Do you aspire to be fitter now you are in your 40’s? Well, the good news is It is never too late to get into shape and improve your all-round fitness and well-being.
For many people, their 20s were dedicated to developing their career, and then their 30s dedicated to family time. Once they get into their 40s, many now find they now have a little bit more time to dedicate to their fitness with more importance on their health as they get older.
Increasing physical activity later in life results in the same risk reduction of cancer, cardiovascular disease, and all-cause mortality as being active from adolescence through adulthood, the study’s researchers said.
As we get older the importance of fitness and leading a healthy lifestyle becomes more and more apparent. Energy levels are not what they were in their 20s, and we start to notice aches and pains. If you’re in your 40s, it’s never been more important to make a start on your fitness journey to help ensure you maintain your good health for many years to come.
There are plenty of ways you can stay fit and healthy in your 40s. Let’s take a look at some of the most important ways to stay fit post 40.
Check Your Weight
Maintaining a healthy weight is crucial to ensuring the longevity of your overall health. If you are overweight, it can be detrimental to your health in the future. Post 40 really is the time you need to get in control of your weight.
People in their 40s that are overweight are highly prone to heart attacks, diabetes, and strokes. This can then present further complications such as sleep apnea, high blood sugar levels, and even depression. If no changes to the diet or fitness routine are made, then people run the risk of a decrease in their overall quality of life.
As we age our metabolism slows down, this is more prevalent in people not taking the necessary steps when it comes to maintaining active muscle tissue. The best way to improve your metabolism and muscle tissue in your 40s is to begin effective muscle training in the gym.
This is where a professional personal trainer can be of great help, in your 40s you need to workout but workout the right way with the right form and function. A personal trainer is able to provide this guidance to help ensure you work out and reduce weight the right way. (If you’re looking for some support, our award winning team is here to help! Book in for a no-risk, free consultation here!)
Get in Shape
Relevant strength training is a crucial factor in overall fitness, especially when you hit your 40s. Typically, our bodies tend to gain fat while losing muscle as we age. This is especially true for those not training regularly in their 40s to improve their muscle mass.
Muscle serves to be an integral factor when it comes to the day-to-day functionality of the human body. It becomes more important as you age when it comes to preventing injuries, efficient movements, and so much more. The overall weakness of the body is the result of the lack of proper muscle strength.
As you build muscle mass with relevant weight training, it can help in optimizing your health and daily functionality. To get in shape and then maintain fitness this comes down to two important factors, your mindset and your exercise routine.
When looking to stay fit over 40, you should aspire to the following workout routine:
- Muscle Strengthening (3 days per week)
- Moderate Aerobic Activity (30 minutes daily)
- Balance Exercises (2 days per week )
Some great exercises for over 40s include:
- Running or Jogging
- Dumbbell Curls
- Leg Extensions
- Seated Cable Row
- Bench Press
- Lat Pulldown
Focus on Your Diet
No matter how much you workout, to see the best results you need to focus on a healthy diet. Your diet can make or break your health as you head into your 40s, so you need to choose a diet that compliments your new workout schedule.
The key here is to choose a diet that nourishes your body more naturally than any quick crash diet. A well maintained long term healthy diet filled with all the vital vitamins and minerals should be the goal you set yourself as you head into your 40s. You should aim at consuming a diet that not only helps you in maintaining your ideal weight but looks to nourish your body at the same time.
Once you reach your 40s, in your diet you should aim at keeping your carbohydrate intake down from foods such as bread, rice, and cereals. There should be a shift in your focus to consuming more vegetables, fruits, and essential proteins.
In staying fit in your 40s, you need to ensure you choose a diet that complements your workout routine for the most effective results. A personal trainer can help tailor a diet plan for you to make sure you are consuming the right foods to help lose weight and build muscle.
As with many day jobs, many of us are required to sit down all day for work. Research has shown that sitting for many hours can have long-term implications on our health. In your 40s you need to be mindful of how active you are during the day.
When sitting down for hours without any activity can result in health complications such as poor posture, weight gain, diabetes, and even deep vein thrombosis. People who don’t stay active run the risk of many long term health issues by leading sedentary lifestyles. As you enter your 40s, it is the time that you need to focus on staying active as much as possible.
Below are some general tips for both men and women to stay active during the day outside of the gym:
- Attempt to move around every 20-30 minutes
- Practice basic exercises during the day: Push-ups, Tricep dips, and Squats
- Choose to walk stairs rather than taking the elevator
- Opt for standing meetings were necessary
- Invest in a top-quality standing desk
As the world continues to suffer from COVID-19, it’s important more than ever to take control of your fitness during these uncertain times. The best way to fight infections like COVID and maintain your health is to boost your immune system with an active lifestyle. This becomes even more important in your 40’s when your body is not as naturally strong as it was when you were younger.
Once you hit your 40s, these are the most important years to gain control of your fitness so you are able to lead a fulfilling lifestyle in the future. The approach you take now towards your health and fitness will help determine the quality of your life in the next stage of your life. To help you on your path to becoming a healthier version of yourself, it’s advisable to hire a professional personal trainer who can guide you along the way.
A personal trainer can set out the ideal training schedule tailored to your needs and your body which is exactly what you will need in your 40s. They can provide important direction into the best way to perform activities with the correct form to prevent injuries. A professional trainer can provide guidance into dietary plans to ensure you are eating the right way to better improve your body’s function whilst improving fitness.