Is it possible to stay fit after 40? Yes, it is! All you need is to have a goal and develop healthy habits. Here are 11 easy ways to staying fit and healthy after 40 that will improve your overall health.
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Walk
Walking is the easiest way to staying fit. A 30-minute brisk walking exercise at one time gives you maximum health benefits. Do it three times a day if you find it difficult. A 10-minute morning brisk walk gets you energized throughout the day. Have a 10-minute walk indoors or outdoors at lunchtime or where you work. And again, set aside 10 minutes to walk before going to bed. Walking offers several health benefits, such as reduces your risk of developing cardiovascular disease and other diseases. It is free, suitable for all ages, and can easily fit into your everyday routine.
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Biking
Use a bike instead of a car. Cycling is good for your health. Studies show that biking lowers the risk of developing heart disease by 46% and cancer by 45% compared to those who commute or travel by car. It is good for your cardiovascular and respiratory systems. Biking is a low-impact exercise that is good for both children and adults that keeps you fit. Bike if you work nearby or when going to the shop.
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Follow a Routine
The best way to achieve your fitness goal is to follow a routine and stick to it. A common issue faced by over 40s is muscle loss. It is even more difficult to maintain muscle mass. By following a regular exercise routine, you will be able to attain your fitness goals for the week. Make a plan for your workweek and stick to that schedule. You will be amazed at the results. You can make changes in your fitness routine as you go along.
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Online Fitness Programs
Search the internet for online fitness programs. You can choose from Pilates, yoga, aerobics, cycling, etc. Subscriptions to these online programs are cheaper compared to gym membership fees. Choose a fitness level that suits you with a personal trainer who will assist you in attaining your goal. Fitness programs online is a great way to stay fit and healthy without leaving home.
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Hormone Level Check
Visit your doctor for a hormone level check. It is essential to have your cortisol, fasting blood sugar, and testosterone levels checked at age 40 and above. Cortisol, a steroid hormone, regulates immune and metabolism responses. The lack of sex drive, irregular periods for women, and sleep problems are some effects of high cortisol levels. High insulin levels prevent you from gaining muscle and losing weight. Low testosterone levels can cause low sex drive, erectile dysfunction, muscle, and bone loss, increased body fat, and hair loss, to name a few.
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Get adequate sleep
The National Sleep Foundation recommends 7-9 hours of sleep for adults 26-64 years old and 7-8 hours for 64 and above. Inadequate sleep causes low energy levels and increases the risk of diabetes, cardiovascular disease, and stroke. The lack of sleep also makes you feel hungry even when you are not.
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Meditate
The National Sleep Foundation recommends 7-9 hours of sleep for adults 26-64 years old and 7-8 hours for 64 and above. Inadequate sleep causes low energy levels and increases the risk of diabetes, cardiovascular disease, and stroke. The lack of sleep also makes you feel hungry even when you are not.
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Eat healthy foods
Opt for veggies, fruits, whole grains, and plant proteins. They give you more vitamins and minerals. In 2019, the Journal of Nutrition published a study that revealed people fed on plant-based foods are healthier. Furthermore, it showed that shifting to a plant-based diet can prevent diabetes, lowers the risk of coronary death, stimulates brain health, helps in losing weight, and even wards off cancer.
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Drink plenty of water
Your body comprises of approximately 55-60% water. A glass of water or two upon waking up helps digest your food during breakfast. Water also helps lower blood pressure and cholesterol levels. For the body to work effectively, the Mayo Clinic recommends drinking 2.7 liters of water per day for women while 3.7 liters per day for men. You need to drink more if you exercise regularly to replace the lost fluids. Eating a healthy diet is not enough. You need to keep hydrated, too!
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Avoid excessive intake of protein
Protein helps in building muscles. However, it does not mean eating more proteins increases muscle tone. You need strength training exercises to build more muscles.
Excess proteins are used as energy or become fat because your body does not store it. The animal- and plant-based proteins, whole foods, or powder protein sources are efficient lean muscle mass builders.
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Have a positive attitude
Be positive and take things with a better disposition. Do not stop if you feel pain from your exercise. Talk it out with your trainer or modify it. It is the same with your other activities. Plan your daily activities by making a work-to-do list. Reward yourself with every achievement. Find time to relax by reading a good book. Enjoy the company of your family and friends.
Smile more often. Have a good laugh. It improves your immune system. Laugh even during difficult days. A positive outlook keeps you young at heart, which is good for your mental and physical health.
It is never late to staying fit and healthy after 40. You can always adopt a few changes to make your daily life more worthwhile and promising. Healthy habits keep you disciplined and make you feel good for the rest of the day and in the coming years. Start now and live a happy, healthier life!
