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Bone Health in Midlife: Protecting Your Strength for the Years Ahead 

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Bone Health in Midlife: Protecting Your Strength for the Years Ahead 

This article is by guest author Clinical Nutritionist & Naturopath Sue Stevens from Handcrafted Health

When we think about ageing, we often focus on wrinkles, metabolism, or hormones, but one of the most significant changes happening quietly beneath the surface is bone loss. 

Our bones are not static structures. They are living, dynamic tissue, constantly rebuilding, repairing and reshaping themselves. And during perimenopause, menopause and later life, this process can shift dramatically. 

Understanding how bone health works and how to nourish it is one of the most powerful things you can do for long-term vitality. 

Understanding Bone: Living Tissue, Not Lifeless Structure 

Bone is made of a protein matrix (mostly collagen) that becomes hardened with minerals, primarily calcium and phosphorus. This creates strength combined with flexibility. 

Inside your bones, two specialised cells are constantly at work: 

  • Osteoblasts – the builders. They form new bone. 
  • Osteoclasts – the breakdown crew. They resorb (break down) old bone. 

This process is known as bone remodelling or bone turnover. 

In our younger years, bone building outpaces breakdown. We reach peak bone mass in our late 20s to early 30s. After that, the balance slowly shifts. 

With declining oestrogen in perimenopause, menopause and later life, osteoclast activity increases, meaning more bone is broken down than rebuilt. Over time, this can lead to reduced bone density. 

Osteopenia and Osteoporosis: What’s the Difference? 

Bone density is usually measured via a DEXA scan. You may have had one or you can ask your GP if this is appropriate for you. 

  • Osteopenia is reduced bone density, but not yet severe enough to be classified as osteoporosis. 
  • Osteoporosis is a more advanced stage of bone loss where bones become porous, fragile, and prone to fractures. 

Often, there are no symptoms until a fracture occurs. That’s why osteoporosis is called the “silent disease” and why prevention is so important. 

In Australia, over 193,000 fractures occur each year due to poor bone health, with about 23% of women and 6% of men over 50 having osteoporosis. By 2033, 7.7 million Australians over 50 are predicted to have osteoporosis or osteopenia.  

So, Why does Menopause Impacts Bone So Strongly? 

Oestrogen plays a protective role in bone metabolism. It helps regulate osteoclast activity and supports osteoblast function. 

When oestrogen declines: 

  • Bone breakdown accelerates 
  • Calcium absorption decreases 
  • Inflammation may increase 
  • Muscle mass may decline (which further impacts bone strength) 

The first 5–10 years post-menopause are when bone loss occurs most rapidly. But here’s the empowering truth: bone health is highly modifiable. 

The Role of Minerals in Bone Strength 

We often hear about calcium, and yes, it matters, but bone health requires a team effort. Let’s look at the key players. 

Calcium: The Structural Foundation 

Calcium makes up much of the mineral content of bone. About 99% of the body’s calcium is stored in bones and teeth. However, calcium does not act alone. 

If dietary intake is insufficient, the body pulls calcium from bones to maintain blood levels, weakening the skeleton over time. 

Good dietary sources include: 

  • Sardines and salmon with bones 
  • Dairy (if tolerated) 
  • Tahini and sesame seeds 
  • Almonds 
  • Leafy greens (kale, bok choy) 

But absorption is just as important as intake, and this is where other nutrients come in. 

Magnesium: The Unsung Hero 

Magnesium plays several crucial roles: 

  • Helps convert vitamin D into its active form 
  • Supports calcium regulation 
  • Contributes to bone matrix formation 

Low magnesium can impair bone strength even if calcium intake is adequate. 

Magnesium-rich foods include: 

  • Pumpkin seeds 
  • Almonds 
  • Legumes 
  • Dark leafy greens 
  • Whole grains 

Vitamin D: The Gatekeeper 

Without adequate vitamin D, calcium absorption from the gut is significantly reduced. 

Vitamin D also influences osteoblast and osteoclast activity. 

Sources include: 

  • Sunlight exposure 
  • Fatty fish 
  • Egg yolks 
  • Supplementation (often necessary in midlife) 

Many women are deficient, particularly those who avoid sun exposure. 

Vitamin K (Especially K2): Directing the Calcium 

Vitamin K2 activates proteins (like osteocalcin) that help bind calcium into bone tissue. 

Without adequate K2, calcium may be deposited in soft tissues rather than bones. 

