Q&A on Fitness with Kate Rowe-Ham

Two-thirds of women over 40 consider themselves to be in their prime, particularly because of a focus on health and wellness. Maintaining a consistent fitness routine is paramount to counteracting signs of internal and external ageing, something our fitness expert Kate Rowe-Ham knows to be true. We got the opportunity to ask her the questions we all want the answers to!

Q&A on Fitness with Kate Rowe-Ham
Health
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Q&A on Fitness with Kate Rowe-Ham

Two-thirds of women over 40 consider themselves to be in their prime, particularly because of a focus on health and wellness. Maintaining a consistent fitness routine is paramount to counteracting signs of internal and external ageing, something our fitness expert Kate Rowe-Ham knows to be true. We got the opportunity to ask her the questions we all want the answers to!

What are some common workout mistakes women over 40 make?

I feel like a lot of women don’t know how to train as we get older. I myself was guilty of this. It’s important to learn to adapt your workouts to your changing body and menopause symptoms that can creep in at this age. It’s also important to remember if you do change the workouts to suit you, you can still continue to do as much as what you’ve always loved, but you just need to work harder at it.

What are the best exercises for women to start doing if their goal is to stay in shape?

I can emphasis the importance of adding weights or resistance  to your workouts. The myth that we bulk has been well and truly busted, so I would encourage all women to strength train regardless of age : but also when you do this matters.

There is so much negative self-talk that we all do as we age and it’s only been exacerbated by social media as you constantly compare yourself to others. Do you believe that we first need to conquer our mind before we can achieve any fitness goal?

I did for a very long time, and having suffered from disordered eating in my teens and 20’s I really struggled. We need to change the unrealistic expectations that are fed to us. It makes it impossible, if one is lacking in self confidence, to feel like anything they do will work. I’m accepting and embracing my changing shape, which has been a journey, I no longer compare myself. I am good enough.


How do you keep motivated during lockdown? Should we all be setting ourselves goals?

This is so tough. Lockdown 1 and 2 I think was easier. In that lockdown 1 was a novelty and lockdown 2 we knew what to expect. Lockdown 3 well ... where to start. What I would say is be kind to yourself but in order to stay focused and motivated setting small weekly goals is key. You could look long term and think about signing up for an event with a friend later in the year. By committing with someone you will also be accountable and have a partner to that you can bounce off.


For those who are struggling with finding the time for fitness - are 5 minute fitness snacks between meetings or throughout the day a good way to maintain overall health? Can 5 minute fitness snacks be effective?

I’m on the fence with this one. I think 5 minutes of self care , breathing , reading and having some time out is beneficial but I don’t believe you can make any significant fitness gains in 5 minutes.Government guidelines suggest that we do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.


Why do you believe variety is important to maintaining a healthy body?

Variety will make any workout sustainable and keep you motivated which will in turn help you commit and stick therefore you will make those fitness gains and progress whilst  giving you mobility and strength.

How should we start exercising again without hurting ourselves after months of lockdown?

Ideally you would have still been relatively active but if not look to doing some beginner workouts on YouTube or sign up with an online bespoke training program, which funnily enough I’m working on at the moment.

Why do you believe variety is important to maintaining a healthy body?

Variety will make any workout sustainable and keep you motivated which will in turn help you commit and stick therefore you will make those fitness gains and progress whilst  giving you mobility and strength.

Does high intensity exercise make us more stressed? Should we also make sure to prioritise low intensity exercises?

You can keep up the high intensity workouts but just look to doing 2 times a week and incorporating more strength training. High intensity can stress the body but you will be able to gauge this. On a personal note I have run some of my fastest times by adapting my training so although one might be getting older it most definitely doesn’t have to slow us down.

Do you believe that nutrition is equally important as exercise?

Yes if not more so because you can’t out train a bad diet. You must fuel your workouts and your body so that you can get maximum gains. I like to make it clear to my clients that it’s important to enjoy eating and exercise to make it a much better and more productive activity, and that if feel like chocolate, have the chocolate ❤

Follow Kate on @katerh_fitness for more fitness tips!