Craig Kirby had trials for some of the top football clubs as a teenager and served his country in the British Army as an adult, but while he’s now approaching 50, the popular Instagrammer and personal trainer has no plans to slow down. Whether he’s working out in the gym or showing off his soccer skills with fun challenges, Kirby is all about living a long life through activity, as he says. M&F.
How to Get Fit Over 50: Craig Kirby’s Weekly Training Routine
It will be half a century in April, Craig Kirby is still playing football in the Lancashire Amateur Division for Wardle Football Club and while he says this is his last full season, the keen sportsman is not looking to hang up his boots. In fact, he was recently approached by England’s official over-50s team, so staying in shape is a must. “I work out at the gym at least six times a week,” she says. “I also play two football training sessions a week and play first team football on Saturdays and senior football on Sundays.”
It’s the kind of schedule that taxes individuals of all ages, but for Kirby it’s all about making the most of his abilities. That’s why she also supports Age UK’s ‘Act Now, Age Better’ campaign. Kirby, along with the charity, hopes to spread the message that physical activity is important to enjoy more movement as we age. “I feel very fortunate that my life is based on physical activity,” Kirby tells M&F. “Army, road worker and gym owner.” However, according to information obtained by Age UK, the Brit’s lifelong love of activity is not always normal. Charity research has revealed that school PE sessions are often so intimidating to students that millions decide to avoid being active as adults. “New research shows that many middle-aged children still carry the emotional baggage of school PE, with millions remembering feeling bad about their bodies (40%) or being picked last for cliques (40%),” explains Age UK.
Fortunately, inspiring mediums like Craig Kirby are hoping to bring the fun back into form. “Footballat50” Kirby The Instagram account has gained 25,000 followers and continues to grow thanks to his vlogs, drills and football challenges, such as “uppies” when holding kettle bells or when trying to remove his kit.
How Craig Kirby took advantage of the mental health benefits of exercise
“I believe my training has gotten me through the darkest times,” says Kirby. “I’m not sure I’d be where I am now without my training. It’s taught me a lot about myself as a person. I’d recommend anyone who might not have exercised for a while or is feeling sluggish to get out there and try to get active. It’s a big part of Age UK’s ‘Act Now, Age Better’ campaign.”
Of course, you don’t have to play a 90-minute game to change your guts. You can start by simply taking the stairs instead of the elevator or by walking instead of the car. “Movement is our secret weapon to staying fit,” advises Age UK. “Building fitness, strength and balance now can act as a buffer against aging and help us stay more independent.” When it comes to exercise, Kirby loves to exercise. “I like it muscle endurance, with weights or body weight,” he says M&F. “And I still do the Bleep Test (also known as the FitnessGram Pacer Test) every week.”
How to resume training after years off
As a qualified personal trainer, Kirby understands that everyone’s journey has a different starting point. “I always tell new clients that you don’t start building a house with a roof,” he says. M&F. “Create a solid foundation: start with one hour a week and make it part of your regular routine and then build on it. Enjoy the process and if you really want a change, you must learn to stick to your plan, especially when you are not worried. These moments change your character. It’s easy to exercise, when you are motivated, it makes a big difference.”
Studies show that being regularly active leads to a 25% reduction in the risk of dying from any cause, and experts recommend 150-300 minutes of moderate physical activity per week, or 75-150 minutes of vigorous exercise to remain at its peak. Kirby encourages and hopes you’ll spend some time on the couch and spend a few extra minutes being active. “The health benefits are huge, both now and later in life. Football and exercise should always be about improving your mental and physical health, so it’s about understanding your body and reflecting regularly. You can’t put a price on health and that’s something I always tell people I train as a PT. I wouldn’t trade my journey for any amount of money.”
For more information on the “Act Now, Age Better” campaign Click here.
To follow Craig Kirby on Instagram, Click here.
