If you are over 40 and trying to stay fit, you probably already know what a challenge you face. These challenges are usually not faced by a younger person. For one thing, you have more responsibilities and less time. As we approach middle age, keeping fit and healthy is not the same as it was when we were in our twenties and thirties. For some people, it may even be payback time for all those unhealthy lifestyle choices we made.
To stay fit over forty, you need to be able to stay focused, and on track to succeed. As you grow, you notice that you have many changes in your body. These changes actually come gradually, both physical changes and mental changes. You don’t really like these changes, if you compare with what you used to have when you were younger. One of the changes you face is the slowing of your metabolism. Of course we all have differences in the rate at which our metabolism slows, but typically when we reach forty, everyone has trouble losing weight and staying fit. The older you get, the more difficult it is to stay in shape because of the unwillingness to change our eating habits and the lack of determination to keep a workout regimen. This article will give you some easy steps on how to be healthy and fit when you are over 40 years old, and you can use these steps for your fitness and health for the years to come.
- Check with your doctor
I recommend this first in case you have any existing health issue. You need to check with your doctor and get medical clearance before kick starting your over 40 fitness program.
- Do some warm ups before exercising
Performing some light warm up exercises before the real exercise is also an important step. Warm ups will help stimulate blood flow to muscles and also increase your joint range of motion. Actually, it depends on the type of exercise you are about to do. If its weight lifting, try warming up with lighter weights before the heavy ones, also if its aerobic exercise, try some easy aerobic warm ups first.
- Do the right kind of exercise
As you pass the 40 mark, you gain weight more easily and find it harder to lose than you once might have done. Being fit and healthy involves your exercise. And you will have to do it the right way. Exercise gives many benefits especially when you are over 40. One kind of exercise I will recommend is strength training. Strength training will help build your bone density and increases your body’s anabolism, which is the ability of the body to repair and rebuild itself. Practicing short bursts of endurance exercises frequently, is also better for you than hours of struggling at the gym. Giving yourself some 5-minute exercises regularly, helps to shape your muscles and increases your metabolism, which in turn increases your fat loss.
- Be Consistent
If you want to derive any permanent benefit from your over forty fitness program, you have to be consistent. You will have to make decision to make it happen and prepare your mind for your action towards your determination to be fit over 40.
- Make adjustment to your meals
Due to the decrease in rate of your metabolism, you burn less fat and gain more weight. You have to avoid fatty foods. Less carbohydrate, more vegetables. Also eating fruits that contain low sugar will be beneficial to you. Vegetables and fresh fruits contain anti-oxidants that slow down ageing process. You should also make sure to take a lot of water. Take at least 7 to 10 cups a day. Water cleanses the body and ensures normal metabolic flow.
- Go easy on yourself
Make sure you don’t push yourself. Proceed slowly and gradually. Give yourself some time to recover after exercising. If you are new to exercising or haven’t done it in a while, start from something simple, like walking or jogging short distance and go from there. Most importantly, get comfortable and enjoy yourself.
- Mix it up
Sticking to only one kind of exercise can become boring. Do variety of exercises. Cross- training is a very good way. Periodically change your routine. Add and remove exercises.
Over forty fitness program doesn’t usually begin in the gym. It starts with determination and not thinking about it, but actually doing it. Eat good food, drink a lot of water, stay active and exercise and you’ll see results.