Three Women share their tips to keeping active in your 50’s

As we move through the seasons of life, it’s essential to maintain an active lifestyle to keep our bodies healthy, strong and mobile. In this feature we’ll introduce you to three inspirational women who are proving to themselves and others that age is simply a number and your health really is your wealth. 

Running the Derbyshire Hills, starting each morning with a 10-mile Peloton session, trekking across the world for charity and wild swimming in the cold sea off the coast of Cornwall are just some of the favourite past times of three real women aged 50 and beyond who together aspire to remain active throughout the years to come.

But in order to remain active and feel confident in their body’s ability to take part in these inspiring activities, the gold is found in the everyday smaller choices and decisions they make regarding their health and wellbeing.

These three women show that staying active and healthy is possible as we age and by finding activities to enjoy and taking steps to protect our health, anyone can stay active and vibrant in your 50’s and beyond.

Below they share just how they do it and how walking 10,000 steps a day, eating a nutrient dense diet, a good sleep routine and taking very good care of their joints are common threads in the tips and advice they share to help inspire others too. Let’s find out what secrets they have tucked up their sleeves to keep their body and mind sharp as they transition into their 50s and beyond.

Charity Challenger – Kelsey Barrie 

Kelsey Barrie, lives in Sheffield and has just turned 50 this year. In November, Kelsey and 7 other women nicknaming themselves ‘The Intrepid 8’ are taking part in a charity walk from Petra to Jordan which involves trekking for 9 hours a day for 5 days straight to raise money for a Children’s Hospital. Aside from training for this challenge, Kelsey rides her Peloton everyday.

Hill Runner – Sarah Guise

Sarah is in her mid-50’s and lives in Buxton Derbyshire with her teenage son and dog. She is a Kore Therapist and very keen runner and dog walker of the Derbyshire Hills. She runs three times a week, walks the dog twice a day and also cycles too.

Wild Swimmer – Naomi Smith

Naomi is 53 and lives in Cornwall with her husband and two grown-up sons. She is an avid cold-water swimmer (and yoga teacher!) She is part of a swimming group who swim out from the beaches in Cornwall even in winter! 

How important is being and maintaining active to you?

Kelsey – It’s incredibly important for my mind, body and spirit. It makes me feel energised and ready to tackle the day ahead. I like the buzz being active gives me and the opportunity to reconnect with nature when walking and hiking. Movement is most definitely medicine!

Sarah – My husband and I used to have a lot of commitments but always made time for a run. This usually meant getting up really early. That way, even if your day is really demanding, you have done what YOU need to do and feel well and invigorated and ready to give your time to others and your job. Also, getting out into the countryside, the woods and moors is like a reset. For me it’s time to pray and think, as well as train and keep fit or just rebalance mentally.

Naomi – Being active is really important for my physical and emotional wellbeing. I appreciate my body, what it does for me and want to keep my range of activities as broad and my ability be active for a considerable amount of time.

What is your favourite active pastime, why?

Kelsey – I hope it’s ok to choose two……as I can’t decide between my Peloton or walking and hiking. I really enjoy being part of the Peloton community which is strange given it’s a stationary bike and all the classes are online so I’ve never actually met anyone! The bike arrived during Covid so it was great not just for my physical but also my mental wellbeing.  I like the fact that it’s in the garage ready to go so I literally have no excuse not to jump on it each day.

Sarah – Although I love zipping about on my bike and like occasional long rides out, running is my favourite active pastime. I love the simplicity of just stepping outside the door and getting out of town and up on a hill in a few minutes.

Naomi – Swimming in the sea. I’m not an especially strong swimmer, that’s something I’m working on before I go on a swim/trek holiday in August but I really enjoy getting in the water regularly all year round. It is different every time, the conditions, the company and the way it appeals to your senses. It makes you extremely present. Watching the waves, deciding on your strategy to stay safe, checking in with those around you. I call it my factory reset, I love the sense of adventure, risk within reason and prioritising my wellbeing.

What does healthy joints mean to you and your active lifestyle?

Kelsey – Healthy joints are essential… there’s no way I would be able to be as active as I am if I didn’t take very good care of them. I make sure to warm up and cool down properly before and after exercise and have regular massage too.

Sarah – Running downhill on rough ground is exhilarating but is also a confidence-booster. I feel secure on my own two feet and like challenging myself to leap onto rocks and logs.

Naomi – Very important to walk for miles, clamber to swim spots, continue to teach yoga – healthy joints are essential.

