On a recent episode of Body Beyond the Scales, I spoke with Zack Southall about how to reduce injury risk and maintain good health as you age.
Here are my top five takeaways from our conversation:
1. Start Strength Training Early
One of the best ways to protect yourself from injury as you get older is by building muscle and strength early on. The stronger your muscles and joints, the better equipped your body will be to handle daily stress, preventing falls and injuries down the line. Start now to set yourself up for the future.
2. Fuel Your Body for Performance
Nutrition is vital for maintaining strength and overall health. Understanding the key role of different types of food is KEY to building a bulletproof body.
Cutting out carbohydrates? You’re slashing your energy and stopping yourself from training to your full capacity.
Missing out on protein? You’re making muscle repair and growth extra tricky.
Ditching fats? You’re making it almost impossible for your body to absorb key nutrients from your food.
A balanced diet is crucial for fuelling your body through workouts and everyday life AND helping to build a body that lasts.
3. Supplements Can Help
While nothing replaces a good diet, and it’s always important to take a food-first approach, supplements like creatine and collagen can support your strength and joint health.
Creatine helps increase muscle performance, and collagen is useful for tissue repair and maintaining joint flexibility—both aid staying strong and injury-free long term.
4. Be Aware of Your Movement Patterns
Imbalances in your body can lead to injuries over time. The easiest way to spot imbalances is to record yourself during workouts. This self-awareness allows you to make adjustments before they become long-term problems.
And if you have a coach, you can send them over to ask their opinion on your form.
5. All you can do is stack the chips
When it comes to preventing injuries, all the tips shared in this podcast will stack the chips in your favour. But as Zack shared, it doesn’t mean you can prevent them full stop.
As a rugby player, Zack experienced several injuries (which he talks through in the episode), and shared that no amount of prep-work could have prevented them.
But building a bulletproof body is about minimising the risk of a preventable injury – so that you live in a strong body, well into your old age.
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