From West End and Broadway musicals to countless TV gigs, Denise van Outen has done it all – and shows no signs of slowing down any time soon. She just released an album, and is currently touring the UK with a new solo show. How does she find time for fitness? Well, Denise revealed in a recent interview with Top Sante that it became a priority ahead of her tour – and that she swears by two specific workouts.
‘I know the tour is going to be a lot of hard work, but I’ve been preparing myself. I’ve been on a strict alcohol ban since January because booze really affects your singing voice,’ she explained. ‘I’ve had to be disciplined to get fit and feel in top health because I haven’t got an understudy who can play me, and I need to make sure I’m well enough to do all 19 shows through the month.’
Denise combines weights and power walking
Denise added that she doesn’t like gyms ‘because I don’t like going to places where there’s loads of other people, so I very much prefer to be in my own space,’ and that she likes to be outside as much as possible when exercising. ‘I have a PT that I normally train with a couple of times a week doing weights, and I love going for long power walks,’ she revealed of her workout routine.
Why the combination is effective
This specific combination is particularly effective in midlife, says personal trainer and strength coach Michael Baah. ‘Strength training maintains muscle mass and bone density, which naturally decline with age. Studies show adults can lose around 3-8% of muscle mass per decade after 30 if they don’t resistance train,’ he says. ‘Power walking complements this perfectly because it improves cardiovascular health and increases daily energy expenditure without adding excessive stress to the body.’
Numerous studies have highlighted the health benefits of power walking, particularly when it comes to reducing your risk of cardiovascular disease, including this study involving almost 400,000 participants that linked brisk walking to a reduced risk of cancer and cardiovascular disease.
What counts as a power walk? ‘A pace where breathing becomes slightly deeper but conversation is still possible,’ says Baah. In other words, you should feel like you’re working hard but not all out.
What to Read Next
Baah follows a simple structure with his midlife clients: ‘We train with weights two or three times per week, focusing on compound strength movements, and on non-lifting days I encourage 20-30 minutes of brisk walking.’ His motto? ‘Strength training builds the engine. Power walking keeps it running.’
And while Denise has a PT, it’s certainly not mandatory, and you can absolutely start with bodyweight exercises. Once you’re confident, there are some great affordable at-home weight options.
After years living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holah to rebuild strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s full training plan.
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
