Muscle naturally declines as we age, which can increase the risk of frailty later in life. Therefore, strength and flexibility exercises can help increase muscle strength<\/a>, maintain bone density and balance, and reduce joint pain.<\/p>\n \u201cAs you get into your 60s and 70s, you start to lose muscle mass, and that\u2019s the cause of becoming more and more frail,\u201d Dr Dhanji explains. \u201cSo lifting weights in your 30s, 40s and 50s will hopefully prevent that frailty as you get into your 60s and 70s.\u201d<\/p>\n Muscle doesn\u2019t just help you move; it also affects how your body uses energy throughout the day.<\/p>\n \u201cWhat we underestimate is that muscle itself is active tissue,\u201d he says. Muscle is said to burn more calories at rest than body fat<\/a>. \u201cSo even at rest, when you put muscle mass on, it\u2019s burning calories. And so therefore, if you have a greater muscle mass, you\u2019re raising your metabolic rate, so it\u2019s easier to keep weight off.\u201d<\/p>\n Building and maintaining muscle isn\u2019t just about lifting weights \u2013 it also relies on getting enough protein, particularly if you\u2019re trying to lose weight<\/a> at the same time.<\/p>\n \u201cTrying to hit a good protein target is difficult,\u201d Dr Dhanji adds, noting people losing weight need adequate protein intake and strength training, so \u201cthat when they’re losing the weight, the weight is coming off the fat and not [the] muscle.\u201d<\/p>\n According to the British Dietetic Association<\/a>, protein needs range from around 0.8\u20131.2g per kg of body weight a day for less active adults, rising to 1.2\u20132.0g per kg for those doing regular strength or high-intensity exercise.<\/p>\n Tips to increase your protein intake:<\/p>\n \ud83c\udf73 Add protein to every meal (eggs, yoghurt, beans, fish or meat)<\/p>\n \ud83e\uddc0 Choose protein-rich snacks (nuts, seeds, cottage cheese, hummus)<\/p>\n \ud83e\udd5b Use milk or Greek yoghurt in breakfasts and drinks<\/p>\n \ud83c\udf7d\ufe0f Spread protein across the day, not just one meal<\/p>\n Strength building exercises help maintain muscle, bone density and functional independence as you age. (Getty Images)<\/p>\n 2. Make time for a daily walk<\/p>\n If you could only add one simple habit to your routine, Dr Dhanji says walking would be a strong contender.<\/p>\n \u201cWe underestimate how much low-intensity exercise walking is,\u201d he explains. \u201cIt\u2019s great for getting the joints moving, it\u2019s great for fat burning, and just being out and about outside is great for your mental health<\/a>.\u201d<\/p>\n Evidence reviewed by the National Institute for Health and Care Research (NIHR) suggests even modest amounts of regular walking can reduce the risk of heart disease and early death compared with being inactive.<\/a><\/p>\n Because walking is accessible, it\u2019s also one of the easiest habits to stick to long-term.<\/p>\n Mixing strength work with everyday movement like walking can boost overall health and wellbeing. (Getty Images)<\/p>\n 3. Use SPF all year round<\/p>\n If there\u2019s one skincare habit that consistently makes the biggest difference to how skin ages, this is it.<\/p>\n \u201cThe biggest cause of ageing of the skin \u2013 and visible ageing \u2013 is photo damage,<\/a>\u201d Dr Dhanji continues. \u201cThat\u2019s why, if you go to any kind of skin expert, the one thing they\u2019ll say is a non-negotiable as part of your skincare regime should be an SPF.\u201d<\/p>\n He recommends:<\/p>\n At least SPF 30 every day<\/p>\n![\"undefined\"](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/12\/3e16fec0-ba27-11ef-9dbf-841cc966ef70.jpeg\"\/)
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