Food sources: 

  • Natto (richest source) 
  • Hard cheeses 
  • Egg yolks 
  • Fermented foods 

Zinc: Structural and Hormonal Support 

Zinc contributes to: 

  • Collagen synthesis 
  • Osteoblast (bone building) activity 
  • Hormonal balance 

Even mild deficiency can impact bone formation. 

Found in: 

  • Oysters 
  • Red meat 
  • Pumpkin seeds 
  • Lentils 

Boron: The Trace Mineral with Big Impact 

Boron helps: 

  • Reduce urinary calcium loss 
  • Improve vitamin D utilisation 
  • Support oestrogen metabolism 

It’s found in: 

  • Prunes 
  • Raisins 
  • Almonds 
  • Avocados 

Though required in small amounts, it plays a meaningful regulatory role. 

What Contributes to Bone Deterioration? 

Beyond menopause, several lifestyle factors influence bone loss: 

  • Sedentary lifestyle 
  • Low protein intake  
  • Excess alcohol 
  • Smoking 
  • Chronic stress (elevated cortisol increases bone breakdown) 
  • Highly restrictive dieting 
  • Poor gut health (affecting nutrient absorption) 

Weight loss without strength training can accelerate bone decline, something many midlife women are unaware of. 

Solutions: Supporting Bone Health Naturally 

The good news? Bone is living tissue. It responds to nourishment and movement at any age. Let’s look at what helps. 

1. Weight-Bearing & Resistance Exercise 

Bones strengthen in response to load. 

Best options: 

  • Strength training 
  • Pilates 
  • Yoga 
  • Brisk walking 
  • Hiking 
  • Stair climbing 

Resistance training is especially powerful because muscle contraction stimulates osteoblast activity. Aim for at least 2–3 sessions per week. 

2. Adequate Protein 

Protein provides the collagen matrix that minerals bind to. Aim for: 

  • 1.0–1.2 g per kg body weight daily in midlife 
  • Include protein, the size and thickness of your palm at each meal 

Good sources: 

  • Eggs 
  • Fish 
  • Legumes and tofu 
  • Greek yoghurt 
  • Lean meats 

3. Balanced Mineral Intake 

A food-first approach is always the best idea. Looking to the diet to get our nutrition can be more synergistic, rather than megadosing calcium (or any supplement) alone. Focus on synergy: 

  • Calcium 
  • Magnesium 
  • Zinc 
  • Boron 
  • Vitamin D 
  • Vitamin K2 

If supplementation is needed, it should be personalised, particularly if you have osteopenia or osteoporosis. As with most things in life, we need balance, and it is the same with supplementation. So, too much of a good thing may not necessarily be the best for your health. 

4. Sunlight & Vitamin D Optimisation 

Regular, safe sun exposure supports vitamin D production. Testing vitamin D levels can guide appropriate supplementation, again if needed.  

5. Reduce Inflammation & Support Hormonal Balance 

Anti-inflammatory diet patterns, diets rich in vegetables, omega-3 fats (like fish and walnuts), and phytoestrogens (like flaxseeds and legumes), may support bone indirectly by lowering systemic inflammation. Phytoestrogen-rich foods may offer mild protective effects during menopause. 

6. Minimise Bone-Depleting Habits 

  • Limit alcohol 
  • Avoid smoking 
  • Moderate caffeine intake (1 to 2 caffeine drinks /shots a day) 
  • Avoid chronic crash dieting 

A Whole-Person Perspective 

Bone health is not just about avoiding fractures. 

It’s about: 

  • Maintaining independence 
  • Staying strong and mobile 
  • Preserving posture and confidence 
  • Supporting longevity 

Menopause is not the beginning of an inevitable decline. It is a signal to shift how we nourish and care for ourselves.

With the right combination of movement, mineral balance, protein, and hormonal support, bone loss can be slowed, and in some cases stabilised. 

Final Thoughts 

If you’ve been diagnosed with osteopenia or osteoporosis, please know this: It is not too late. 

Bone responds to targeted lifestyle and nutritional strategies. 

Your bones are living tissue. They are listening to how you nourish and move your body every day. And with the right support, they can remain strong for decades to come. 

A personalised plan, based on your diet, digestion, hormones, exercise habits, and medical history, makes all the difference.  

Free 15-Minute Bone Health Discovery Call 

Sue is offering Vintage Fitness members a complimentary 15-minute discovery call to discuss your bone health, nutrition and next steps. 

If you’d like tailored guidance, you can book directly with Sue here.

And if you’re ready to strengthen your bones through movement, we’d love to see you in class. 

