| Testosterone replacement therapy - your testosterone starts to decline when you hit 30 by about 1% a year. TRT replaces it to where it would be if you were a healthy twenty year old. This will allow you to train harder and recover quicker. Stretch every day to maintain mobility. Look at something like GOWOD for a personalised program. Down Dog yoga app is brilliant as well. Exercise: Don’t do the same exercise two days in a row. Choose several low impact cardio exercises you enjoy and cycle between them such as: - Rowing - Swimming - Cycling - Rucking - Aqua Jogging - SkiErg Do some form of resistance training. Do little and often rather than long sessions. Look at swapping traditional exercises out for more ergonomic alternatives. The aim of the game is to get volume on the muscles whilst avoiding stress on the nervous system. For example: - Belt squats instead of back squats - Trap bar deadlifts instead of conventional - Swapping barbell movements for dumbbell movements - Using sand bags and kettlebells instead of metal and rubber counterparts. Train your explosivity. This is the first thing to go as you get older. Old men can still be insanely strong but they’re rarely as explosive as in their youth. TRT will help with this. If your job is computer based, invest in some ergonomic office equipment. I recommend the Hag Capisco as a chair. If you get one, make sure you get the foot ring as well, it’s madness that it doesn’t come as standard. Get a split keyboard such as a ZSA Moonlander. If you get one, get a “ZSA Platform” to mount it on as well, makes it a million times better. Be prepared for a frustrating learning curve with it. I’ll post my layout for it here at some point or check my comment history where I already posted it somewhere else. I also recommend purchasing a standing desk, such as a YoYo or Jarvis desk. Another cheaper alternative if you only need an area for a mouse and keyboard is something like the “Lifeline Cycling Table”. The way I have found standing desks to actually work and not just get abandoned is to have the desk permanently set to standing height, and to have your chair set up at standing height too. That way you can easily switch between standing and sitting without any messing about. I used to recommend standing desk mats but don’t anymore as they often interfere with whatever chair you’re using. You end up having to faff and move them out of the way if you want to sit down and then get them back again if you want to stand. Same with the treadmill desks. Just invest in some carpet or a nice soft rug that way you get the cushioning benefits for your feet but can also move the chair around on it freely. Eat healthy as other people have said. Invest in meal prep containers and make it as easy as possible for yourself. Buy a Garmin or smart watch to monitor health metrics. Journal to keep your mind healthy. Spend time in nature. |