45 plus: Exercise for your ageing body

Studies have shown that muscle recruitment is at its optimum when we are 25, then slowly declines to about 40 per cent by the time we are 80.

Over the age of 50, the decline in muscle mass is accompanied also by a decline in the body's ability to recruit the right muscles fibres through the correct nerve message carriers.

This means that the loss of strength is not solely a function of loss of muscle mass.

At home, try exercises such as front and back lunges, squats and step ups three times a week for 10 - 12 reps.

At the gym, try body pump classes, more strength toning yoga such as astanga yoga and exercise equipment. Pilates has also been shown to have a significant strengthening effect to some joints and muscle groups.

Healthy Balance
From around the age of 40, our balance deteriorates. Tiny sensory hairs in the inner ear lose their sensitivity, decreasing our ability to detect balance changes.

As we get older the range of mobility around each joint is reduced as the connective tissue around each joint becomes less pliable.

This can cause a gradual loss of flexibility, coordination and directly effects balance.

To preserve or restore range of motion and flexibility around each joint, you don't need to spend hours stretching - a small selection of simple exercises can maintain your range of motion, making you feel better and your body more agile.

In fact improving your mobility and balance is the foundation to your exercise success.

At home, try standing on one leg and shutting your eyes, you'll feel how the muscle receptors in your legs and feet really start to work. When doing this it's a good idea to have a chair close for support if you need it.

At the gym, try yoga and martial arts, especially Tai Chi or with posture exercises or weight machines that strengthen legs and lower back muscles.