Fitness after 40 can be an uncertain maze of peaks and valleys – riddled with the physical changes that threaten the most toned of bodies and long-held notions of perfection. Today, fewer folks over 40 feel the need to be defined by traditional images of perfection and are forging their own path and redefining the idea of beauty. And, as you look in the mirror, your focus is firmly set on how you feel and the state of your health.
Getting and staying fit over 40 is not only crucial for your well-being, but it's also essential for long-term physical health. Here are a few Fab40 suggestions to keep you in tip-top mental and physical condition.
TIP#1– Let Go of What Others Think
Within our innate desire to nurture, comes a desire to please, and to be accepted. Stop trying to live up to the expectations of others. The inclination can be more trouble than it’s worth.
TIP#2– Keep It Moving
One of the best ways to combat a decline in energy and metabolism is to keep moving. Balanced exercise and movement every day are essential, and it becomes even more critical as your bones and muscle age, which impacts lean body mass.
TIP#3– Eat Healthy…at least 80% of the time
- Aim for 25-30 grams of protein per meal
- Reach for more antioxidants
- Cut back on caffeine
- Balance your blood sugar
- Eat every 4-6 hours
- Fill up on fiber
- Increase potassium intake
- Cut out empty calories once and for all!
TIP#4– Get Fit for Life
Although healthy eating will have the most significant effect on getting in shape after 40, you must exercise, or at least perform some physical activity, each day. Cardiovascular exercise builds stamina and promotes healthy blood flow, while strength training makes lean body mass. Muscle burns more calories than fat. So, the higher your muscle (and lower your fat), the more calories you can consume without gaining weight.
TIP#5– Speaking from the Heart
When you were younger, the last thing you probably thought about was your heart health. The earliest symptoms of heart failure are often very subtle. Therefore, the earlier you make heart health a priority, the better. And don’t forget, an ounce of prevention is worth a pound of cure. Focus on higher fiber foods and lower cholesterol foods. Look to healthier fats and oils, and try to omit more processed meats, like bacon.
Sources: blackdoctor.org, fitfatherproject.com, eatthis.com, keepitpumping.com