If you’ve hit 40 or are approaching it, staying healthy becomes even more critical. Check out these ten ways to keep fit.
Fit At Forty
It is never too late to start exercising and reaping the health benefits of physical fitness. This is especially true as we emerge from our Covid-19 cocoons. In fact, increasing physical activity later in life reduces the risk of cancer, cardiovascular disease, and all-cause mortality in the same way that being active from adolescence to adulthood does.
However, there are some essential factors to consider for those over 40 who are returning to or starting a fitness routine. For complete peace of mind, it’s recommended that you book a health test. This way, you can find the areas you need to work on. However, these ten health, fitness, and well-being tips are broad enough for everyone to use to get started.
1. Protein
Protein is necessary for post-workout muscle recovery, which becomes more critical as we age. Protein is vital for more than just recovery. It also helps you feel fuller for more extended periods. It builds more muscle, which increases your metabolic rate, boosting your energy levels and fueling your exercise.
2. Routine
Challenging your body in the same ways for decades is an effective way to chew it up. The perfect cure is to challenge it in different ways.
3. High-Intensity Interval Training
HIIT improves cardiovascular fitness and strength while also burning calories efficiently. While exercise is about much more than just burning calories and losing weight, your metabolism may slow down as you get older. If you don’t make compensatory dietary changes, your weight may begin to creep up. Because HIIT training is so taxing on the body, it keeps your metabolism going long after you finish the workout.
4. Basics
If you don’t know where to start when it comes to working out, why not start from the beginning? Keep your routine simple rather than complicating it. For example, use a jump rope for cardio, light dumbbells for arm toning, and foundational toning exercises like squats, pushups, pull-ups, and sit-ups.
5. Stairs
Yes, we’ve all heard it before, but taking the stairs is a great way to get and stay fit. Whether running up and down the ones in your home or office or walking up the ones in the train station instead of using the escalators, this underappreciated exercise is effective.
6. Walking
It’s difficult to overestimate the benefits of walking. Indeed, unless you don’t look where you’re going, it’s difficult to find any drawbacks. It also lowers the risk of type 2 diabetes and heart disease and has been shown to protect against dementia.
7. Fruit & Veg
Fit people over 40 understand that vegetables and fruits are nutritional powerhouses packed with nutrients and low in calories. And let’s not forget about fiber. Veggies, in particular, are incredibly filling and aid in preventing hunger, allowing you to consume fewer calories in your quest to learn how to stay fit over 40.
8. Swimming
Some people take to swimming as a form of exercise, while others prefer to stay on dry land. Even if you fall into the latter category, consider incorporating an occasional swim into your post-40 fitness regimen.
9. Strength Training
Strength training is essential for maintaining muscle tone and bone density, which reduces the risk of falls and injury. Lifting weights or using weight machines can be examples of this. Stretchy resistance bands or even your body weight can be used by doing squats and modified push-ups, as they can help you build strength. They’re great because they mimic everyday activities.
10. Sleep
This is probably something you’ve heard before, but it bears repeating. Getting enough good quality sleep is one of the most important things you can do to improve your fitness after the age of 40. Join the sleep revolution and commit to getting enough sleep most days of the week.
One of the most significant issues people face as they age is their health. If you want to live an active lifestyle for as long as possible, you need to make some changes to your daily routine, and the ten tips above are a great place to start.