As she returns to our screens in the (excellent) second season of Ludwig, we’re wondering: how does Anna Maxwell Martin keep so fit at nearly 50?
At 49, the Motherland actor has a few key non-negotiables. For one, an early bedtime. She previously revealed that she won’t consider taking part in the Celebrity Traitors because filming seems to run so late – ‘I want to be in bed by 8pm’ – and told The Times: ‘If I’m at home, the earlier I can get to bed the better. I’d go to sleep at 8pm if I could, but I have to let the dog out later so she doesn’t sh*t all over the house. Once in bed, I’ll read for a bit […] and lights out.’
Number two: a diet packed with vegetables and pulses. And number three: exercise that’s fun to do, simple to add into a busy life and packs in plenty of benefits. Anna has previously spoken about her love of dynamic Pilates, and says she works her ‘lazy glutes’ by taking the stairs instead of the lift – which a recent study suggests can protect your heart health and boost longevity, FYI. In terms of cardio that ticks all three of those boxes, cycling is the one that has Anna’s heart.
BBC
In an interview with The Times, Anna revealed that she’s ‘always’ on her bike, using it as her primary means of transport (within reason). She said: ‘Interviews with me always start, “Anna walks in the room looking sweaty and haggard”, because I’m literally always rushing around on a bike looking sweaty and haggard.’ The interviewer noted that Anna looked neither sweaty nor haggard, but that she was carrying a cycling helmet.
And the actor has clearly been into cycling for a while, having been interviewed by The Telegraph in 2015 ‘with a cycling helmet at her feet’. At the time, she mentioned frequently commuting around London while performing in Macbeth. And her experience specifically of London cycling: ‘I was knocked off my bike by a lorry the other day and today, I only made it a mile or so, then had to abandon it and take the Tube.’
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Anna raises a very important point here: that cycling out on the road comes with a significant amount of risk. It’s essential, whoever or wherever you are, that you only hop on your bike if you’re thoroughly familiar with the rules of the road (Transport for London has a very handy free ‘cycle skills’ course that you can do online or in-person) and wearing a proper helmet. But in spite of the risks, cycling – whether on road or on a stationary bike at the gym – is an excellent form of cardio for women of all ages.
Any time out on a bike can be great for you (along with the cardio, you’ll get access to fresh air and nature), but there are ways to amp up the health benefits. Kim Hawley, Good Housekeeping’s resident fitness expert, explains: ‘Cycling is a great all-round forms of exercise. It gets the heart rate up, strengthens your legs and, without the repeated impact of activities such as running, your knees may be really grateful. Regular cycling will improve cardiovascular fitness, boost mood, reduce stress (unless trying to navigate a busy London roundabout) and improve sleep – especially if you cycle outdoors.’
Kim notes that cycling is ideal for women in midlife. ‘It is particularly useful as we age because it strengthens the glutes, thighs and calves again without stressing the joints; which help with everyday activities such as climbing stairs plus it can also improve coordination, balance and confidence as well,’ she says. ‘Done regularly, cycling is a practical, low-impact way to improve fitness, protect muscle and keep your body capable, strong and independent for longer.’
To get the most out your rides, Kim offers up the following tips:
Cycle in a park where possible; it is safer and there is also less stopping and starting. Vary your terrain: Include steady pace where your heart rate stays lower as well as hills and shorter sprint intervals. Try cycling in a gym either on a stationary bike or try a spin class, which although they have a wicked reputation, there is nothing stopping you jumping on a bike at the back and just enjoying the party atmosphere until you become more accustomed to it. Cycling is not a weight bearing activity, which is really important as we age, so add in 2-3 weights sessions each week if you can: squats, lunges, deadlifts, calf raises, rows and presses would make an excellent accompaniment.READ MORE HEALTH & WELLBEING: