‘I’m 57 but my metabolic age is 10 years younger thanks to these 4 fitness habits’

Business owner and women’s health, fitness and menopause educator Meera Bhogal says her ‘relationship with exercise today is almost unrecognisable’ compared with what it was like when she was younger. Clearly, something is working, as she’s reduced both her biological and metabolic ages by a full decade.

So, what’s changed?

‘Growing up, the focus was very much on being as thin as possible – exercise was used as a tool to burn calories and compensate for food,’ Meera tells WH. ‘I spent hours doing cardio, aerobics and spin classes because I believed that feeling exhausted and drenched in sweat was what made a workout successful.’

‘Now, my approach is completely different – exercise is no longer about chasing a particular body shape. It’s about maintaining my health, preserving muscle mass, supporting my mobility and staying physically capable for decades to come,’ she adds. ‘I want to be strong, independent and healthy well into my later years, and my training now supports my long-term quality of life rather than simply changing how I look.’

1. She practises yoga regularly

Meera says regular yoga has been ‘transformational’ for her.

‘Yoga has taught me how to slow down, connect with my breath and view movement as a form of moving meditation,’ she explains. ‘I practise Ashtanga yoga [often early in the morning] between 3 and 4 times per week, with sessions ranging from 30 minutes to 2 hours depending on my schedule.’

2. Strength training is her priority

‘My understanding of strength training has evolved significantly, and building and maintaining muscle is now one of my biggest priorities,’ says Meera. ‘Muscle supports healthy ageing, reduces the risk of osteoporosis, improves metabolic health and helps me stay strong and independent.’

‘I strength train around 4 times per week on average – some weeks it might be 3 sessions and other weeks it may be 5, but 4 is usually my baseline,’ she adds. ‘I generally train in the afternoon when I’ve had enough food and energy to perform well.’

Meera splits her strength sessions into push, pull, upper- and lower-body days, and focuses primarily on compound movements – exercises that recruit multiple muscle groups, such as deadlifts and squats.

A study published earlier this week involving more than 140,000 participants found that those who consistently performed between 90 minutes and 2 hours of resistance training per week had a 13% lower risk of death from any cause.

3. She doesn’t overdo cardio

While Meera says she doesn’t ‘do excessive cardio’ because preserving muscle mass remains a priority, she still includes it 2 to 3 times per week.

That might mean walking, StairMaster sessions, interval training on a bike or SkiErg, or shorter bursts of higher-intensity work.

The same study found that the lowest risk of death from any cause was generally observed among participants who combined aerobic exercise with strength training.

4. She prioritises recovery

Alongside strength and cardio work, Meera says she prioritises ‘recovery through mobility work, stretching, foam rolling and good sleep habits’.

Proper fuelling is crucial too.

‘I eat far more than I used to and have a much better understanding of protein, carbohydrates and fats,’ she says. ‘Rather than restricting food, I now focus on nourishing my body properly so it can perform and recover.’

‘Finding the right balance between strength training, cardiovascular fitness, nutrition, mobility, mindfulness and recovery has been life-changing,’ she adds.

Her advice for women who don’t know where to start?

‘The biggest mistake I see is women trying to do everything themselves by piecing together information from social media and expecting rapid results. Strength training is a skill and there’s real value in learning it properly,’ she says.

‘My first recommendation would be to seek support from a qualified coach or personal trainer, even if only for a short period.

‘Secondly, be patient – your body needs time to adapt. The person you are in week 1 will be very different from the person you are in week 10 if you stay consistent.

‘Finally, just start – whether that’s bodyweight exercises at home, a pair of dumbbells, or simply standing up and sitting down repeatedly from a chair. 5 minutes a day is infinitely better than doing nothing.’

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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.  She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.  A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.