Book a Vintage Fitness class and give your bones the load they need to stay strong. 

Because ageing well isn’t just about adding years to life — it’s about adding strength, confidence and connection to those years. 

See Class Timetable

Don’t Sweat the Small Stuff — Just Do the Small Things

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Staying Active Over the Holiday Break

The holiday season has a wonderful way of sweeping us up in celebration. The gatherings, the traditions, the warm weather, the delicious food, and the chance to slow down all make this time of year something special. It’s a chance to have fun with family, enjoy a change of routine, and reflect on the year that’s been.

While the holidays are a time to relax, they don’t have to be a time to completely step away from movement and exercise. In fact, staying active — even in small ways — can make returning to your regular Vintage Fitness classes in the new year easier, more enjoyable, and better for your overall wellbeing.

For those focused on over 55s fitness and ageing well, this is where doing the small things really matters. The small things add up.

Small Movement, Big Benefits

You don’t need to push through long workouts or break any world records over the holidays. Your goal is simply to keep your body moving. These small efforts help keep joints mobile, maintain balance, support heart health, and keep energy levels up.

Simple ideas include:

  • A walk after breakfast
  • A gentle stretch while the kettle boils
  • A few sit-to-stands during the cricket ad breaks
  • Heel raises for balance while brushing your teeth

These “small things” are the quiet achievers of good health and ageing well. They don’t demand much time, planning, or equipment — but they make a real difference.

Enjoy the Festivities — Movement Included

The holidays are meant to be enjoyed. So say yes to the lunches, the social time, the rest, and all the fun. Just remember that movement doesn’t have to be another item on the to-do list. It can blend right into the experiences you’re already having.

  • Meeting friends? Suggest a short stroll before you sit down.
  • Spending time with family? Play an active game with the grandkids.
  • Travelling? Take a moment to stretch your legs and loosen up during breaks.

Movement doesn’t need to be formal — it just needs to happen.

Setting Yourself Up for a Strong Start to 2026

A little bit of movement now means a smoother return to classes in the new year. Your strength, balance, and confidence won’t have taken a long holiday, so you’ll feel motivated and ready to jump back into your Vintage Fitness & Health classes.

Think of holiday activity as maintenance mode. You’re simply keeping the engine warm so that when classes resume, your body already remembers what to do.

Above all, listen to your body and choose activities you enjoy. Gentle walks, stretching, light strength work at home, gardening, swimming, or simply standing up often — it all counts.

So this holiday season, don’t sweat the small stuff. Truly.
Just do the small things. Keep moving in easy, enjoyable ways. Celebrate the season, enjoy the break, and take care of your body with the same kindness you show others.

From all of us at Vintage Fitness & Health, enjoy the holidays, stay well, and we’ll see you in the new year with energy, purpose, and a fresh start.

Ready to get moving again?

Our Vintage Fitness & Health classes are running over the holidays. Whether you’re coming back after a short break or joining us for the first time, we’d love to have you.

see class timetable

What Happens When You Stop Moving & How to Keep Your Muscles Happy 

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A happy couple over 60 keeping active by going for a bike ride, but even small movements everyday make a big difference in preventing age related muscles loss.

With research by Dr John Cummins (Physician; ageing-well & preventative medicine specialist)

Ever wondered how fast muscle can disappear? Dr John Cummins shared a short video on YouTube that really hits home that even a brief spell of doing very little can shrink muscle surprisingly quickly. The good news? Small, steady movement brings back muscle and for those of us over 55, it’s one of the best investments we can make for strength, balance, and long-term independence.

The “Pause” Problem: What Inactivity Does 

Dr John points to research in young adults showing that just one week of strict bed rest (think: laid up with the flu) led to around 1.4 kg of lean mass loss on average (which is quite a large amount). And that’s not extra “gym muscle”, it’s everyday muscle that keep you moving and your metabolism humming.

He also highlights studies where immobilising a leg in a brace caused muscle size to drop by about 5% in two weeks, with strength dipping 10–20%. And here’s the scary part: sometimes that strength doesn’t fully return on its own, especially if the injury or inactivity drags on. Targeted work is needed.

Then there’s modern life, more sitting, more screens, more driving and you’ve already got a daily recipe for inactivity and with it, reduced muscle mass.

