We listened to Atelier Clinic founder of @atelier.dr.aggie address aesthetic concerns like cellulite and muscle tone to reducing stress, cortisol levels, lowering inflammation and stimulating the lymphatic system.

Founder of the Whiteley Clinic, Professor Mark Whiteley, discussed the importance the venous system plays in overall wellbeing, the importance of thorough examination and accurate diagnosis. He explained the complications that can occur with pelvic pain, hormonal health concerns and the importance of movement, stress management and a healthy diet.

Dr Bevin McCartan explained the importance of a personalised approach to wellbeing, how to build a stronger body, the importance of both grip and leg strength for longevity and maintaining independence in old age.

This was a fascinating evening, and I think the biggest take away from all the guest speakers was the importance of any movement, strength training and controlling one’s stress levels.

One can buy at home Cortisol testing kits to ensure that you are not heading toward an autoimmune disease due to high stress and cortisol levels in this fast-paced world we live in.

As we age, muscle mass naturally declines, typically by about 3-8% per decade after the age of 30. This can lead to a decrease in strength, balance, and mobility and independence later in life, making it even more important to incorporate strength training into a regular fitness routine. Both bodyweight exercises and load-bearing exercises (such as using weights or resistance bands) are fantastic options to help combat muscle loss and maintain overall health.

Some effective exercises to include in your routine could be:

1. Bodyweight exercises:

• Squats: Great for lower body strength.
• Push-ups: Works chest, arms, and core.
• Lunges: Excellent for legs and balance.
• Planks: Builds core strength and stability.
• Glute bridges: Focuses on the glutes and lower back.

2. Load-bearing exercises:

• Dumbbell or kettlebell exercises: Such as bicep curls, shoulder presses, or deadlifts.
• Resistance band exercises: Like rows, leg presses, or chest presses.
• Barbell lifts: Squats, deadlifts, and overhead presses (for those who are comfortable with heavier lifting).

Incorporating these into your routine a few times a week can help slow down the muscle loss associated with aging. Start with lighter loads and gradually increase as you build strength. The key is consistency and progressive overload.

If you need help with creating a weekly routine or exercise variations, feel free to ask!