Staying fit and healthy in spite of the passage of time is extremely important. This is especially true of women approaching their 50s, who need to adjust their exercises and gym routines to changed stamina levels, lower flexibility, increased bone brittleness and reduced endurance in high-key physical strain circumstances. To help you stay fit and agile in your 40s, we have several useful tips and information on the aspects of PE you need to know before taking up gym sessions or heavy exercise routines, so scroll down and always stay on the safe – and healthy – side of the bar.
Be careful about your muscles and joints
Over time, muscles and other connective tissue like tendons and ligaments lose elasticity, which contributes to increased risk of joint injury in case of high-impact exercises and high muscle strain. That’s why women over 40 are strongly recommended to swap step- and jump-based aerobic exercises and regular jogging sessions for swimming, cycling, Pilates, yoga, recumbent bike or brisk walking. Though perhaps equally strenuous, your post-40 exercise routine will probably have to focus on different muscle groups than the ones you used in PE sessions in the days when you were younger.
Health benefits of physical activity after 40
According to medical research, regular strength training in the post-40 period will considerably improve your bone density, maintain a healthy blood pressure and heart rate, up your good cholesterol levels, keep heart disease and cardiovascular conditions at bay, enhance your immunity and metabolic processes, minimize negative consequences of aging and even extend your lifespan by a couple of years. Even with the inevitable loss of muscle mass and deteriorating bone structure owing to increasing age and declined metabolic rates, a carefully thought out strength training regimen can help you stay fit, healthy and in shape after you light the 40th candle on your birthday cake, so definitely take strength exercises into consideration when planning your physical activity regimen one you turn 40.
Adjusting your movements and activities
Unlike in the years when you were younger and more flexible, some movements at the 40+ age may not prove as comfortable or feasible, which is why you will have to adjust your exercise routines to stay fit while still out of harm’s way. For instance, you may be forced to drop running for walking, substitute the heavy thumping moves for an extra five minutes of warm-up and stretching and swap lengthy strenuous cardio routines for short, high-intensity exercise regimens. Whatever exercise or sport you decide to take up after 40, always stay in touch with your body and listen to the signs and messages it is sending you – awareness of the feel in your muscles, limbs, joints and the rest of your anatomy the best way to get the body you want without risking injury, after all.
Best exercises for 40+ women
After a brief warm-up, you’ll have to focus on different muscle groups to get the most out of every workout session. For instance, squat jumps can do wonders for women with generous thigh and buttock areas, whereas ladies eager to flatten out their tummies will benefit from planks and crunches, and 40+ women who want to tighten up their arm backs can achieve the desired results through push-ups. To improve muscle mass and shape in target areas, you can consult a personal trainer and have them design an exercise plan for your individual build, weight and agility levels. In some cases, a diet change may be required for optimal workout results and weight loss, so be prepared to make some small sacrifices for the sake of a healthier, stronger and sexier body if you have extra pounds to shed.
Though age can heavily impact your workout plan, pace and exercise sequence, you should try and make your body your temple – it’s the only one you’ll get in this life time, after all, so make it count.