Why It Matters More as We Get Older 

Muscle is metabolically active. In addition to keeping you steady on your feet and lifting those shopping bags, it also helps you use blood sugar and burn calories. After about age 30, we naturally start to lose a little muscle each year. However, the rate can speed up with inactivity, illness, or injury. And while younger bodies often bounce back quickly, regaining lost muscle takes longer as we age. That’s why ‘never stop completely’ can be a powerful mantra. Even gentle movement during a rough week can help you hold the line.

The Vintage Fitness Plan: Move, But Make It Friendly (And Fun!)

Here’s how we turn Dr John’s message into everyday wins.

Move Everyday: Easy Ways to Stay Active

Health guidelines suggest that older adults aim for at least 30 minutes of moderate activity on most days or 150 minutes per week. This can be broken up into shorter sessions for example, three 10-minute walks.

Strength exercises should be done two to three times per week, focusing on legs, arms, and core. Gentle stretching or flexibility and balance work daily, even for just 5 or 10 minutes.

Remember that consistency is important. Doing a little bit every day adds up to big benefits over time.

Note: Before starting a new exercise routine, it’s always a good idea to check in with your doctor or health professional, especially if you have any ongoing health concerns.

Then, set yourself up for success:

  • Choose a safe space: clear away rugs, cords or furniture.
  • Wear supportive shoes.
  • Have water nearby and take breaks as needed.
  • Listen to your body: gentle challenge is good; pain is not.

Here are a few easy exercises to try. No equipment needed.

  • Sit-to-Stand: Great for strengthening your legs and improving mobility.
  • Heel Raises: Builds calf and ankle strength for better balance.
  • Squats: Improves circulation and coordination.
  • Wall, Chair or Floor Push-Ups: An upper body strengthener.
  • Balance Practice: Single leg stands helps prevent falls and builds confidence.

Or if you’re feeling a little more active, and have a resistance band handy, check out the Vintage Fitness Fab Five: The Best Exercises for Over 55s.

Exercise doesn’t have to be a chore, it can be a nice part of your daily rhythm. Put on your favourite music while you do it and schedule a regular time each day for doing it.

A Quick Reality Check: Don’t Panic!

Life happens. Flu weeks, busy grandkid weeks, travel weeks. If you do end up with a “quiet” exercise spell, don’t panic or feel guilty. Just restart gently, keep it pain-free, and give your body a week or two to remember what it can do. Muscle is wonderfully responsive at any age when you nudge it with kindness and bring back consistency.

Want a Hand?

This is what we do at Vintage Fitness: simple, safe sessions that build real-world strength, with a friendly group that cheers you on.

  • New here? Your first class is free. Come along and meet your local crew.
  • Ready to commit a little more? Our 10-class and 20-class packs make it easy (and better value!) to stay consistent.
  • Love a good stroll? Come along to our next Urban Walk – everyone’s welcome, bring a friend if you like.

Bottom line from Dr John and Vintage Fitness, even relatively short spells of inactivity can cost you muscle, but small, daily movement protects it.

Whether you’re stretching in your living room, walking around the garden, every bit of movement adds up. Staying active is about more than fitness, it’s about feeling good, staying strong, and living life to the fullest.

See Class Timetable

Do Over 60s Really Need to Test Their Fitness?

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A fit and healthy senior man over 60 eating watermelon on the grass with his grandchildren – this is these are the real-life fitness goals we want over 60

When you’re younger, fitness often feels like a numbers game. How fast can you run a kilometre? How many push-ups can you do? How many kilos can you lift? 

These measurements can be motivating when you’re chasing personal bests, but once you’re over 60, is that really the point? For most people at this stage of life, the true value of exercise isn’t in chasing test results, it’s in how movement makes everyday life feel better. 

Why Numbers Don’t Tell the Whole Story 

Yes, a fitness test or strength assessment can highlight areas to improve. It can be satisfying to notice progress, like holding a plank for longer or walking further without getting puffed. 

But no single test can capture the whole picture of healthy ageing. 

If you think about it: what matters more? Adding two extra push-ups, or being able to get down on the floor to play with the grandkids and get back up again without help? Numbers give us feedback, but they don’t always reflect the true value of staying active after 60. 

What Really Matters After 60 

Instead of focusing on test scores, focus on the things that truly make a difference: 

1. Feeling better in your body 

More energy. Less stiffness. Fewer aches and pains. Exercise helps joints stay mobile and muscles strong, making daily life more comfortable. 

2. Real-life strength 

It’s not about lifting heavy weights, it’s about lifting the shopping, climbing stairs, and standing up from a chair with confidence. These everyday wins keep you independent and self-reliant. 

