As men and women enter middle age, many begin to experience a decline in their health and fitness, often feeling like they’ve lost control over their bodies. But why do so many give up on trying to stay healthy during this critical period?
One key reason is life's responsibilities. By middle age, we are often balancing demanding careers, family obligations and financial pressures. Health and fitness may take a back seat as work deadlines, parenting duties and other daily stresses consume most of our time and energy. It’s easier to skip the gym and make dietary decisions when time is limited.
Another factor is the physical decline that occurs with age. Weight gain, lower energy levels and slower recovery times can make exercise feel more difficult and less rewarding. These changes can lead to a sense of frustration and resignation, where we feel that no matter what they do, we won’t regain their former vitality. This can result in an “I’m too old for this” mindset, reinforcing unhealthy habits.
As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment.
"My metabolism has slowed"
Interestingly the latest research (see studies at bottom of page) shows that our basal metabolism does not slow until the mid 60s. There are however are 2 separate phases - in our mid 40s and 60s - where our bodies do, in fact, suddenly age.
Middle age weight gain is primarily due to changing lifestyles, we become more sedentary and eat more. Age related muscle loss, sarcopenia, starts to come into effect. Women also have to deal with hormonal changes during perimenopause / menopause that affects their weight. Hypothyroidism can also be an issue and is more common in women than in men.
Notwithstanding, keeping physically active and having a healthy BMI can keep you younger than your contemporaries and even those 'younger' (in number of years) than you.
Lack of motivation plays a huge role in how we maintain our health. Without clear health goals or a strong “why” we can lose the motivation to maintain a healthy lifestyle. And at the same time we see our parents, our contemporaries, ourselves, living with chronic illness or physical decline. For some - this motivates us, for others - not. Read more on motivation here.
Social influences can further reinforce this behaviour. We often have peers who share similar lifestyles, making it easier to normalise poor health choices. Instead of being motivated by others, we may find ourselves in environments where unhealthy habits are the norm. Fortunately we are seeing middle aged influencers (often podcasters) that resonate with many. Ultra-athlete and podcaster Rich Roll, amongst others, Huberman or Rhonda Patrick resonate with many, but cutting through the internet noise and understanding who is trustworthy is difficult.
Finally, denial plays a part. Sadly, too large a part. We can often avoid confronting declining health, brushing it off as “just getting older” and ignoring the long-term consequences. Inaction is the easiest option. This denial can lead to years of inaction, worsening our health further.
Breaking this cycle requires self-awareness, finding new motivation and setting manageable goals. It’s never too late to take control of your health but it starts with a decision to prioritise yourself, your self-care. And sooner is better than later.
The 'middle age' brings new challenges - body weight, stress and chronic illness are common - but there are also new opportunities for health. It is possible to win back years and vitality, by more than you can imagine. I believe a combination of fostering internal motivation, building self-efficacy and leaning on support is key. It’s also important to align your health goals with your identity to create the conditions for success in health.
With the right approach and support, you CAN make sustainable changes and live a healthier, more fulfilling life.
Stay Healthy,
Alastair
(Yep, middle aged, carrying two long-term injuries and making the most out of it!)
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Related Studies and Resources
Shen, X., Wang, C., Zhou, X. et al. Nonlinear dynamics of multi-omics profiles during human aging. Nat Aging (2024). https://doi.org/10.1038/s43587-024-00692-2
Hurtado MD, Saadedine M, Kapoor E, Shufelt CL, Faubion SS. Weight Gain in Midlife Women. Curr Obes Rep. 2024 Jun;13(2):352-363. doi: 10.1007/s13679-024-00555-2. Epub 2024 Feb 28. PMID: 38416337; PMCID: PMC11150086.
Pontzer H, Yamada Y, Sagayama H, Ainslie PN, Andersen LF, Anderson LJ, Arab L, Baddou I, Bedu-Addo K, Blaak EE, Blanc S, Bonomi AG, Bouten CVC, Bovet P, Buchowski MS, Butte NF, Camps SG, Close GL, Cooper JA, Cooper R, Das SK, Dugas LR, Ekelund U, Entringer S, Forrester T, Fudge BW, Goris AH, Gurven M, Hambly C, El Hamdouchi A, Hoos MB, Hu S, Joonas N, Joosen AM, Katzmarzyk P, Kempen KP, Kimura M, Kraus WE, Kushner RF, Lambert EV, Leonard WR, Lessan N, Martin C, Medin AC, Meijer EP, Morehen JC, Morton JP, Neuhouser ML, Nicklas TA, Ojiambo RM, Pietiläinen KH, Pitsiladis YP, Plange-Rhule J, Plasqui G, Prentice RL, Rabinovich RA, Racette SB, Raichlen DA, Ravussin E, Reynolds RM, Roberts SB, Schuit AJ, Sjödin AM, Stice E, Urlacher SS, Valenti G, Van Etten LM, Van Mil EA, Wells JCK, Wilson G, Wood BM, Yanovski J, Yoshida T, Zhang X, Murphy-Alford AJ, Loechl C, Luke AH, Rood J, Schoeller DA, Westerterp KR, Wong WW, Speakman JR; IAEA DLW Database Consortium. Daily energy expenditure through the human life course. Science. 2021 Aug 13;373(6556):808-812. doi: 10.1126/science.abe5017. PMID: 34385400; PMCID: PMC8370708.
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