Many people think that once they turn 40, it’s harder to get in shape. They’re absolutely wrong because exercise science has proven that you can get healthy and fit at any age.
Aging doesn’t cause muscle loss and decreased cardiovascular fitness, they’re the result of a sedentary life. The reality is that you can really prevent your physical decline be being active. Many fitness experts claim that by making simple changes in your lifestyle, you can decrease 15-20 years in biological age.
Don’t limit yourself only because you’re over 40. Here are some tips that can help you stay fit:
1. Consult your doctor
Consult your doctor if you have any health problems before you start to exercise.
2. Discover your current fitness level
You need to evaluate your muscular strength, cardiovascular fitness, body composition, endurance and flexibility before you start to exercise. An experienced trainer can help you evaluate these things!
3. Define your goals
You need to define your goal. Is it to lose 20 pounds? Is it to run a 10k race? Set your goal before you start to exercise!
4. Consistency is important
Be consistent and don’t give up!
5. Warm up before you start exercising and stretch after you’re finished
You need to warm up because it will stimulate blood flow to your muscles and increase your flexibility. Warming up will help you mentally prepare for your training! After you’re finished with exercising, don’t forget to stretch!
6. Take some time to recover after exercising
You’re going to need more recovery time as you age. Rest and let your body recover!
7. Start slow and build up gradually
Don’t push yourself too fast and too hard. Start slowly and build up gradually!
8. Find activities that are right for you.
Do what whatever fits into your schedule. Join an adult baseball league or simply sign up for a dance class. Do something you will enjoy and something appropriate for your age. For example, many people find walking boring and if you’re one of them, start a fitness program. Increased physical fitness will help you improve your overall health, reduce the risk of illness and lower stress. Being physically active results with muscle strength to support joints and lessen pain related to arthritis and other aches and pains.
60% of the population in the U.S. are not physically active. These statistics are increasing, as well as the the number of people who suffer from stress related diseases – elevated cholesterol, stroke, raised blood pressure and diabetes.
However, fitness over 40 usually doesn’t mean going at the gym. Start with quickly walking for 30 minutes in the neighborhood, jogging, bicycling with the children, rowing, and treadmill while watching TV or simply bouncing on an exercise ball or trampoline.