3. Social connection 

One of the most underrated benefits of exercise is community. Group classes create friendships, reduce loneliness, and keep you motivated. For many, that’s more valuable than any fitness test score. 

4. Health and vitality 

Research shows regular movement reduces the risk of chronic conditions like diabetes, heart disease, and osteoporosis. But beyond living longer, exercise helps you enjoy those extra years with energy and vitality. 

The Real Fitness Test! 

Instead of asking “How many push-ups can I do?” try asking: 

  • Do I feel stronger and more confident in daily activities? 
  • Am I moving more freely, with less stiffness or discomfort? 
  • Do I feel more connected and supported by exercising with others? 
  • Do I leave class feeling uplifted and energised? 

If you’re answering “yes” to these, you’re already passing the most important fitness goals for over 60s.  

The Vintage Fitness Approach 

At Vintage Fitness, we believe fitness should be about progress you can feel, not just measure. Assessments are fun, useful tools to track improvement or identify imbalances (like one leg being stronger than another), but they’re not the goal. 

Real success comes from consistency, enjoyment, and connection. 

If you keep moving, keep showing up, and keep enjoying the process, you’re already winning, because you’re living well, every day. 

Want to feel the difference for yourself? 

Join a Vintage Fitness over 55s class near you and discover movement, connection, and fun that goes far beyond the numbers. 

See class timetable

My Fab Four: The Best Home Exercise Equipment for Over 55s

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Dumbbells are a great bit of home exercise equipment for over 55s

You don’t need a gym full of machines to build strength, balance, and confidence. With just four simple pieces of home exercise equipment, you can stay active and feel stronger – whether you’re at home or even in your local park. 

Each piece is affordable, easy to carry or store, and versatile enough for lots of different exercises. Here’s what’s in my Fab Four, and how you can use each one. 

1. Physio Band (Flat Therapy Band) 

Why it’s fab: 

Portable: Fits in your bag or pocket  
Versatile: Perfect for gentle strength work, rehab, and mobility 

Exercises: Standing Side Leg Raise (Band around ankles) 

Good for: 

Strengthening hips, improving balance and walking stability. 

  • Loop band around your ankles. 
  • Stand tall, holding onto a chair or wall for balance. 
  • Slowly lift one leg out to the side, keeping toes pointing forward. 
  • Lower back down with control. 

Exercises: Seated Row (Band looped around feet) 

Good for: 

Improving posture, upper-back strength, and shoulder mobility. 

  • Loop band around feet 
  • Sit tall on a chair or the floor with legs out in front. 
  • Loop the band around your feet and hold each end. 
  • Pull the band back, squeezing shoulder blades together. 
  • Slowly return arms to the front. 

Exercises: Shoulder External Rotation 

Good for: 

Supporting shoulder health and preventing injury. 

  • Hold the band with elbows bent at 90° and tucked into your sides. 
  • Pull your hands apart, stretching the band while keeping elbows close. 
  • Return slowly to the start. 

2. Resistance Band (with Handles or Loop) 

Why it’s fab:  

Portable: Light and easy to carry  
Versatile: Can mimic many gym-style exercises 

Exercises: Standing Row (Band anchored at chest height) 

Good for: 

Strengthening your upper back and improving posture. 

  • Attach the band to a door handle or sturdy pole, anchoring your band at chest height 
  • Stand tall, holding one handle in each hand. 
  • Pull your elbows straight back, squeezing shoulder blades together. 
  • Slowly return to the start. 

Exercises: Squat with Band (Looped above knees)  

Good for: 

Leg strength, hip stability, and core support. 

  • Place a loop band just above your knees. 
  • Stand with feet shoulder-width apart. 
  • Sit back into a squat, keeping knees wide and chest lifted. 
  • Stand back up with control. 

Exercises: Chest Press (Band anchored behind you) 

Good for:

Strengthening chest, shoulders, and arms for daily pushing tasks. 

  • Anchor the band behind your back (e.g., around a pole or door). 
  • Hold a handle in each hand at chest height. 
  • Push both arms straight forward, then slowly return. 

3. Dumbbells 

Why it’s fab: 

Portable: Easy to store at home 
Versatile: Excellent for building strength and power 

Exercises: Dumbbell Squat (Weights held at shoulders)  

Good for: 

Strengthening legs, glutes, and core for everyday movements like standing up or climbing stairs. 

  • Hold a dumbbell in each hand at shoulder height. 
  • Stand with feet hip-width apart. 
  • Bend your knees and sit back into a squat, keeping chest lifted. 
  • Push through your heels to return to standing. 

