Let’s be honest, ladies – life after your 30s is busy as hell! You may be juggling work, family, and perhaps caring for elderly parents, and if you’re in your 40s or 50s you may also be navigating significant hormonal changes.
It’s easy to let your own well-being slip down the priority list.
But ignoring your health now can have a serious, long-term impact. At RunMoveTone, we believe in facing facts head-on so you can take control.
Here are 13 surprising and slightly scary facts about your health that you need to know right now.
The Health Facts You Can’t Ignore
The Inactivity Trap
- Muscle Mass is Slipping Away Fast. From around age 30, the average adult starts losing approximately 250g of muscle mass every year. This accelerates further after age 70. Losing muscle doesn’t just affect strength; it slows your metabolism, making weight management tougher and increasing your risk of frailty and falls later in life. (Source: British Dietetic Association)
- You’re Not Moving Enough. The UK Chief Medical Officers’ Guidelines recommend adults do at least 150 minutes of moderate-intensity activity (like brisk walking) and muscle-strengthening activities on at least two days a week. Many middle-aged women are falling short of both of these critical targets. (Source: NHS, UK Chief Medical Officers’ Guidelines)
- Sitting is the New Smoking. Prolonged sedentary behaviour (sitting or lying down for long periods) is an independent risk factor for chronic diseases, regardless of how much you exercise. If you have a desk job, simply breaking up long periods of sitting with light activity is vital. (Source: NHS, UK Chief Medical Officers’ Guidelines)
The Invisible Strain
- Chronic Stress Affects Your Cells. Sustained emotional or physical stress can increase levels of cortisol and adrenaline. Over time, this chronic stress can accelerate the ageing process at a cellular level, potentially leading to DNA damage and collagen breakdown. (Source: Dr Louise Newson/Cleveland Clinic)
- Stress Can Wreck Your Hormones. The relationship between stress and hormones is two-way. While perimenopause and menopause can increase stress, chronic stress itself can impact and reduce the production of key hormones like progesterone, which has natural calming properties. (Source: Dr Louise Newson)
- Mental Health Risk is Higher for Women. In the UK, women are more likely than men to report mental ill health. The Health Survey for England 2022 showed women were more likely to have a GHQ score of 4 or more, indicating probable psychological distress. (Source: NHS Digital)
The Sleep & Weight Connection
- Poor Sleep Increases Your Hunger Hormone. Regularly getting less than six hours of quality sleep can create a hormonal imbalance. It increases levels of ghrelin (the hormone that stimulates appetite) and reduces leptin (the hormone that suppresses appetite), making you feel hungrier and crave sugary, high-fat foods. (Source: LloydsPharmacy Online Doctor UK/Pelvicare UK)
- Insufficient Sleep Is Linked to Weight Gain. Women who sleep five hours or less a night are up to 15% more likely to become obese in the next decade, with one study suggesting that those with poor sleep increased their Body Mass Index (BMI) more than those with better sleep. (Source: Everyone Health Staffordshire/LloydsPharmacy Online Doctor UK)
- Sleep Deprivation Exacerbates Menopause Symptoms. If you’re struggling with hot flashes, night sweats, or irritability, a lack of quality rest can make them significantly worse, creating a difficult cycle of poor sleep and heightened symptoms. (Source: Pelvicare UK)
Nutrition & Chronic Disease
- Heart Disease is the Number One Killer of Women. While often considered a “man’s disease,” heart disease remains the leading cause of death for women. A healthy diet, such as the Mediterranean diet, can reduce your risk of heart disease by up to 30%. (Source: Johns Hopkins Medicine)
- Cholesterol Concerns are Real. The proportion of adults with raised cholesterol is higher among women (56%) than men (49%) in the UK. High cholesterol is a major risk factor for heart disease and stroke. (Source: NHS Digital)
- You’re Likely Not Eating Enough Fibre. The average UK adult often fails to meet the recommended daily intake for fibre, fruit, and vegetables. Fibre-rich foods (wholegrains, pulses, fruit) are crucial for digestive health and can help protect against heart disease, diabetes, and some cancers. (Source: British Nutrition Foundation)
- Bone Density is at Risk Post-Menopause. After menopause, the significant drop in the hormone oestrogen increases your risk of osteoporosis and reduced bone density. Getting enough calcium and Vitamin D, alongside weight-bearing and muscle-strengthening exercise, is vital for bone health. (Source: British Nutrition Foundation)
Stop. Move. Tone. Take Control.
Feeling a bit spooked? Don’t worry. The great news is that you have the power to change these statistics.
At RunMoveTone, we specialise in helping women just like you regain control, energy, and confidence. We focus on effective, manageable, and sustainable fitness that slots into your busy life. And we try to do it while having fun.
If you find gyms intimidating, we’ve got you – our newly opened gym, based in the heart of Hoo, means we can deliver private, one-on-one training sessions without concerns of intimidation. And if you prefer to train at home, in your own time, we can help there. Whether it’s in-person, at-home training, or designed-just-for-you programmes that you manage on your own schedule, we have a solution to help.
Ready to turn scary facts into success stories?
- Move: Let us guide you to the right balance of aerobic activity to boost your heart health and metabolism.
- Tone: We’ll show you how to safely and effectively integrate the muscle-strengthening work that’s essential for bone density and fighting muscle loss.
- Recover: Our holistic approach addresses the lifestyle factors like stress and sleep that have such a huge impact on your physical health.
Don’t wait for your health to become a statistic. Contact me on 07767 608462.
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