The Second Puberty; Older, Wiser and Slower

So, it’s my birthday today—another year older, another year wiser, right?

I’m entering what I like to call “second puberty.” That stage of life where your body just decides to start doing weird stuff again, like it did the first time around, but with fewer pimples and more creaky joints.

As a physiotherapist, I know a little something about what’s happening behind the scenes. We can’t stop time, but we sure can work with it. So, here’s a birthday gift from me to me: a quick rundown of slowing down time, going beyond looking more woman like, how it influences our health, and what we can do about it—without buying a new back.

Second Puberty

In your teenage years, your body was all,“Hey, here’s some extra height, some mood swings, and oh, did I mention acne?”Second puberty isn’t much different, except now your body’s like, “Surprise! Your metabolism is slowing down, you’re losing muscle mass, and your flexibility is basically a fond memory.”

Physiologically, as we enter our mid-20s and beyond, things start changing. Hormones shift, more shapely features appear, bone density decreases, and we become more prone to injuries from activities that used to be a breeze. And let’s not even talk about metabolism—mine clearly left the group chat. Think of this stage as your body settling into adulthood and waving goodbye to the bounce-back recovery of youth.

How It Influences Your Health

Let’s get real here. This whole aging thing might sound dramatic, but it’s part of life. Musculoskeletal health is the first thing to feel the heat, and I’m talking about those "bend down and feel something pop" moments. From declining muscle mass (yup, even in your 20s!) to a slower recovery rate after exercise or injuries, second puberty is a gentle nudge that we need to start taking care of our bodies more intentionally.

Flexibility: Remember how you could do splits or at least touch your toes without wincing? Well, flexibility naturally decreases with age unless you maintain it. Tight muscles, particularly in the hips and lower back, can lead to chronic pain if not managed.

Strength: Muscle mass peaks in your early 20s and slowly decreases afterward. Without regular strength training, you’re on the fast track to “I pulled something carrying groceries” city.

Metabolism: Slower metabolism means that the pizza you inhaled at 18 without consequence might stick around now. That’s okay, but it does mean we need to move more and pay more attention to what we’re fueling our bodies with.

What Can We Do About It?

But don’t despair! The beauty of second puberty is that it’s not the end—it’s a new beginning and in not talking about just look wise.

The good news is we have science, physiotherapy, and good ol' discipline to keep us on track. And you can do this all in an inexpensive way, accounting for inflation.

Here’s your action plan:

1. Get Stretchy: Flexibility isn’t just for yogis. Stretching daily, even just 5-10 minutes, can improve your range of motion and reduce stiffness. If you’re looking to stay limber for the long haul, introduce activities like yoga or Pilates into your routine.

2. Strength Training: Build those muscles! You don’t have to become a bodybuilder, but incorporating strength training into your routine a few times a week helps stave off muscle loss. Bodyweight exercises like squats, lunges, and push-ups are easy to do and extremely effective.

3. Cardio, but Make It Fun: Find something you enjoy that gets your heart pumping. Dancing, swimming, hiking—anything to keep your cardiovascular system strong.

4. Nutrition: It’s not just about eating less junk (though that helps!). Focus on protein for muscle repair and maintenance, fiber for digestion, and anti-inflammatory foods like fruits, vegetables, and healthy fats. Your body is your machine—fuel it well.

5. Mental Health Matters: Aging gracefully isn’t just about physical health. Stress can take a toll on your body and mind. Incorporating mindfulness, meditation, or even just some “me time” can work wonders.

As much as I love to grumble about aging, here’s the truth: growing older is a privilege. Every new ache or slower recovery is just a reminder that we’ve lived, learned, and hopefully laughed along the way. The key is to embrace the process—get a little wiser with how we move, eat, and live.

So, on my birthday, I’m raising a glass (of black tea, obviously) to another year of being fabulously human, creaky joints and all. Here’s to another year of strength, flexibility, and maybe even a few more surprise puberties along the way. We’re in this together!

And don’t forget: I’ll always be around to remind you to stretch. You’re welcome.