Exercises: Single-Arm Row (Leaning on a chair) 

Good for: 

Strengthening back, improving posture, and supporting lifting tasks. 

  • Place one hand on a chair or bench for support. 
  • Hold a dumbbell in the opposite hand. 
  • Pull the dumbbell up towards your ribs, keeping elbow close to your body. 
  • Lower with control. 

Exercises: Overhead Press 

Good for: 

Shoulder strength, arm power, and daily tasks like reaching overhead. 

  • Hold dumbbells at shoulder height. 
  • Press them straight up over your head. 
  • Lower slowly back to shoulder height. 
  • Balance Pad 

Portable: Light and compact Versatile: Great for balance and stability training 

4. Balance Pad 

Why it’s fab: 

Portable: Light and compact  
Versatile: Great for balance and stability training 

Exercises: Single-Leg Balance (Standing on pad)  

Good for: 

Improving balance, ankle strength, and reducing fall risk. 

  • Stand with one foot on the pad, the other foot lifted slightly. 
  • Hold for 20–30 seconds, then swap sides. 

Exercises: Heel Raises (Standing on pad)  

Good for: 

Strengthening calves and improving walking stability. 

  • Stand on the pad with feet hip-width apart. 
  • Slowly rise up onto your toes, then lower back down. 

Exercises: Bridge (Feet on pad while lying down) 

Good for: 

Strengthening glutes and core and supporting lower-back health. 

  • Lie on your back with knees bent and feet on the pad. 
  • Push through your heels to lift your hips into a bridge. 
  • Lower slowly back down. 

Why these four? 

With just these four tools, you can cover all the essentials: strength, balance, mobility, and confidence. They’re affordable, safe, and add variety to your routine – helping you stay active and independent, wherever you are. 

Want a little extra motivation?  

Nothing beats exercising with others. Our group fitness classes are designed for over 55s, blending exercise with fun and social connection. And we provide all the equipment!  

Check out our timetable and book a class today.

See class timetable

My Fab Five: The Best Exercises for Over 55s

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Happy couple do the fab 5 best exercises for over 55

I am a big believer in keeping exercise simple, enjoyable, and effective. You don’t need fancy machines, complicated routines or bucket loads of time to exercise. Just a few tried-and-true moves that keep you strong, steady, and confident in everyday life.  

You will be amazed at the results.  

Here are my Fab Five. These are the best exercises for over 55s. They’re safe, adaptable, and cover all the essentials – strength, balance, posture, and energy. You won’t need much equipment and can do them anywhere. Start with 10 of each. Do one set. And progress the repetitions as to how you feel. 

Exercise 1. Push-Up and all the modifications  

How to do it: 

  • Start with your hands on a wall, bench, or the floor. 
  • Bend your elbows to bring your chest in closer to the floor etc, then push back up. 
  • Choose the level that suits you.  
  • Wall push-ups are a great starting point, and you can progress over time.  

Why it’s Fab:

Push-ups strengthen your chest, shoulders, arms, and core. They’re brilliant for everyday tasks like pushing yourself up from a chair, opening heavy doors, or even keeping up with the grandkids on the floor.  

Exercise 2. Squat  

How to do it: 

  • Stand with your feet about hip-width apart.  
  • Bend your knees and lower down as if sitting into a chair.  
  • Keep your chest lifted, then press through your heels to stand tall again. 

Why it’s Fab:

Squats are one of the best exercises for independence. They make it easier to get up from chairs, use the stairs, and keep strong legs for walking. Plus, they give you a great boost of energy!  

Exercise 3. Standing Side Leg Raise with Resistance Band  

How to do it:  

  • Pop a resistance band around your ankles. 
  • Stand tall, holding a chair or wall for balance.  
  • Lift one leg out to the side, keeping your toes facing forward.  
  • Return slowly, then swap sides.  

Why it’s Fab:

This simple move works wonders for hip and leg strength, which are so important for balance. Strong hips mean steadier steps and less risk of falling—something we know everyone values. 

Exercise 4. Supine Bridge  

How to do it:  

  • Lie on your back with your knees bent and feet flat. 
  • Push your heels into the floor and lift your hips up towards the ceiling. Squeeze your bottom (glutes).  
  • Lower slowly and repeat.  

Why it’s Fab:

Bridges fire up your glutes, hamstrings, and core. These muscles support your lower back, help with walking, and keep your posture upright. It’s a gentle but powerful way to protect your back.  

