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how to be strong at midlife

WHY? What is it and why do we want it?

STRENGTH means something different to us all. But chatting within TRIBE, it seems that for us:

Being strong represents freedom and capacity to choose to manage and enjoy life - however that looks for you.

The alternative feels frightening. Not being strong risks feeling weak, vulnerable, fragile, dependent; at risk of illness, decline, or becoming like the versions of ageing we fear.

But it’s not just physical - it’s mental too. We want to feel strong in our bodies, and more resilient in our minds. Capable. Grounded. Steady.

So both physical and mental strength give us freedom to do what we want. To move freely. To have energy. To choose rather than be limited.

Strength = freedom.

HOW do we stay strong in midlife?

The FOUR essential INGREDIENTS for staying strong at midlife are:

  1. MOVEMENT

  2. FUEL

  3. SLEEP

  4. MIND & BREATH

And in more detail:

MOVEMENT: a combination of 5 types:

  1. mobility: feed your incredible body with diverse movement patterns, or move in lots of different ways, including difficult ones. Daily.

  2. resistance: pushing or pulling against something, including body weight and actual weights. Twice a week, even for 10 mins.

  3. short high intensity: sprints’ or ‘short bursts’ (30-60 seconds) of intense exercise, going to nearly max, then rest. 2-3 times a week. Escalators!

  4. jumping: regular controlled, explosive, soft landing lift-offs! 3 times a week for 30 seconds, PF permitting.

  5. walking outdoors: every day, am if poss. Walk a bus stop, get into nature.

FUEL: a balanced diet of real food, no junk, including before and after exercise. A balanced diet rich in protein, complex carbs and healthy fats. Includes loads of plants of all different colours and types. Eat within a short(ish) eating window = 10-12 hours.

SLEEP: prioritise quality sleep, rest and recovery. Get to bed earlier, less screen time, no alcohol. Take time to recovery after exercise. Be lazy sometimes.

MIND & BREATH: take time to connect with breath and mind. Learn how to breathe better. Use breath to develop short mindfulness practices. Get familiar with your stressors and triggers. Know how to avoid and counterbalance them.