This article is ideal for those individuals who have reached their mid-life age. You’re probably one of them that’s why you’re here!
Upon reading the title above, you might ponder the question of how to stay fit and healthy after 40. It’s merely impossible for fitness enthusiasts to stop doing what they love if they started their fitness journey at a very young age mainly if they got attached to their fitness routines for life.
One of the things we want to attain in our lives is to stay fit and healthy as much as we and our body can. However, as we age, there will be a time that our body will no longer function as it is.
Staying fit in our mid-life age can double the chances of a healthy retirement. If you wish to continue the fitness regime you’ve been continuously doing during your 20s, 30s and 40s, you can use this article as your workout guideline.
The Significance of Staying Fit and Healthy After 40
As we age, it is expected that our body will change—and we have to accept that. For us to achieve the quality of life we always wanted, we must adapt accordingly.
Whether you’re young or old, no matter what age you are, one of the things we need to attain is to stay physically fit. It might be hard for some, but as much as our body can, physical activities should be in our top priorities.
As we add another year to our life, our body starts to clamour a high level of strength, speed and power. When we reached our mid-life age, our body will also demand an increase in mental health and social wellness.
Below, we have listed the amazing health benefits of staying physically fit. This is according to a study conducted by the Centers for Disease Control. Exercising reduces your risk of:
- Heart disease
- Stroke
- High blood pressure
- Diabetes
- Obesity
- Breast and colon cancer
- Osteoporosis
- Depression
How to Stay Fit and Healthy After 40
Here’s how you can tackle ageing and how to give your health a makeover! Are you ready to stay fit and healthy after 40 a.k.a your mid-life age?
Check Your Weight
Obese individuals are more prone to diabetes, high blood pressure, stroke, depression, sleep apnea and countless health problems. This is mainly the reason why staying at an ideal weight is important to achieve healthy longevity, especially after 40.
Due to carrying extra weight, it can have a detrimental effect on their heart health. Focusing on your fat loss is recommended instead of focusing on your muscle loss when you want to lose weight.
One of the simplest forms to measure your fat loss is by tracking your waistline regularly. Here are the things you can apply to prevent gaining excessive weight:
- Regular exercise
- Healthy eating
- Regular weight and waistline monitoring
Flexibility Work
Try to touch your toes whilst you’re in a seated position. Observe your movements, and once you’re unable to touch your toes, your arteries might have become stiff.
This can also mean that the risk of stroke or heart attack has increased as claimed by the American Journal of Physiology. To prevent any of these health issues, foam rolling and yoga can not only help you prevent them but also enables you to increase your flexibility.
Get 10,000 Steps a Day
Drinking sufficient amount of water is one of the basic requirement to achieve optimal health. It turns out that taking 10,000 steps a day can, too!
Too much sitting can cause you some effects, so make sure to add this one to your regular routine. Get out of your chair and have a brisk walk around your neighbourhood. I promise this helps a lot!
Strength and Muscle Mass Exercise
The role of strength and muscle mass training has become one of the important pillars of fitness in our daily lives. Due to muscle loss and weight gain as we grow older, we usually stop being active in sustaining and building our muscle mass.
So make sure to add some strength and muscle mass exercise to your regular routine.
Stay Active
Did you know that you can make a conscious effort to move more even if you’re at home or work? Who would have thought that you can stay physically active simply by moving throughout the day?
Here’s how you can do it. Take a 20-30 minute break from your work by merely walking around your office or your office building. This kind of exercise will not only help you stretch your muscles, but it will also let you exercise your body without knowing it.
Your Diet
Having a balanced, healthy diet is one of the most important requirement to stay physically fit and healthy after 40. A balanced diet will nourish us and will help up to keep our ideal weight.
Some of the things you need to be mindful of when practising your balanced diet are to avoid fast foods, keep carbs to a minimum and eat more fresh fruits, vegetables and protein.
Do you want to know the first step you can do to optimise your fitness and stay fit and healthy after 40? It’s simple, just get moving. You can tailor your workout regime even if you’re 40 and above so you can be in the best shape of your life!