In 30 days, I will turn 40 years old. A decade ago, that number seemed daunting but today I realize I am in the best shape of my life. I am no longer out partying into the wee hours of the night like in my early 20s. I am no longer burning the candle at both ends working and midnight infant feedings like in my early 30s. At nearly 40, I have time to put my health first – and so do you.
Whether you are focusing on turning back the proverbial hands of time, or simply keeping the strength and muscle you have already, there are some important health and training behaviors for men and women as you hit the milestone age of 40 (and beyond).
All you have to do is follow these 6 fundamental tips:
Tip 1 – Retain Muscle Mass
A good training and fitness plan should include a solid muscle strengthening component – especially for those in their forties.
As early as age 30, we begin to lose muscle mass. This continues into our 40s and 50s even more rapidly. Although, this is a natural aging process, we can slow that process down. If we don’t challenge and work our muscles on a regular basis, our strength will decline and our muscle tissue will disappear.
You should devote a minimum of 2 days a week to muscle training and strengthen all of the major muscle groups:
- Chest
- Stomach
- Shoulders
- Back
- Arms
- Legs
- Hips
As the saying goes… use it or lose it.
Tip 2 – Practice Yoga
As you age, stretching needs to be a priority. Stretching increases blood flow, improves balance, alleviates lower back pain and helps with flexibility overall. Yoga is really another form of exercise. Not only can it be used for relaxation, it can be used to improve flexibility, strength and posture. Lack of flexibility causes your movement to become slower and less fluid and makes you more susceptible to muscle strains, ligament sprains and other soft tissue injuries.
Yoga also can aid in joint mobility – something we need to maintain as men and women — and work on as we age.
Tip 3 – Move 20+ minutes
Already active? Good! Make sure you are varying your fitness regime and keeping your body “on its toes.” Avoid plateaus by alternating cardio workouts, such as running, kick boxing, boot camp or cycling. Keep your heart rate going for 20+ minutes a day. The American Heart Association recommends vigorously intense, 20-minute workouts, three times a week to maintain heart health. Using a steady pace or performing start-and-stop sprints, you can get an excellent workout in 20 minutes on a treadmill.
Need to get moving but not sure how? Start by making conscious choices. There are little things you can do every day that can add up to a lot. For example, take the stairs at work, choose to park farther away instead of trying to find the closest spot in the lot. Try walking or biking instead of driving to your destination. These may be difficult to adapt to at first, but once you begin to make active choices to move throughout the day, it will become the best habit you ever started – with long term benefits.
Tip 4 – Drink Water
While it seems so basic, most people do not consume enough water throughout the day. Start drinking more water now. Beyond quenching our thirst, it has several functions that are key in keeping us youthful and healthy.
- Flushes toxins from the body
- Carries nutrients to the cells
- Lubricates the joints
- Relives fatigue
- Regulates body temperature
- Aids in proper digestion
- Reduces signs of aging
Tip 5 – Eat clean
Some great health benefits come from simply eating whole foods. Eating clean means choose the right foods to eat and avoid junk foods. This also includes cutting out processed foods that are so readily available. Eat whole foods first. Whole foods help keep your digestive system regular and moreover there are some nutrients we haven’t yet identified that are present in whole foods but not in supplements. Such foods high in micronutrients can help reduce cholesterol levels and regulate blood sugar.
You don’t have to eliminate all processed foods (like whole grain pasta or natural cheeses), but if you can’t pronounce an ingredient on a label, don’t put that food in your shopping basket. Do eliminate refined sugar from your diet.
Eating a healthy diet makes you stronger so you can stay more active and age gracefully.
Tip 6 – Sleep
“But I don’t need that much sleep…,” I hear people say all the time. You couldn’t be more wrong. When you begin to sleep 7-8 hours a night, your mental and physical health will improve.
It actually helps control weight problems for those who are overweight by allowing the body to properly metabolize food, stabilize hormone levels and recharge energy. You will find you get sick less often because your immune system will be stronger.
Proper sleep allows your brain adequate down time and enhances memory and learning capacity.
Sleep also helps to manage tension and decrease stress in our body.Too much or too little sleep is associated with a shorter lifespan—although it’s not clear if it’s a cause or effect. (Illnesses may affect sleep patterns too.)
In a 2010 study of women ages 50 to 79, more deaths occurred in women who got less than five hours or more than six and a half hours of sleep per night.
Don’t let “midlife” stop you from getting fit. As you reach the “middle age” phase your life’s journey, make it the most fabulous stage yet. Make time for fitness during your middle age a priority. Ask your co-workers, friends, spouse or children to hold you accountable. Get a fitness partner. Whatever it takes, there’s no better time to start getting fit and fab at 40.
About the author:
Richelle Taylor is a NESTA Certified Fitness Nutrition Coach, author and co-founder of the F.I.T.T. Academy, a community of fitness enthusiasts who support each other through positive support and team events in the Dayton, Cincinnati and Columbus, Ohio areas. She is a marketing professional and mother of three.
Twitter: @FITTAcademy
