As a seasoned yoga instructor, reaching the milestone of 40 years of age, I'm making adjustments to my exercise regimen:
Nick Higgins, co-founder and head of teaching at Hotpod Yoga, is embracing a new approach to exercise as he turns 40. Recognising the physical changes that come with age, Higgins is making adjustments to his routine to combat the effects of aging and promote longevity.
Higgins has noticed a significant difference in his physical abilities between the ages of 30 and 40. To address this, he has made an effort to remove roadblocks to his exercise routine by investing in equipment like parallettes and a pull-up bar for his yoga studio. In addition to his yoga practice, Higgins uses calisthenics to strengthen his back, biceps, and grip, as he does a lot of pushing and stretching activities in yoga.
One of the key changes Higgins is implementing is regular strength training. Aiming for at least two 30-minute full-body strength sessions per week, Higgins focuses on all major muscle groups to maintain muscle mass and stability, crucial for preventing age-related decline.
To balance the predominantly pushing actions in yoga, Higgins turns to bodyweight exercises like pull-ups, chin-ups, and rows with resistance bands. Enhancing grip strength, a factor that several studies suggest has a direct correlation with a longer life, is particularly beneficial.
As we age, Higgins suggests adapting the way we move and exercise to offset the body's natural aging process. He is more conscious of tightness, injuries, and high-impact sports like running due to aging. Instead, he plans to do low-impact cardio exercises such as swimming.
To combat the loss of bone density and muscle mass, Higgins recommends doing more weight-bearing and strength-building activities. At home, Higgins has set up equipment to make it easier to do calisthenics and avoid distractions.
Higgins has also started playing games and sports that involve fast reactions and agility to address the slowing down of his reaction speeds. To test his reaction speed, he uses a boxing game mounted to a wall with lights.
By incorporating these exercises, Higgins aims to enhance his overall physical resilience and longevity. These changes reflect a broader strategy of adapting exercise routines to better meet the physical demands and changes encountered during middle age.
- Nick Higgins, responding to physical changes at 40, incorporates regular strength training into his routine, targeting at least two 30-minute full-body sessions weekly to preserve muscle mass and stability.
- Recognizing the impact of aging, Higgins balances the predominantly pushing actions in yoga with bodyweight exercises like pull-ups and rows using resistance bands, which he believes will enhance grip strength, a factor linked to a longer life.
- In an effort to offset the body's natural aging process, Higgins advocates for adapting exercise routines, avoiding high-impact sports like running and emphasizing low-impact cardio such as swimming.
- To combat the loss of bone density and muscle mass, Higgins recommends performing more weight-bearing and strength-building activities, including doing calisthenics at home with setup equipment for convenience.
- To counteract the slowing down of his reaction speeds, Higgins engages in games and sports that involve fast reactions and agility, testing his reaction speed with a boxing game mounted to a wall with lights.
