Sure eating right is fairly easy no matter what age you are, but what about exercise? Most folks can’t do quite the same workout routine in their 40s, 50s and beyond as they did in their 20s and 30s. The good news is that you don’t have to let your age affect your lifestyle, especially if you’re on the quest to lose weight and maintain a healthy physique.
One of the most important steps to remember before you jump into any exercise routine is to properly warm up. Many younger people forgo warming up and pay the painful and aching price the next day but those individuals tend to bounce back fairly quickly afterwards. This may not be the case when you’re older. So don’t cause further harm and instead be sure to do a proper warm up each time. Warm ups prep your body for a physical workout. It also increases blood circulation to the muscles, improves oxygen absorption, elevates respiration and improves viscosity (fluid) in the joints.
If you’ve been an avid gym goer since your early years, then you actually don’t need to change much in your exercise routine, as your body will already be accustomed to the workout. However, if you’re just now starting to focus on maintaining a healthy body and decent weight range, then you may need to take a more realistic look at the exercises you want to do. Older individuals should focus on the recovery period after their workouts. With the passing years, the body tends to become more vulnerable to injury from overtraining and strenuous exercise.
Start slowly with introducing a workout regimen into your daily life. Those over 40 should start out no more than three times a week. Aerobic exercises are ideal. Try to do this type of workout for at least 20 minutes to start and slowly work your way up to 30 minutes of aerobics. If you’re interested in strength training, you’ll want to use low weights and high repetitions. As you progress, add more weight over time. Finish off each workout routine by stretching your major joints to improve flexibility and range.
One factor that tends to intimidate those over 40 is the belief that you have to do long and rigorous workouts that leave you sweaty and close to passing out. Not true. The key is moderation and to improve your progress over time as your body adjusts. Don’t get fooled into trying to exercise every single day for hours on end. Additionally, don’t try to cram all your workouts into the weekend. Chances are you’ll overexert yourself and will feel less than great for the upcoming week.
When all else fails, join a gym that has a workout program geared towards people in your age range. The instructors will be able to get you into a routine that will work with your body and you’ll also be surrounded by other people just like you. Motivation goes a long way when you’re not exercising by yourself.