What part has the menopause played in your levels of fitness, energy and overall wellness and joint health?

Kelsey – I haven’t noticed any decline in my fitness and to be honest, if anything I think my fitness has improved over the last few years.  I now have a PT twice per week as well who focuses on strength training, balance and posture exercises which I feel has really helped.

Sarah – For me, menopause coincided with a worsening of decades of migraines and nausea of which candida overgrowth was the culprit. I decided to undertake a gut cleanse. My hot flushes and mood swings vanished overnight and I had a renewed energy. I felt the need to support my joint health more but was able to continue with my activities as before.

Naomi – I’ve noticed that they would naturally decline if I didn’t have the drive and determination to work at staying well. I do try to listen to my body, what it needs in terms of nutrition, exercise, rest and self care. I am learning to be kind to myself and prioritise my needs. I do tend to put others first so I’m learning to pause and ask ‘what do I need?’.

What are your go-to products for keeping active such as diet, supplements, fitness tools?

Sarah – I have a mainly veggie diet with the occasional oily fish meal. I tend to massage my legs and shoulders most days with Weleda’s Arnica Massage Balm to improve circulation and warm the joints. This also helps with recovery if I’ve pushed myself or done a few hours of gardening(rare!) or if I’ve been sitting still too long. When it comes to fitness tools I sometimes use therabands to strengthen my knee joints and aim to sit on an invisible ‘chair’ while cleaning my teeth (2 x 2 minutes per day. Tick!) to Strengthen the quads. Isometric contraction (squeezing the muscles in isolation without strain) of the glutes, lats and quads is great for strengthening muscles and stabilising movement. I do this throughout the day, as I’m sitting, standing, driving, waiting for the kettle to boil… Whatever!

Naomi – I try to eat seasonally and have a balanced diet. I tend to use supplements if I feel the need, rather than all the time. Yoga, breath-work and meditation are important, particularly when I experience menopausal symptoms such as short fuse, hot flushes and brain fog.

Do you take any supplements, if so, which ones and do you have a specific supplement protocol?

Kelsey – I’m an avid fan of Cytoplan’s supplements and take a whole range of supplements to keep myself well. From their range I take Vitamin C, Vitamin D3, Biofood Magnesium, Hair Skin & Nails, Saccharomyces Boulardii and Menopause Support

Sarah – If I feel under the weather I take Sea Buckthorn supplements and Vitamin D3.

I generally start the day with a barley grass powder which I mix with water and take Cytoplan’s Immune Complete 2

Do you follow any specific diet regime?

Kelsey – Not particularly – I try to ensure I eat a varied diet and drink plenty of water.

Sarah – I cook from scratch most of the time and aim to eat in season. Not always possible I find.  I usually have an egg for breakfast with kimchi and drink lots of green day throughout the day. But I also really enjoy a freshly ground espresso at breakfast. I regularly make soups and stews with miso, pulses and veg and eat perhaps rather a lot of (delicious locally made sourdough) bread. Dark chocolate and nuts feature strongly in a typical week too

I’m naturally not much of a drinker but seriously need to increase my water intake if I do. I find that pain of any kind is reduced with hydration

How important is nutrition when it comes to looking after your body?

Kelsey – Nutrition is extremely important and I do think about nutrients in terms of my overall health and helping me to stay strong, healthy and hopefully reduce my chances of becoming ill. I feel having a varied and balanced diet helps my body get all the nutrients it needs but I do take supplements such as Vitamin C, Vitamin D3, Magnesium and ones to maintain joint health.

Sarah – I applied for a part time job in a health food shop when I finished my degree in 1989. They asked me to read something about health food before the interview. I didn’t get the job but I am very grateful for the reading suggestion! I read a book about Veganism and Vegetarianism and became veggie overnight, mainly from an animal wellbeing perspective. Over the years I have come to understand more and more that healthy farming and animal welfare is essential for our health too. I take care to buy local, seasonal, organic where I can and If I’m training for a race or if I’m under the weather, I take extra care with my diet and make sure I am getting enough antioxidants, Vitamin C, D, B, Essential Fatty Acids and Magnesium

Naomi – I try to really listen to my body, pause and ask myself what do I need and make good decisions. It doesn’t work all the time but I do feel the difference when I’m being wise. Nutrients wise, keeping my muscles and joints happy and immunity strong are the most important thing to me. So I’d say most important nutrients are enough protein, omega oils and a good range of vitamins, especially vitamin D.

What foods could you not live without & why?