Exercise 5. Single-Arm Standing Row with Resistance Band  

How to do it:  

  • Anchor a resistance band to something secure (like a door handle). 
  • Stand tall and hold the band in one hand. 
  • Pull it back towards your waist, keeping your elbow close.  
  • Return with control, then change sides.  

Why it’s Fab:

Rows strengthen your back, arms, and shoulders, perfect for posture and everyday lifting. They also help undo the rounded shoulders that can creep in from sitting too much.  

These five exercises are simple, safe exercises for ageing well, and will work for anyone. Do them regularly and you’ll notice improvements in strength, balance, and confidence in everyday life.  

Why not give them a try at home today? 

If you enjoy these Fab Five moves, you’ll love our group exercise classes for over 55s, where we focus on building confidence, mobility and long-term fitness – all with like-minded people from your local community. 

See Class Timetable

Exercise intelligently: What does that mean?

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Vintage Fitness client over 55 smiling after swimming workout at indoor pool

As I was swimming laps the other day, I found myself pondering something I’d heard recently from Professor John Brewer from St Mary’s University in London (and the FA’s first sports scientist). He was talking about the importance of “exercising intelligently”. That phrase stuck with me. What does it really mean to exercise intelligently, especially when you’re over 50 and wanting to age well?

I started thinking about my own training routine. Do I train smart? Or do I just do what’s convenient, familiar, or easy on the day? I reckon if I’m asking these questions, you might be too.

So, let’s explore what it really means to train with purpose, and how you can design an exercise routine that helps you age well, stay strong, and actually enjoy the process along the way.

My weekly exercise routine (at age 50+)  

Here’s what my week usually looks like: 

  • 2 to 3 resistance circuit workouts in the home gym  
  • Rower and stationary bike for cardio and lower leg strength (both great for my dodgy knee!)  
  • Maybe a swim on the weekend.  

Not bad, I thought but why do I do it this way? Well, the low impact swimming is great for my cardio. The resistance training in the gym – using dumbbells, kettlebells and my body weight – helps me maintain lean muscle, which keeps the metabolism humming and helps with healthy ageing. The bike and rower work well for my knee rehab. 

Since I’m not training for a specific event or competition, I think it’s a fairly well-rounded program for someone exercising for health, longevity and wellbeing. 

Ask yourself: why are you exercising? 

One of the most useful sayings I’ve come across is this: “train how you want to gain“, meaning that if you want to be a runner then you will need to do some running. Or if you want to bulk or tone up then you will have to lift some weights.   

Too often, people fall into the trap of copying what others are doing at the gym, or defaulting to the easiest option: walking the same block, lifting the same weights, or skipping strength training entirely.

Basically, there’s no one-size-fits-all workout plan. Your exercise program should reflect your goals, your needs, and your body.

A balanced approach for ageing well through exercise 

If (like me) your exercise goal is general health and fitness, then I recommend having a general training program that looks something like this: 

  • Cardio – swimming, walking, running, rowing or bike riding for a healthy heart.  
  • Weights or resistance training – to maintain muscle mass and core strength and balance. Crucial for injury prevention.  
  • Yoga or Pilates – although not traditionally under the fitness banner, I recommend adding some yoga and perhaps some Pilates into your weekly regime for flexibility and strength.  

This kind of variety supports healthy ageing and keeps it fresh and interesting to prevent boredom and make sure you stick to it in the long term! 

Got specific goals? Then get specific with your training

If you have specific goals, like improving your golf swing or playing better tennis, I highly recommend working with a qualified fitness trainer who can design a program for you. They’ll help identify weak areas and design a program tailored to your needs.  

For example, if you want to play golf then you should identify any weak areas in your body and address those, such as poor core strength and flexibility. If you continually get lower back injuries, then no amount of cardio is going to make your golf better. You need to address this first.  

Remember: train how you want to gain. Focus your workouts where they count – and exercise intelligently.  

Be kind to your body to age well (you only get one!) 

A reminder to look after your body. None of us are 21 anymore. If you think you need a day off from exercise, take one. Recovery is just as important as the workouts themselves.  Fitness is a long game and taking care of your body as you get older is crucial part of ageing well. Take care of your joints, eat well, get enough sleep, and modify your workouts if something’s not feeling right. Don’t be afraid to be kind to yourself.  

You’re twice as likely to stick with it in a group 

Research shows you’re twice as likely to reach your fitness goals when you train with others. Group classes bring motivation, accountability, and fun into your week, and these things really matter as we are trying to stay on the fitness wagon! 

