Getting older is a privilege and something to celebrate. However, if the sound of party poppers is drowned out by creaking knees and groans of pain due to back issues, something has to change. Even if you’re feeling great now, certain types of exercises make aging gracefully a lot more, well, graceful.
Workouts are important at every age, but as we age, the type of exercise and time spent on fitness per week is even more important. This blog post will help you create a plan for workouts post-40 so you can celebrate aging sans pain and ward off signs of aging like bone and muscle loss.
Set goals
In the past, getting fit for #hotgirlsummer may have been your only fitness goal. Forty is young, but it’s a perfect time to devise a fitness strategy that will benefit you in the coming decades.
Instead of setting a goal of benching 300 pounds or perfecting a Bakasana (Crane Pose), set goals for long-term health instead. Do you have a family history of osteoporosis? Have you watched an elderly parent struggle with balance issues? Set your goals now and face these potential health challenges proactively.
Follow a varied schedule
According to the World Health Organization (WHO), adults ages 18-64 should create a fitness plan with 150–300 minutes of moderate-intensity aerobic physical activity with muscle-strengthening activity two days per week.
Mixing up your workouts to include aerobics, strength training, and flexibility exercises continuously challenges your body to adapt instead of settling into a routine.
Choose exercises that strengthen bones
For most, bone density peaks around age 25-30. And from 40 onwards, bone mass begins to decrease. To prevent significant bone loss, incorporate weight-bearing exercises like walking and weight training into your fitness regimen. You’ll promote bone strength and reduce loss by placing stress on your bones.
And don’t forget to take your vitamins! Vitamin D and Calcium are essential for bone health.
We ❤️ heart exercises
Heart health isn’t something to take lightly. As you age, your risk for heart increases drastically. One study in Norway found that 16.9 of every 100,000 people have a heart attack between ages 30-39. From 40-49, that number jumps to 97.6.
Completing aerobic exercises every week improves your circulation and reduces your risk of developing heart disease. Aerobic activities include:
- Jogging
- Jumping rope
- Zumba
- Water aerobics
- Dance
- Hiking
- Circuit training
Getting fit isn’t just about vanity and looking good in a swimsuit. The WHO shares that “1 in 4 adults do not meet the global recommended levels of physical activity” and “people who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active.” Take care of your body now, and it will take care of you!
At Enhancewell Fitness, we encourage fitness at any age, and our instructors can modify any exercises in group classes and private sessions for you. With a list of classes including aerobic, strength training, and flexibility activities, there’s something for everyone! Sign up today, and commit to your long-term health.
