Health expert shares four daily habits which can get you in ‘best shape’ at any age

By Staff 7 Min Read

Staying in the best shape you can, at any age, is really important. Health expert JJ Virgin has shared four key habits you can do every day to help you reach your goals

Knowing what steps to take to get you in shape can be overwhelming, especially if you don’t know where to start.

We all know that we should be trying to eat a healthy diet, including five portions of fruit and vegetables, as well as keeping active if we want to keep in shape. Staying in the best shape possible, at any age, is surely the goal for everyone.

But with so much information out there, it can get overwhelming. Renowned health and fitness expert JJ Virgin understands how important it is, and has offered practical advice, which you can turn into daily habits, to make sure you’re staying in the best shape possible.

Firstly, JJ stresses the important of moving every day – but it doesn’t necessarily mean exercise. Instead, you just need to be sure you’re getting the right amount of steps in. JJ explained: “Movement doesn’t always mean exercise – it simply means getting up and getting your steps in.

“Start by tracking your steps using your phone or a fitness tracker, and aim for a goal of 8,000- 12,000 steps per day. Once you have that habit dialled in, add in resistance training and HIIT exercises. This will help increase your VO2 max, which is an indicator of your cardiovascular fitness that, when high, reduces your risk of all-cause mortality.”

Second, you need to be sure to eat enough protein – especially women. According to JJ, women don’t get anywhere near the amount of protein they need in a day. So, the health expert recommends eating a minimum of 30 grams of protein per meal.

She explained: “Eating protein first is a simple shift with major results. It helps you burn more fat, reduces hunger and cravings, boosts energy levels, supports muscle growth, and balances blood sugar. It also ensures that you get the protein you need at each meal! Aim to get at least 30 grams of protein per meal and a minimum of 100 grams per day.”

In addition to movement and eating protein, you should also be trying to build muscle. As you age, muscle mass starts to decrease. After the age of 30, it decreases byb about 3-8% per decade – so it’s important to take steps now.

JJ added: “Bone density also tends to decline, increasing your risk of osteoporosis. Resistance training is a key tool to age powerfully and counterbalance these effects. Think of your muscles as the strong framework that holds up your body.

“Over time, this framework can weaken if you’re not exercising. The result is reduced muscle tone, weaker muscles, and a less firm appearance. Regular strength training lengthens your ability to perform daily tasks that can be more challenging with passing decades.”

Lastly, you should make sure you’re ending the day on a high, by getting enough quality sleep. JJ explained: “Poor sleep can leave you feeling tired, foggy, cranky, and hangry. You’re more likely to make poor food choices, neglect tiny details at your job, and make impulsive decisions, too.”

Just getting one night of bad sleep can make you “more insulin-resistant the next day,” according to JJ. And long term, it can “set you up for diabetes and weight gain”. She added: “Aim for seven to nine hours of quality sleep every night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure a comfortable sleep environment.”

JJ Virgin is speaking at the Health Optimisation Summit, a two-day event on 15th/16th June in London which brings together leading experts, visionaries, and enthusiasts to explore the latest advancements, trends, and strategies in optimising human health and performance.

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