HOW TO CHANGE YOUR WORKOUTS AS WE AGE: Go with the flow and move in synergy to boost fitness

Fitness, Fitness Tips & Workouts, Health & Wellness
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There’s a reason why most professional athletes retire at a seemingly young age because whether we like it or not, our body degenerates with age and so we need to adjust our exercise regime to adapt which can actually enable us to explore new ways of moving! Don’t let old myths such as “go hard or go home” stop you. It’s just about training for longevity and reducing risk of injury, work with your body not against it.
Shift your mindset around the high impact cardio trend of what we’re fed to believe constitutes a ‘proper workout.’

Training in your thirties
As I barbell squat, reduce plyometric moves and shimmy into my thirties, I say a fond farewell to burpees and hello to more strength, conditioning and flexibility, which for me has actually improved my total fitness.
From needing a longer warm up before I break into my dancer splits, getting dizzier as I backbend in Yoga and that’s not to mention that most of us have more responsibilities which can lead to dips in motivation. Which is why I find experimenting with new workout styles can actually boost my productivity and interest levels!
And it’s vital for our ‘declining’ physiological and psychological fitness that we continue exercising, we just need to adapt what we do and flow with our bodies’ progression in life.
Aged 14, incidentally when you have to be mindful of growth-related injuries, as my young acrobatic daughter is experiencing with growth-related pains in her back and knees, I discovered the beauty of how different bodies move uniquely, when I attended my first bellydance class, attendees ranging from me to an 80-year-old.

Mindset and Motivation as we age
Start by reframing negative self-talk into positive language around aging because adopting a growth mindset around the exciting prospect of more self-acceptance, different opportunities to exercise and perhaps a bit more time for self-care rather than feel we ‘should’ be pounding the streets for hours on end or pumping as much iron for as long as possible, now it’s the perfect time to start to be mindful about deep health in mind and body.

Exercising in your forties
As you move into your forties, you may now have more time and motivation to exercise but as our energy systems degenerate at around 1-2% each year it’s important to adjust training to remain injury-free so you can continue to move to help us enjoy changes in our physique and boosting our mood regardless of age!
As Dance Flo founder and fitness instructor Amanda Botterill, who now appreciates more low impact conditioning workouts to protect the joints and avoid muscle wastage, explains that her over 40s clients are now appreciating the strength, sculpting and flexibility benefits which her unique blend of dance fitness, combining jazz dance, contemporary, ballet and yoga in her ‘Dance Flo’ class offers. Her innovative concept provides a low impact, strengthening and sculpting workout which also aids balance and flexibility.

She advises:

Exercise little and often – it’s easier for your head and your heart! And do something you enjoy… dance is the best therapy!

Exercising aged 50-65
‘Older adults’ are defined as those aged 50-65 but providing you are healthy, you just need to adapt your regime. It’s important to consult a fitness professional first to help decipher through the overload of information we may read online. It’s a chance to evolve with your own holistic health needs
With each challenge comes a new opportunity from reconnecting with our minds and bodies which we may have previously neglected for the sake of caring duties or careers to discovering Dance Flo, seize the moment by putting your own wellbeing as priority in order to be as efficient in life, body and business as possible!

Regardless of age, with each challenge comes a new opportunity and as I train to go on long hikes something my body isn’t use to as they actually require more endurance than I am used to from my ‘quick fix’ HIIT classes, I realise that we must embrace the beautiful natural journey of life and life is certainly for dancing in the flow.

Follow @TheSparkleCoach @GreenHealthPT and go to: https://thesparklecoach, and for more mind and body motivation. Discover Dance Flo:

Dance Flo Founder Amanda Botterill shares her top tips for exercising over 40s:
– “Try lower impact workouts incorpting weights or body weight work.”
– “Don’t start a new high cardio form of exercise without proper guidance.”
– “Make sure you eat right – we need more complex carbs and ‘good’ fats.”
– “Be realistic about your goals as you’ll be much more likely to achieve them.”
– “Make sure you are fully warmed up before you start any form of exercise – it will mean that you are less likely to have injuries.

Go to:

Mind Challenge

If something is stopping you..

Accept the feeling, choose the action and /or decide free will.
Adopt one or more powerful self-belief and act on them until they come real.
Stop playing when then games, start now.
Acting as if we’d already achieved the goal, what would I do?
Take bold action
Focus on contribution
Own our own reactions and experiences: accept everything and
Use free will to practice tools

Graham Price, Positive Mind Training

Life Hack

I prioritise self – compassion and put my mental and physical health needs as priority above everything else. This is core to being able to manage my business effectively. I schedule my daily exercise, planning time, working time, reflection time and personal development time on a daily and weekly basis. I rarely compromise on this discipline and if I do my mental health and performance are compromised. Prioritising my needs helps me stay calm, another superpower. If I am not in ‘Peak performance’ condition this will affect my ability to access all my other superpowers, which are also the secret to business success

Claire Walton, Super Neuro You @leadersaremad @sparkleupnorth

Did you Know

The intense cardio stuff is all very well but to take care of the muscle mass is so critical for women over 40 to protect the joints and avoid muscle wastage. There still seems to be the “I have to sweat to be really working out” attitude but I find that my Booty Butt Class is apparently the hardest of the week – not a jump or high kick in sight!

Dance Flo founder, @AmandaJaneBotterill

Workout 1

Full body workout


1.) DB front squat x10-15
2.) DB 1/2 kneeling single arm press x10-15 (each arm)
3.) DB single leg straight leg deadlifts x10-15 (each leg)
4.) DB single arm row x10-15 (each arm)

Repeat 3-4 sets , Rest 60-90 seconds between each round.

Follow @TheSparkleCoach @GreenHealthPT and go to: and for more mind and body motivation.

Workout 2

Full body workout


1.) Banded hip bridges x10-15
2.) Banded seated rows x10-15
3.) Lying super mans x10 (5 each side)
4.) Plank hold x30 seconds

Repeat as many rounds as you can in 10 minutes.

Follow @TheSparkleCoach @GreenHealthPT and go to: and for more mind and body motivation.

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