Health and fitness coach Karl Henry joined Philip Boucher Hayes on RTÉ Radio 1 to discuss some of the simple ways we can test our fitness – and how we can improve it. Listen back above.
Fitness coach Karl Henry insists that fitness can be improved at any age, with his oldest client clocking in at 80 years of age.
“You’re never too old to start,” he insists. “And you’re never too old to get stronger”.
According to Henry, we should think of ourselves as cars that need a good NCT every year or two. The best way to do this is to go to the GP to have bloods done, and head to the physiotherapist to check up on any niggling pains.
Next, he recommends a body composition check, whether that be an at-home smart scale or a professional DXA scan, which can measure bone density and assess the risk of osteoporosis – something that is all too common in women.
“We should all know how much muscle we have and we should all know how much body fat we have,” he says, explaining that, as we age, our body fat mass will increase and naturally reduce our muscle mass.
“We want to hold onto our muscle as much as we possibly can,” he explains. “We do that by weight-bearing exercises and by taking more opportunities to move.”
Even something as small as taking the stairs rather than the lift or parking further away from the office will help you find those daily opportunities to build strength.
Ultimately, there are four key things to keep track of as you get older: your lower body strength, upper-body strength, cardiovascular strength, and your balance.
The most important thing is to keep it simple. For example, to test your lower body strength, see how many times you can get up and down out of a chair without using your hands within 30 seconds.
“A baseline is really important because you can check in with it on a regular basis,” he explains. “Every couple of months or on an annual basis and you can track your progress. By seeing progress, you’re motivated and you can see the benefit of the work that you’re doing.”
To listen back to the interview in full, click on the audio at the top of the page.