If you’re in Sydney’s North Shore, come check out one of our Vintage Fitness classes. They’re designed specifically for adults over 55, and we focus on strength, balance, mobility, and community. You don’t have to do it alone.

Join us for a class and we’ll help you start exercising intelligently – for your future and meet a few lovely people along the way. Let’s age well together!

By Andrew Fisher
Owner of Vintage Fitness (Over 55 and training smart!)

See Class Timetable

Can I turn it around and get fit over 50? 

by

A lady getting fit over 50 bends down to do up her shoe.

Can I turn around and get fit over 50? It’s a question we hear often at Vintage Fitness, and the answer is a resounding YES! Achieving and maintaining fitness over 50 (and 60, 70, 80 even 90) is absolutely possible. 

While the peak of competitive sports might be behind us, improving and sustaining our fitness (and with it our health and well-being) is within reach. In this article we explore the key fitness areas – muscle mass, bone density, VO2 max, and flexibility – to show you how to thrive and stay fit over 50. 
  

1. Building Muscle Mass 

The loss of skeletal muscle mass associated with ageing is called sarcopenia. After the age of 50, the rate of loss of lean muscle mass is about 1%. A reduction in muscle mass leads to: 

  • Reduction in strength and power, 
  • Increased joint instability, 
  • Increased risk of injury, 
  • Lowering of your base metabolic rate.  

But don’t give up hope. We can combat this!  


Aim for 2-3 training sessions a week 

With as little as two x 45 minute resistance training sessions a week it is possible to not only stop the decline in muscle mass, but also to increase it. Build to 3 sessions weekly, incorporating 4-5 sets of 6-12 repetitions per exercise for optimal results. 

You also need to focus on eating well, in particular consuming enough protein.  

For some real-life inspiration on why it’s never too late to start getting fit read “The ninety somethings who revolutionised the way we think about strength training“, a recent article in The Guardian.


2. Maintaining Bone Density 

Bone density decreases naturally with age. However, because bones are constantly changing and growing it is possible to halt the decline. 


Exercise is crucial to ageing well 

Strength training not only builds muscle but also strengthens bones. Two birds with one stone! Also make sure you include weight bearing exercises – things like walking and running. And if you want to mix it up a bit, try playing tennis or dancing. Both are great for improving your bone density. 

A diet rich in vegetables, protein, calcium, and vitamins D and K is also essential for bone health. 


3. Boosting VO2 Max  

What is VO2 max? It’s a measure of aerobic capacity. A measure of the overall power of your heart, the higher the score, the greater the ability of your body to do endurance activities. VO2 stands for the maximum volume of oxygen your body can use in exercise. Simply, the higher the number, the better exercise performance you can have. The Average female VO2 max is 30 and for men is around 40.  

So if VO2 is an indicator of aerobic fitness, can VO2 it be increased? 

Sadly, VO2 normally decreases at the rate of 10% per decade in an untrained person, due to muscle loss and increased body fat. This is because muscle cells use oxygen at higher rates than fat cells.  

It is possible to stop the decline of the VO2 by about half as we get older if we exercise regularly. Again, we need to develop lean muscle mass and continue with our cardio activities to ensure the heart’s functional ability to pump blood to the body.  

Find out more about VO2 max at www.peakendurancesport.com.


4. Maintaining flexibility   

Flexibility is crucial for daily activities and preventing injuries. Thankfully, despite the creaking joints, and the onset of arthritis it is possible to not only maintain, but also improve your flexibility as you age.

There is no one measure of flexibility but the ability for you to carry out your daily activities (getting in and out of chairs, the bath etc) and your ability for your body to have a complete range of motion is a good start. If you are struggling with any of these, it’s time to start stretching. Regular injuries are also an indicator of a lack of flexibility.

Luckily, with a regular program of stretches, it is possible to increase your flexibility as you age.  

You are never too old to improve your fitness 

Now they say “Use it or lose it”, but let’s add “Lost it, get back on it” (Not so catchy I admit). 

Getting and staying fit over 50, is 100% possible. It takes work, but it is achievable. Take heart and take stock. Get to know your body again and reassess your fitness program. If you don’t have a fitness program, create one. Focus on strength training, balanced nutrition and flexibility – you can reclaim a healthier, more active life.


A little about Vintage Fitness 

We are specialists in getting and staying fit over 55. We run classes in multiple locations in Sydney that are suitable for all levels of fitness, and if you have any concerns or questions about getting started, we’d love to help, just get in touch. 

With a little work, your best may be yet to come!