Have you reached a fitness plateau? Or even experienced reversibility? Do you no longer see your fitness results? Or even feel ‘less’ fit with things you once found easy.

A lot of the time, people notice change in their fitness levels as they grow older and find age an easy excuse (probably subconsciously) as a reason to pull back or start to feel demotivated.  But you can build up your fitness (in a different way) to suit your current age, to challenge yourself and to stop reversibility.

In short, bodies adapt to the current demands put upon them, and they change to match your daily routine over time, regardless of age.  If you never step out of your comfort zone, your body will not get used to the new demands, therefore will either plateau with your fitness or even reverse in performance, should your physical activity change to a lower intensity level.

Regardless of the individual, all people need to progress what they are doing, gradually over time to continually feel able, fit and to possibly see results.  With age, the body changes, so you therefore need to continue these challenges to adapt to the demands to achieve greater strengths.  I am not suggesting you need to start lifting heavy weights or start running a marathon, but you do need to step away from your comfort zone, every now and then.  As well as the physical gains, it can also improve your resilience, mental health and possibly open up new friendships.

Progressing your physical activity or exercise sessions could be anything from adapting the time you spend training, the intensity you currently train, the amount you do each week or even the type of activity.  For example, on the same 5k walk you complete weekly, could you change the route to include more inclines to challenge you, as you have plateaued on the flat.  Could you power walk between certain lampposts?

We always talk about the guidelines to exercise, but maybe it is time to revisit them but think more about the level of intensity you are applying to your physical activity sessions.  Use the below link to reflect on what level you think you are currently moving at, and what you could be working towards.

The NHS have given some great examples on the following link.

www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/

If you find the light level examples easy and part of your everyday, then consider the next stage of moderate intensity levels for a part of your week.  If you think you are comfortable with moderate levels when training, could you introduce a small amount of vigorous movement  to your current sessions?

All of this is in mind of not compromising form and not for every session.  Small baby steps to achieve more long-term greatness.

Be honest with yourself, are you challenging yourself out of your comfort zone?  Is it time to challenge your mindset?  You are able!

If you want any guidance or advice regarding the above, please do get in touch as we are always around to help you work towards your health, fitness and setting goals to get you there.