I specialise in coaching people aged 40-plus – do these six things for immediate results

Age inevitably brings changes to the body, but the extent of those changes isn’t predetermined. Consistent healthy habits can significantly impact how we look, feel, and function as we get older – potentially even surpassing our younger selves.

A Framework for Lifelong Wellbeing

Hong Kong-based gym owner Ed Haynes, a former international rugby sevens player, understands this firsthand. After a career marked by serious injuries, he dedicated himself to building a resilient body capable of lasting performance. Haynes began coaching at age 20, successfully guiding his mother from being unable to hold a plank at 59 to performing press-ups and pull-ups at 76. Over the past 18 years, he has helped hundreds of clients in their 40s, 50s, 60s, and beyond transform their health and fitness.

Did You Know? Haynes has been coaching for 16 years, and only a handful of his clients have consistently achieved all of his recommended “gold standards” for health.

Haynes’ approach centers around a six-pillar framework, emphasizing that lifestyle changes can yield quicker results than focusing solely on exercise. He likens improving habits to a journey: “If you walk 10 kilometres into the woods, you have to walk 10 kilometres out of it.” This highlights the time commitment required to reverse years of less-than-ideal habits.

The Six Pillars of Health

Haynes identifies six key areas for improvement: sleep, hydration, step count, diet, protein intake, and intentional movement. Each pillar has a “gold standard” to aim for, recognizing that progress is incremental and individual.

1: Sleep

Haynes prioritizes improving sleep duration, even in small increments. He explains that increasing sleep, even by half an hour, can reduce inflammation and pain due to the body’s recovery processes. The gold standard for those aged 40 and above is a minimum of eight hours of sleep per night, but he advocates for gradual increases, starting with achievable goals like adding 30 minutes at a time.

2: Hydration

Adequate hydration is another cornerstone of Haynes’ approach. He notes that many people don’t drink enough water and that simply adding one more bottle of water per day can reduce inflammation and alleviate pain. The gold standard is 35ml of water per kilogram of body weight daily, with adjustments for activity level and climate.

3: Step Count

Increasing daily step count is crucial for maintaining mobility and preventing age-related decline in walking ability. Haynes emphasizes that regular walking helps the body retain the skill of walking, preventing discomfort and potential falls. While 10,000 steps a day is a good benchmark, he suggests prioritizing simple changes like taking the stairs.

4: Diet

Haynes recommends a diet centered around colorful, whole foods, with adequate protein intake. He suggests aiming for 85% or more of foods to be unprocessed, or focusing on reducing consumption of ultra-processed foods (UPF). He defines UPF as foods containing ingredients not typically found in a home kitchen.

5: Protein Intake

Sufficient protein intake is vital for muscle repair and overall health. Haynes defers to Professor Javier Gonzalez, who suggests a protein intake of 0.75 to 1.2 grams per kilogram of body weight for general health, and up to 1.8 grams per kilogram for those who exercise regularly.

6: Intentional Movement

Haynes defines intentional movement as dedicated exercise, distinguishing it from everyday activities. He recommends strength training as particularly beneficial, as muscle acts as “body armour” protecting against injury and supporting overall physical function. The gold standard is four sessions per week, lasting at least 20 minutes each, but he encourages starting with one session and gradually increasing frequency.

Expert Insight: Haynes’ emphasis on lifestyle factors alongside exercise reflects a growing understanding of holistic health. While exercise is undeniably important, optimizing sleep, hydration, nutrition, and daily movement can create a synergistic effect, leading to more significant and sustainable improvements in wellbeing.

Haynes acknowledges that life changes – such as divorce, illness, retirement, or hormonal shifts – necessitate adapting these protocols. He stresses that maintaining health is an ongoing process, not a one-time achievement.

Frequently Asked Questions

What is the most important pillar in Haynes’ framework?

Haynes argues that improving lifestyle factors – sleep, hydration, diet – offers a more immediate impact on health and wellbeing than focusing solely on exercise.

What is the “gold standard” for daily step count?

Haynes suggests 10,000 steps a day as a good gold standard, but emphasizes that simply taking the stairs instead of elevators or escalators is a beneficial starting point.

How does Haynes approach setting goals for his clients?

Haynes advocates for incremental progress, starting with small, achievable goals and gradually working towards the “gold standard” for each pillar, recognizing that individual circumstances vary.

Considering the interconnectedness of these six pillars, which one do you believe would be the most challenging to consistently prioritize in your own life?