Top Health Tips for Maltese Food Lovers in Their 40s
This article explores the importance of fitness assessments for individuals in their 40s, focusing on maintaining strength, flexibility, cardiovascular health, and balance to support a vibrant lifestyle in Malta. Experts share practical tests like the Cooper Run, Wall Sit, and Sit-Rise Test to evaluate fitness levels and identify areas for improvement. Coupled with Malta’s Mediterranean diet, rich in fresh fish, olive oil, and vegetables, these tests provide a foundation for healthy living. With its culinary offerings and active lifestyle opportunities, Malta is well-suited for individuals looking to embrace wellness and longevity in their 40s and beyond.
Fitness Tests You Should Be Taking in Your 40s – Can You Pass?
Turning 40 is a milestone worth celebrating. It’s a time to reflect on achievements, embrace new challenges, and set the stage for a healthy, fulfilling future. However, as we step into this new decade, our bodies also begin to shift in ways that demand our attention. Muscle strength can decline, flexibility may dip, and life’s stresses often take a toll. In Malta, where Mediterranean living and good food are celebrated, maintaining a balanced and healthy lifestyle is key to longevity and happiness.
“People over 40, across all demographics, have a higher risk of developing Type 2 diabetes,” notes Jonathan Robinson, an applied sports scientist at the University of Bath. “Cholesterol and other cardiovascular risk factors become more significant. Lung function begins to decline after the age of 35, so this can become more noticeable for people in their 40s. And bone density issues [are more common], particularly in women due to hormonal changes after menopause.”
While these facts might sound daunting, the good news is that these changes are not irreversible. In fact, adopting a proactive approach to your health can help you stay fit, active, and ready to enjoy Malta’s vibrant lifestyle for decades to come. Below, Robinson and longevity-focused personal trainer Ollie Thompson share simple fitness tests that can be done at home or in the gym to assess your current fitness level and identify areas for improvement. Whether you want to keep up with your kids, hike the scenic Għajn Tuffieħa trails, or simply feel your best while enjoying Malta's exquisite cuisine, these tests are a great starting point.
1. Cardiovascular Fitness: Testing Your VO2 Max
Your VO2 max indicates how efficiently your body uses oxygen during exercise, making it a key marker of cardiovascular health, longevity, and overall fitness. A higher VO2 max has been linked to a reduced risk of conditions like diabetes, high blood pressure, and heart disease – all of which are crucial considerations for maintaining a healthy lifestyle.
Test 1: The Cooper Run
After a warm-up, run as far as you can in 12 minutes on a flat course.
Scoring for people in their 40s:
- Men: Poor (<1,400m), Average (1,700-2,099m), Excellent (>2,500m)
- Women: Poor (<1,200m), Average (1,500-1,899m), Excellent (>2,300m)
Test 2: The Rockport One-Mile Walking Test
Walk a flat, one-mile route as quickly as possible, recording your time and heart rate. Use this formula to calculate your VO2 max:
VO2 max = 132.853 – (0.0769 × body weight in pounds) – (0.3877 × age) + (6.315 ×1 for men or 0 for women) – (3.2649 × time taken to complete the walk) – (0.1565 × heart rate).
Scoring for people in their 40s:
- Men: Poor (<31), Average (36-43), Excellent (>48)
- Women: Poor (<24), Average (30-39), Excellent (>46)
Test 3: The Harvard Step Test
Step on and off a platform (50.8cm for men, 40cm for women) 30 times per minute for five minutes, or until exhaustion. Then, measure your recovery heart rate to calculate your fitness index.
Scoring for people in their 40s:
- Poor (<54), Average (68-82), Excellent (>96)
2. Strength: The Foundation of Movement
Strength is essential for everything from lifting groceries to enjoying a leisurely swim in Malta’s azure waters. As we age, muscle mass naturally declines, but simple tests can help you gauge and improve your strength.
Test 4: The Wall Sit Test
With your back against a wall, slide down until your knees form a right angle. Hold this position for as long as possible.
Scoring for people in their 40s:
- Poor (<45 seconds), Average (50-60 seconds), Excellent (>90 seconds)
Test 5: The Modified Farmer’s Carry Test
Hold a dumbbell or kettlebell in each hand (about 25% of your body weight per hand). Walk until your grip or posture fails.
Scoring for people in their 40s:
- Men: Poor (<45 seconds), Average (60-74 seconds), Excellent (>90 seconds)
- Women: Poor (<35 seconds), Average (50-64 seconds), Excellent (>80 seconds)
3. Power: Staying Quick and Agile
Power – the ability to generate force quickly – helps with everything from reacting to a fall to playing a game of beach volleyball in Mellieħa.
Test 6: The Vertical Jump Test
Stand next to a wall, reach as high as you can, then jump as high as possible and mark the difference.
Scoring for people in their 40s:
- Men: Poor (<25cm), Average (35-44cm), Excellent (>55cm)
- Women: Poor (<15cm), Average (25-34cm), Excellent (>40cm)
4. Flexibility: Maintaining a Wide Range of Motion
Flexibility ensures you can move comfortably and gracefully – whether it’s climbing the steps of Mdina or stretching after a yoga session on the beach.
Test 7: The Sit and Reach Test
Sit on the floor with your legs extended and reach for your toes.
Scoring for people in their 40s:
- Pass: You can touch or reach beyond your toes.
- Fail: You cannot touch your toes.
5. Balance and Stability: The Unsung Heroes of Longevity
Balance and stability go hand in hand and are vital for avoiding falls, navigating uneven terrain, or even dancing the night away at a festa.
Test 8: The Single-Leg Balance Test
Stand on one foot, hands on hips, and hold your balance as long as possible.
Scoring for people in their 40s:
- Poor (<20 seconds), Average (25-30 seconds), Excellent (>40 seconds)
Test 9: The Sit-Rise Test
Cross your legs and sit down on the floor without using your hands. Then, rise back to standing in the same manner.
Scoring for people in their 40s:
- Pass: You complete the test smoothly and unassisted.
- Fail: You cannot complete the test.
Fueling Your Fitness Journey
While these tests are a great way to assess your fitness, remember that your health journey doesn’t stop here. In Malta, we’re blessed with an abundance of fresh, nutritious ingredients like fish, olive oil, tomatoes, and leafy greens – all staples of the Mediterranean diet, which has been proven to support heart health and longevity. Pair regular exercise with balanced meals, such as a hearty lampuki fillet with seasonal vegetables, or a refreshing ftira topped with fresh produce, to nourish your body from the inside out.
Looking for inspiration? Many of Malta’s restaurants and health-conscious eateries offer dishes that align with a fitness-forward lifestyle. From plant-based options in Valletta to protein-packed seafood platters in Marsaxlokk, there’s something to fuel every goal. Combine mindful eating with consistent movement to make your 40s your healthiest decade yet.
Ready to take the test? Start small, stay consistent, and enjoy the journey. After all, life in Malta is best lived with strength, vitality, and a zest for good food and good health.