At 49 years old, Andréa Fregati shows that aging healthily begins before old age

Eleven years later, at 49, she transformed her relationship with her body, food, bodybuilding and aging. What began as a search for aesthetic improvement became a commitment to disposition, autonomy and quality of life.

"Today I don't depend on motivation. I just do it", he summarizes.

Graduated in Nursing and Law, and currently graduating in Nutrition, Andréa began to see body care in a broader way. For her, aging well does not just mean living longer, but reaching the next decades with strength, independence and health.

The change began with physical activity, but gained consistency when it began to be accompanied by more balanced food choices and a routine that she decided to maintain even on days when she didn't feel like it.

Over time, he realized that the results achieved went beyond being in good physical shape in front of the mirror. She reports an improvement in her disposition, self-esteem, anxiety control and the way she began to face her own aging.

"I wanted to reach 40 better. Today, at 49, I see that it's never too late to start. If someone starts at 49, at 59 it will be someone else if they repeat a healthy routine", he says.

Physical education professional Édson da Silva Vales, postgraduate in Exercise Physiology and Sports Nutrition, reinforces that physical activity has a direct role in healthy aging.

According to him, maintaining an exercise routine helps preserve muscle mass, strengthen bones, protect the heart and ensure more independence over the years.

"Physical activity for anyone, including women, helps regulate and stimulate the production of hormones, protects muscle mass and guarantees independence and vitality for the future. It contributes to heart health, strengthening bones and muscles and several other benefits", he explains.

For women over 35, physical exercise plays an even more important role. At this stage, the body begins to present natural changes that may involve hormonal changes, gradual loss of muscle mass and greater difficulty in maintaining disposition and body composition.

Therefore, strength activities, such as weight training, are seen as allies in preventing muscle loss, strengthening supporting muscles and maintaining autonomy.

Édson highlights that many of the most important gains are not just linked to appearance.

“One of the benefits is mental health, improving the cardiovascular system, immune system, direct prevention against osteoporosis, strengthening supporting muscles, metabolism and longevity, guaranteed autonomy for old age”, he states.

Food is also an essential part of this process. According to the Food Guide for the Brazilian Population, from the Ministry of Health, the basis of a healthy routine should prioritize fresh or minimally processed foods, such as fruits, vegetables, legumes, rice, beans, eggs, meat, milk and derivatives, in addition to reducing the consumption of ultra-processed foods.

In practice, aging well does not depend on radical diets, but on consistency. A balanced diet, associated with physical activity, contributes to maintaining muscle mass, improving mood, weight control and preventing chronic diseases.

For those who train and seek more strength over the years, adequate protein intake is also important. They can be present in foods such as eggs, meat, milk, cheese, yogurt, beans, lentils and chickpeas.

Andréa says that reducing exaggerations, especially in high-calorie foods and alcoholic beverages, also made a difference in mood and results. According to her, the change did not happen all at once, but by repeating healthier choices over time.

In addition to personal change, Andréa started to use her own experience to encourage other women to transform their quality of life. On social media, she shares her training routine, running, healthy eating and choices that are part of her daily life.

It was from this process that the Não Engorda Even profile was born, created to bring together tips, behind-the-scenes information about a healthy routine and content aimed at women who also want to change their habits. The project also opened up space for the production of artisanal breads and cakes, made by her for sale.

According to Andréa, sharing the routine is a way of showing that the transformation does not need to start perfectly, but it needs to start. The idea is to inspire other women to take care of their bodies and health with more constancy, lightness and awareness.

For Édson, anyone who wants to reach the age of 50, 60 or more with quality of life needs to look at their health completely.

“Practice physical exercise regularly, have a healthy diet, maintain healthy social relationships for emotional well-being and mental health, sleep well, keep your health exams up to date, as this contributes greatly to the well-being of your health as a whole”, he advises.

In Andréa's case, aesthetics was her starting point, but, over time, the true result appeared in her routine, willingness and freedom to live better.

"You never regret going to train. It's never too late to change", he says.