Kelsey – A usual day food wise will probably tend to include my favourite foods which are yoghurt, fresh fruit and nuts such as almonds, walnuts and hazelnuts. I tend to have chicken or fish most days plus at least 5 portions of vegetables.  I probably tend to go more for salad during the summer and I do love cheese but limit it to once/twice per week.

Sarah – I couldn’t live without most of the following in ‘typical day!!’

  • Birch Juice (just for springtime) and barley grass juice powder 
  • Fried egg, kimchi and sourdough toast or porridge with seeds and nuts
  • Homemade veg soup (I try to get beetroot a few times a week)  or beans on toast or bean stew and rice, quinoa or couscous
  • Avocado with lime juice, salt and pepper
  • Snacks such as nuts and dark chocolate

Naomi – Fresh is best. If I’ve been swimming I do like something warming such as porridge with a variety of accompaniments, pretty soon after I get home. If I haven’t been swimming I tend to give my digestive system a slow start and won’t eat until late morning. I like alternating between fresh fruit and some carbs for breakfast or going for protein such as eggs with spinach or avocado.

If something is going a bit past it’s best it invariably gets put into a soup. Soup has to be home made.  I can’t abide tinned soup, I’d rather go without! Or it’s a sandwich of some sort. I do like it to be tasty and a bit adventurous. I enjoy foods and flavour combos that provide umami – so it’s quality not quantity in terms satisfaction.

I have to be disciplined in the afternoon and evening when my kids come home from college and after dinner not to snack with them. They’ll eat up to 11pm at night which really doesn’t suit me. Joining in with them has gained me a couple of stone during menopause years.

Making dinner to please everyone is quite a task. If I were just pleasing myself in winter it would be pasta based. In summer it’s salad or fish and steamed veg. I have to watch portion size and distract myself from food after 7pm.

When in recovery, which foods do you use to recover well, any favourites?

Sarah – miso soup with slices of root ginger will usually give an instant boost, plus lots of herbal teas maybe with added honey or an elixir

Naomi – As a pescatarian I like to eat oily fish, greens and grains.

Has your diet evolved or changed over the last 10-15 years, if so, what has changed and why?

Kelsey – I’m more aware of what foods I need to fuel my body and try to eat the rainbow as much as is practically possible.  I believe in everything in moderation so I think it’s important to not deny yourself the things you like to eat but remember that it’s all about balance.

Sarah – During in menopause I carried out a through gut cleanse supported with Cytoplan’s Cytocleanse and multivitamins plus a whole load of homeopathic drops for liver, kidney, adrenal and pancreas support. I now know that I always feel better with low or no refined sugar, low caffeine, low refined foods and for eating fermented foods regularly.

Naomi – Probably in the last five years I’ve put on some weight with peri menopause and this sits in different places to where it used to, more around my middle.

How many steps do you average per day/week?

Kelsey – I do about 100,000 steps per week on average and at least 10,000 each day

Sarah – I calculate I rarely do fewer than 10,000 steps per day and on a Saturday can easily double that

Naomi – 50,000 – 80,000 a week, very much depending on the time I have.

What are you most hopeful about for the future in regards to your active lifestyle?

Kelsey – I hope I can continue to take some form of exercise each day, however big or small.  It may well have to be adapted as I get older but I feel very fortunate to be on the cusp of reaching 50 and to have such an active life.

Sarah – To keep enjoying it and to increase the challenge factor

Naomi – To have more time to dedicate to being active as I prioritise my needs and I hope to make ‘being active’ a bigger priority.

Is there anything you know now in regards to keeping active, that you wish you’d know 10, or 20 years ago?

Sarah – I’m certainly far more active now than I was in my teens and twenties! Possibly because I didn’t have a set rhythm to my days and life. I think that since my mid 30s I’ve been almost hardwired to start my day with a walk and or stretching and yoga work. This means that I can’t imagine stopping and that it’s as natural and obvious as having breakfast.

Naomi – Trying something new and being open-minded about how to stay active is really important. Starting chill swimming the summer before COVID struck really was a saving grace in meeting new people and forming strong friendships very quickly.

How have you recovered from any injuries in the past ten years? If so, what were the main tools that helped aid your recovery?

Kelsey – I have to say I’m so grateful that I have an osteopath I visit once per month who looks after my muscles and joints.  Initially my visits were purely post injury however I now attend for general wellbeing and maintenance. 

