For pitbull lover: I run on caffeine pitbull hair and cuss words shirt. FUTURE PROOF YOUR BODY NOW! What you should be doing NOW to be healthier as you grow older. Just 30 minutes of exercise a day should help prevent osteoporosis, maintain muscle mass and range of motion, and lower your risk of heart problems. 1. RESISTANCE TRAINING: After the age of 40, we typically lose about 1 % of muscle mass each year. This in turn slows your metabolism, weakens your structure, and lessens your athletic appearance.
Resistance Training is the key to maintaining overall strength. Make your body understand what all those muscles are for… put them to work… but make sure you do not over train or work until exhaustion. The idea here is to get all the strength benefits out of lifting weights without suffering burnout, which puts unnecessary stress on your nervous system and is much harder to recover from in your 40s.
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2. Yoga / Pilates: One of the biggest mistakes many of us make throughout our 20’s and 30’s is neglecting mobility. We sit for hours on end at a desk without standing or walking around, much less stretching. I’m sure you’ve read before that yoga is the solution – but what is less well known is that it protects not just your muscles but also your spine, cartilage and tendons. Stretching regularly will make you a lot more resilient to injury as you make your way through mid-life.
As for the yoga vs Pilates questions: Pilates uses more traditional exercise protocol and is very outcome dependent, whereas yoga is a little more of a mind/body practice, where bodily benefits serve as a prelude to the ability to still one’s mind. Which should you do? It’s really up to you. How about both! 3. MOBILITY DRILLS If Yoga or Pilates isn’t your thing, there is still hope! Make it a point to rotate your hips, shoulders, knees and ankles, and open up the spine. Simple exercises like squats, lunges, planks and cat stretches are all excellent choices.
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Low intensity cardio is an excellent way to rev up your internal engine! You do not need to sign up for specific classes if that isn’t your thing, just go for a brisk walk or gentle bike ride, or try a dancing class. Not only will these activities burn fat, but they’ll also lower your cortisol levels, helping you deal with stress you endure every day. LISTEN TO WHAT YOUR BODY IS TELLING YOU In our 20s and for the most part our 30s, we’re able to exercise through injuries and rely on our natural powers of recovery to do its magic. You’re not so robust in your 40s, however, so you need to adapt your mindset, otherwise you run the risk of developing a chronic injury that you won’t be able to shape over the following years and decades.
Listen to your body and never exercise through an injury.. If you do start to get a ‘bum knee’ or ‘bad shoulder’, get it checked out by a doctor. Even the slightest injury can become permanent if ignored, and then there will be no more working out and maintaining your overall health. WHAT YOU SHOULD BE EATING What you put in your body becomes more important at mid-life. And I run on caffeine pitbull hair and cuss words shirt. It is never too late to correct years of over indulging on fast food and quick snacks. Stick to these easy rules and you should ensure that your diet works for you rather than against you…