a process for your fitness journey. And just like a professional, having a good relationship with your coach is equally important. A doctor shouldn’t judge you, and TimTim feels that a good trainer will do the same – give you a safe space.

That safe space is what Padmaja Konisetti finds in the gym. Padmaja likes to go to the gym because it helps her stay accountable. What clicked for him again was finding a trainer who wasn’t concerned about weight on the scale. “Unfortunately, society focuses too much on women’s weight or how they look rather than building strength or encouraging us to focus on overall fitness.”

That’s why Padmaja likes her strength training methods in the gym. He works out six days a week for an hour or so, and his biggest motivation is the sense of routine and stability that exercise gives him. “I think the wisdom of being in my 30s is that when I exercise, I feel better. I can control my emotions better. I think that’s also the biggest success of the day, so the feeling of success is there.”

But not everyone can find a good trainer like Padmaja. And not everyone may find the motivation and time to start working, especially since the 30s and 40s may add more responsibilities and pressures regarding family or jobs.

TimTim says it’s always good to start small. “Have a holistic approach to exercise,” he advises. Include some form of cardio. This can be simple cardio, such as brisk walking, to increase your heart rate. It can be rowing, cycling, running, hiking, or even climbing. “Also, work on the musculoskeletal system because muscles help with movement and range of motion,” he suggests.

This equates to strength training as well as some form of yoga walking or animal flow exercises. Finally, you should work with the neuromuscular component of the exercise, he says. Balance, coordination, reaction time, agility, and proprioception fall under neuromuscular training. Neuromuscular function usually decreases with age, starting in the mid-30s. (Manini et al., 2013, Journal of Gerontology: Medical Sciences) This can lead to reduced muscle strength, power and coordination.

This is another area where yoga can be very helpful, says Sonal Shah, who teaches Hatha yoga and pilates. “Yoga emphasizes the importance of breathing and flexibility, both of which are important for maintaining good health as we age.” There is a misconception that yoga can only be done at a certain age, he adds. Yoga is for everyone, and says it’s a spiritual, mental and physical practice that anyone can benefit from, especially those starting their fitness journey at a young age. of the 30s.

“It is true that elderly people should exercise carefully because they often have tight joints and weak bones. The teacher can change the situation. Many adults like to start their yoga practice in a seated position for strength and flexibility. ” And India loves its yoga: An estimated 200 million people practice yoga. YouTube channels often have millions of subscribers, and apps like Asana Rebel offer a way to practice yoga from the comfort of your own home. However, TimTim and Sonal suggest that it is best to start under the guidance of an instructor to ensure adherence to proper form and technique and to prevent injuries.

This is where McMaschio Pereira Carvalho comes in. A young physiotherapist works with those who rehabilitate due to injuries or who want to prevent injuries. To him, most people who come to the gym do not understand how to train different types of muscles. He says: “For example, people will train the most interesting muscles and ignore the muscles that are necessary to maintain good posture. Carvalho also recommends, like TimTim, that the beginner starts with a trainer. He explains: ” The point is not to rely on a personal trainer but to gain an understanding of what you should do and how you should do it. There are several important points he recommends:

* Focus on the core.
* Mobility, flexibility, and strength all go hand in hand.
* Work on correcting postural issues. Most back problems are caused by muscle imbalances.
* Start easy. Do what is readily available and gradually begin to load your body with more energy.
* Although there are apps and YouTube videos as well as Instagram reels, it’s best to start with a coach.
* Include a movement program three times a week in your routine.

TimTim adds that in the end, whatever schedule or program you follow, do so with understanding, not blindly. Don’t copy others – understand your body’s needs. It’s best to slow down your fitness level and build up slowly. Keep lifting. Be consistent. Be persistent.

And now, age will not be a hindrance to living well. Good physical health, good physical health is the key to a long, healthy life.

* Aerobic exercise: 150 minutes/week
* Strength training: 2-3 sessions/week
* HIIT: 1-2 sessions/week, 15-20 minutes each
* Daily walk: 30 minutes
* Yoga or meditation: 15-20 minutes daily
* A balanced diet focusing on whole foods
* Mind and body exercises for balance and flexibility

Apart from these, the aim is to:

Consistency and progression: Start with manageable goals and gradually increase intensity and time. Aim to be consistent rather than rigid at first.

Regular health checkups: Annual physical exams. Bone density tests for women (especially during menstruation). Regular blood pressure and blood sugar testing.

Rest and recovery: Make sure you get enough sleep (7-8 hours every night). Include rest days in your exercise routine.

Individualization: Contact a physical therapist to customize a program based on individual needs.

Weekly exercise plan for 35-plus

Day 2: Strength training
* Squats: 15 x 3
* Jumping Jacks: 30 x 3
* Modified push-ups: 12 x 3
* Reverse Lunges: 20 x 3
* Inworm: 10 x 3
* Wall Sit: 40 seconds x 3
* Leg raise: 12 x 3

Day 3: Walk 30 minutes
Day 4: Rest
Day 5: Strength (repeat)
Day 6: Walk/Jog: 40 minutes (1 minute walk, 1 minute run)
Day 7: Yoga: 20 Surya Namaskaras

Disclaimer: This article is for informational purposes only. Readers are advised to consult a medical professional before starting an exercise regimen.