Sarah – I have had an occasional one-sided knee tissue from pelvic ligament strain. I am careful to not strain it, so I would cycle or swim instead of run. I would also massage with arnica and have KORE therapy treatments. I also practise acupuncture so am able to treat myself!

Naomi – I had a nasty ski accident seven years ago. Physiotherapy and Chiropractic helped me a lot. Arnica, and when I feel I need them; joint supplements.

What motivates you to keep active when you don’t want to?

Kelsey – I take the approach that it can be literally as little as 15 or 20 minutes each day so I don’t feel I have any excuse not to do something.  It’s rare that I’ll not do some form of exercise each day, even if it’s just a short walk.

Sarah – My dog! Or a prior arrangement with friends

Naomi – Knowing I always feel better physically and mentally after some exercise, rather than being in the lethargy doldrums.

How important is sleep to your well-being and do you have a sleep routine?

Kelsey – Sleep is vital and I know I feel it when I’ve had a fitful nights sleep which is normally due to menopausal hot flushes and itchy skin. I try to go to bed at roughly the same time each evening, wind down by reading or watching TV and try to be up around the same time each morning which I find actually helps improve my sleep.

Sarah – Sleep is super important to my mood and energy. If my sleep isn’t so good I take NAC and spray magnesium onto the skin and massage lavender oil onto my shoulders before bed. I always benefit from a nice sleep routine: wind down an hour before bed, get pyjamas on, cleanse and moisturise, but sometimes the best laid plans… I sometimes use acupuncture or acupressure points to great effect too and regularly sleep 7 hours uninterrupted.

Naomi – Sleep is important, if I sell myself short on sleep I function less well, get moody, irritable and less productive.

What changes have you noticed in your body and energy levels in the last five years and how do you keep energy levels up?

Kelsey – Having lost weight since Covid I feel that I generally have more energy and combined with regular exercise and maintaining a healthy diet has kept my energy levels up.

Sarah – Grief, stress and lockdown really knocked my ability to push myself. I always kept walking and just gently trotted or jogged as a kind of therapy more than anything. I listened to my body, and my mind. I never force myself to exercise and am grateful for just ‘getting out’ or managing whatever I manage. Being able to enjoy the countryside always boosts my energy.  I think that an attitude of gratitude helps us to be flexible and is healthy for mind and body.

Naomi – My energy levels have dropped a little and I try to keep them up by exercising regularly, just doing something makes a difference. I am more conscious and kind to myself about building in rest time to recover too.

What would you like to achieve ‘active wise’ in the next year?

Kelsey – In November I’m heading off on a trek to Petra to raise funds for The Sheffield Children’s Hospital.  This is going to be a huge challenge but I feel so lucky that I’m going to get to experience it with 7 friends. It’s really important to me to give something back and I’ve spent many years as a volunteer fundraiser raising money for lots of local charities and groups in Sheffield so the opportunity to do this really resonates with me.

Sarah – I’m starting to feel mentally and physically ready to push myself now and plan to run a 13 mile fell race in the autumn.

Naomi – Getting swim fit to make 2k swims ‘easy’.

What is your overall vision for yourself as an active person in the next 10 or 20 years?

Kelsey – To continue to maintain a healthy lifestyle, listen to my body and look after it to the best of my ability.

Sarah – I have a friend in the running club who is 10 years older than me and runs marathons. Incorporating cycling, walking and stretching I hope to keep running half marathons at least when I’m 65. Being happily active is a way of life that I don’t see being affected by age.

Naomi – Gosh I’ll being going into retirement in that time frame – so more time to be active and enjoy pacing myself but always be up for an adventure!

What one piece of advice would you share with younger you with regards to your health, wellbeing, nutrition or fitness?

Kelsey – Health really is wealth……exercise regularly, eat well and remember that wellbeing doesn’t just cover your physical health but also your mental health.  Self care is never selfish!

Sarah – Don’t wait for your health to deteriorate! Invest in a healthy balanced diet and exercise plan. I would have advised the teenage me to attend to my gut health and not waited til I was 50. Better late than never though!

Naomi – Put yourself first, find a well matched exercise buddy who likes doing what you do so it is more fun and you’ll keep at it together.

To find out more about Cytoplan’s Inspirational Women and market-leading Joint Health range head to: www.cytoplan.co.uk/inspirational-women

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Our Editorial Team are writers and experts in their field. Their views and opinions may not always be the views of Wellbeing Magazine. If you are under the direction of medical supervision please speak to your doctor or therapist before following the advice and recommnedations in these articles.

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