{"id":485262,"date":"2026-06-05T23:00:12","date_gmt":"2026-06-05T23:00:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/485262\/"},"modified":"2026-06-05T23:00:12","modified_gmt":"2026-06-05T23:00:12","slug":"im-57-but-my-metabolic-age-is-10-years-younger-thanks-to-these-4-fitness-habits","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/485262\/","title":{"rendered":"\u2018I’m 57 but my metabolic age is 10 years younger thanks to these 4 fitness habits\u2019"},"content":{"rendered":"

Business owner and women\u2019s health, fitness and menopause educator Meera Bhogal<\/a> says her \u2018relationship with exercise today is almost unrecognisable\u2019 compared with what it was like when she was younger. Clearly, something is working, as she\u2019s reduced both her biological and metabolic ages by a full decade.<\/p>\n

So, what\u2019s changed?<\/p>\n

\u2018Growing up, the focus was very much on being as thin as possible \u2013 exercise was used as a tool to burn calories and compensate for food,\u2019 Meera tells WH. \u2018I spent hours doing cardio, aerobics and spin classes because I believed that feeling exhausted and drenched in sweat was what made a workout successful.\u2019<\/p>\n

\u2018Now, my approach is completely different \u2013 exercise is no longer about chasing a particular body shape. It\u2019s about maintaining my health, preserving muscle mass<\/a>, supporting my mobility<\/a> and staying physically capable for decades to come,\u2019 she adds. \u2018I want to be strong, independent and healthy well into my later years, and my training now supports my long-term quality of life rather than simply changing how I look.\u2019<\/p>\n

The 4 habits behind her results1. She practises yoga regularly<\/p>\n

Meera says regular yoga<\/a> has been \u2018transformational\u2019 for her.<\/p>\n

\u2018Yoga has taught me how to slow down, connect with my breath and view movement as a form of moving meditation,\u2019 she explains. \u2018I practise Ashtanga yoga [often early in the morning] between 3 and 4 times per week, with sessions ranging from 30 minutes to 2 hours depending on my schedule.\u2019<\/p>\n

2. Strength training is her priority<\/p>\n

\u2018My understanding of strength training<\/a> has evolved significantly, and building and maintaining muscle is now one of my biggest priorities,\u2019 says Meera. \u2018Muscle supports healthy ageing, reduces the risk of osteoporosis<\/a>, improves metabolic health and helps me stay strong and independent.\u2019<\/p>\n

\u2018I strength train around 4 times per week on average \u2013 some weeks it might be 3 sessions and other weeks it may be 5, but 4 is usually my baseline,\u2019 she adds. \u2018I generally train in the afternoon when I\u2019ve had enough food and energy to perform well.\u2019<\/p>\n

Meera splits her strength sessions into push, pull, upper- and lower-body days, and focuses primarily on compound movements \u2013 exercises that recruit multiple muscle groups, such as deadlifts<\/a> and squats<\/a>.<\/p>\n

\"meeraInstagram \/ @meerabhogal<\/p>\n

Meera prioritises compound movements such as deadlifts<\/p>\n

A study<\/a> published earlier this week involving more than 140,000 participants found that those who consistently performed between 90 minutes and 2 hours of resistance training per week had a 13% lower risk of death from any cause.<\/p>\n

3. She doesn’t overdo cardio<\/p>\n

While Meera says she doesn\u2019t \u2018do excessive cardio\u2019 because preserving muscle mass remains a priority, she still includes it 2 to 3 times per week.<\/p>\n

That might mean walking<\/a>, StairMaster<\/a> sessions, interval training on a bike or SkiErg, or shorter bursts of higher-intensity work.<\/p>\n

The same study found that the lowest risk of death from any cause was generally observed among participants who combined aerobic exercise with strength training.<\/p>\n

4. She prioritises recovery<\/p>\n

Alongside strength and cardio work, Meera says she prioritises \u2018recovery through mobility work, stretching, foam rolling and good sleep<\/a> habits\u2019.<\/p>\n

Proper fuelling is crucial too.<\/p>\n

\u2018I eat far more than I used to and have a much better understanding of protein<\/a>, carbohydrates and fats,\u2019 she says. \u2018Rather than restricting food, I now focus on nourishing my body properly so it can perform and recover.\u2019<\/p>\n

\u2018Finding the right balance between strength training, cardiovascular fitness, nutrition<\/a>, mobility, mindfulness and recovery has been life-changing,\u2019 she adds.<\/p>\n

Her advice for women who don\u2019t know where to start?<\/p>\n

\u2018The biggest mistake I see is women trying to do everything themselves by piecing together information from social media and expecting rapid results. Strength training is a skill and there\u2019s real value in learning it properly,\u2019 she says.<\/p>\n

\u2018My first recommendation would be to seek support from a qualified coach or personal trainer, even if only for a short period.<\/p>\n

\u2018Secondly, be patient \u2013 your body needs time to adapt. The person you are in week 1 will be very different from the person you are in week 10 if you stay consistent.<\/p>\n

\u2018Finally, just start \u2013 whether that\u2019s bodyweight exercises<\/a> at home, a pair of dumbbells, or simply standing up and sitting down repeatedly from a chair. 5 minutes a day is infinitely better than doing nothing.\u2019 <\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

\"4<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n