As we enter the fourth decade of life, many people notice changes in their bodies. Metabolism slows down, the form drops and it is easier to gain extra kilograms, and old injuries make themselves felt. Does this mean that we should accept the loss of form? Absolutely not! Keeping fit after 40 is not only possible, but also crucial for health, well-being and a full life. This article is a practical guide to help you get fit at any age.
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Why is the form after 40 so important?
With age, muscle mass decreases and bones become more prone to fractures. Regular physical activity helps maintain a healthy weight, strengthens muscles and bones, and improves circulation. This is a recipe for a long and healthy life! Additionally, exercise lowers the risk of heart disease, type 2 diabetes, certain cancers, and depression. They have a beneficial effect on sleep and energy levels, as well as improve cognitive functions such as memory and concentration.
Where to start? First steps to better shape
The first step is the most important! Start with small changes that you will gradually introduce into your life. Here are some tips:
- Walk: Instead of using the elevator, take the stairs. Get off the bus one stop early and walk. Park further away from the store entrance. Every move counts!
- Find an activity that you enjoy: Don’t force yourself to do anything you don’t like. Try different forms of activity and choose the one that gives you the most pleasure. It can be dancing, swimming, cycling, yoga or Pilates.
- Set realistic goals: Don’t overdo it with the intensity of your workouts at the beginning. Start with shorter and lighter sessions and gradually increase their duration and intensity.
- Be systematic: The key to success is regularity. Try to exercise for at least 30 minutes most days of the week.
How to train after 40?
Your training plan should include muscle-strengthening exercises, cardio exercises, and stretching.
Strengthening exercises:
- Training: You can use your own body weight, dumbbells, kettlebells or machines in the gym. Focus on exercises that engage large muscle groups, such as squats, push-ups, lunges, and pull-ups.
- Functional training: These are exercises that mimic movement in everyday life, e.g. getting up from a chair, picking up groceries or climbing stairs. They improve strength, balance, and coordination.
Cardio exercises:
- Brisk walking, running, cycling, swimming: Choose an activity that raises your heart rate and improves your cardiorespiratory fitness.
- Interval training: It consists of alternating intense exercises with short breaks for rest. It is very effective in burning calories and improving fitness.
Stretching:
- Yoga, Pilates, Stretching: Regular stretching improves muscle flexibility, increases the range of motion in the joints, and prevents injury.
Diet for shape after 40
A healthy diet is the basis of good shape at any age. After the age of 40, it is worth paying special attention to several aspects:
- Protein: It is essential for building and regenerating muscles. Good sources of protein include meat, fish, eggs, dairy, legumes, and nuts.
- Calcium: Together with vitamin D, it provides strong bones. You’ll find it in milk and dairy products, green leafy vegetables, and sardines.
- Fiber: It regulates bowel function, prevents constipation and helps maintain a healthy weight. Sources of fiber include vegetables, fruits, whole grains, and seeds.
- Limit sugar and processed foods: They are high in calories and low in nutrients. They can contribute to weight gain, heart disease and diabetes.
Regeneration – a key piece of the puzzle
After the age of 40, the body needs more time to regenerate. Therefore, it is important to ensure that you get enough sleep and rest. Sleep allows you to rebuild muscles and replenish energy reserves. It is also worth using relaxation techniques such as meditation, yoga or walks in the fresh air.
Additional tips for people over 40
- Regularly check your health: Control your blood pressure, cholesterol and blood glucose levels . If in doubt, consult your doctor.
- Supplement your diet: In some cases, vitamin and mineral supplementation, such as vitamin D, calcium or magnesium, may be necessary.
- Take care of your mental health: Stress and negative emotions can negatively affect physical form. Make time for relaxation and activities that you enjoy.
- Surround yourself with people who support you: Motivation and support from loved ones are invaluable in pursuing your goals. Work out together with friends, join a sports group, or find a personal trainer to motivate you and control your progress.
Form after 40 and hormones
Both women and men experience hormonal changes after the age of 40 that can affect physical form. In women, estrogen levels drop, which can lead to bone loss, weight gain, and mood changes. In men, testosterone levels decrease, which can cause a decrease in muscle mass, a decrease in strength and a decrease in libido.
To minimize the negative impact of hormonal changes on your form, it is worth taking care of a healthy lifestyle, including a proper diet, regular physical activity and adequate sleep. In some cases, it may be necessary to consult a doctor and undergo hormone therapy.
Exercises for beginners – simple and effective
If you are just starting your adventure with physical activity, choose exercises that are easy to perform and do not require specialized equipment. Here are some suggestions:
- March: This is the simplest form of physical activity. Start with short walks and gradually increase the distance and pace.
- Yoga for Beginners: There are many varieties of yoga, including hatha yoga, which is ideal for beginners. Yoga helps strengthen muscles, improve flexibility, and reduce stress.
- Pilates: It is an exercise system that focuses on strengthening the abdominal, back, and pelvic muscles. Pilates improves posture, balance, and coordination.
- Bodyweight exercises: Push-ups, squats, lunges, and plank are exercises that you can do at home without any equipment.
Physical activity and injuries
People over 40 are more likely to get injured. Therefore, it is important to start training gradually and avoid overloading the body. Before starting each workout, you should do a warm-up, and after you finish, you should do some stretching. If you experience pain or discomfort, stop exercising and consult your doctor or physiotherapist.
Motivation – how to stick to your resolutions?
It can be difficult to stay motivated to exercise regularly, but it’s crucial for success. Here are some tips to help you stick to your resolutions:
- Set realistic goals: Don’t expect immediate results. Focus on small steps and enjoy every progress.
- Find a training partner: Exercising together is more motivating and enjoyable.
- Reward yourself for achievements: After each successful workout or goal achievement, allow yourself a small reward, such as a relaxing bath or a tasty meal.
- Remember why you’re doing this: Visualize the benefits that good physical shape will bring you, e.g. better mood, more energy and a lower risk of disease.
Summary
Getting fit after 40 is an investment in health, well-being and longevity. Regular physical activity, a healthy diet and proper regeneration will allow you to enjoy life to the fullest at any age. Remember, it’s never too late to start taking care of yourself!
Remark:
The above article is for informational purposes only and is not a substitute for a visit to a doctor. If you have any doubts about your health, you should consult a specialist.
