The 40s decade can be a challenging one for many people. It’s often a time when the responsibilities of adulthood start to take their toll, and it becomes harder to find the time to focus on our health and well-being. However, getting fit in your 40s is possible – you just need to know how to do it! This article will discuss some tips and tricks that will help you get in shape and stay healthy during this critical time in your life.
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Regular High-Intensity Workouts
To stay in shape throughout your 40s and beyond, you’ll need to exercise at least two to three days per week. Getting fitter, skinnier, and losing inches from your waistline isn’t possible after spending two straight hours in the gym in a single session. From the comfort of your own home, many high-intensity cardio workouts will raise your heart rate while also burning fat. HIIT is a type of high-intensity interval training. During HIIT workouts, you’ll complete 30-second bursts of a specific activity, followed by 30 seconds of rest before repeating the sequence with different motions. In a single HIIT session, you can expect to burn twice as many calories as you would during a traditional hour-long cardio workout. Additionally, HIIT improves heart health, increases metabolic rates, and helps people lose weight faster than other types of exercise. Of course, as we grow older, joint wear-and-tear is to be expected. Find low-impact HIIT workouts for anybody concerned about joint problems.
Walk Whenever You Can
In addition to committing to high-intensity workouts a few times per week, try to walk whenever you can. Taking a brisk walk for 30 minutes each day helps improve heart health and circulation, burns calories, and tones muscles. If you find it hard to fit in a 30-minute walk during the workday, break it into three ten-minute sessions instead. Ideally, aim to take your walks outdoors to soak up some natural sunlight – which is essential for overall health.
More Protein
Protein is required for post-workout muscle recovery as we age, which becomes more significant as we get older. For example, a study published in the International Journal of Sports Nutrition and Exercise Metabolism found that research had shown that older athletes (those aged 40 and over) had poorer post-exercise recovery, necessitating greater protein than their younger counterparts. Protein is essential for many reasons, not the least of which being that it aids in recovery. Protein helps you feel fuller for longer (hence reducing your desire to eat carbohydrates and caffeine) and aids in muscle growth, boosts your metabolic rate, and helps you exercise more. Beans, lentils, legumes, fish, lean meats, and tofu are high-protein foods.
Ditch Late Night Eating
You’re never going to lose weight if you continue eating late at night. It’s a simple fact. This is because our bodies are not designed to digest food when we sleep, and so many calories consumed late at night are more likely to be stored as fat. You need to cut out late-night snacking if you want to lose weight. This means avoiding the temptation of raiding the fridge after dinner or indulging in a sugary dessert before bed. Instead, focus on eating three healthy meals per day and ensuring that you’re getting enough protein and fiber. Then, if you’re still feeling hungry at night, drink a glass of water or herbal tea instead of reaching for snacks.
Focus On Sleep
Getting a good night’s sleep is just as important as eating healthy and exercising regularly. When we’re sleep-deprived, our cortisol levels (the hormone responsible for stress) increase, leading to weight gain over time. Aim to get between seven and eight hours of quality sleep per night. Shut down all electronics at least an hour before bedtime, establish a regular sleeping schedule, and avoid caffeine and alcohol in the evenings. If you’re still struggling to fall asleep, try reading or listening to calm music before bed.
Incorporate Strength Training
Our bones start to thin and become more brittle as we get older. This is why it’s important to incorporate strength training into your workout routine; not only does it help increase bone density, but it also helps reduce the risk of injuries. Strength training doesn’t just mean lifting weights either! You can also use resistance bands, bodyweight exercises, or even Pilates and yoga to build strength. Again, strength training helps increase bone density and helps reduce the risk of injuries. So make sure to include some strength-training exercises in your weekly routine!
Conclusion
Overall, getting fit in your 40s is about making minor changes to your lifestyle. Eat healthily, exercise regularly, and get enough sleep. If you can stick to these simple guidelines, you’ll be on your way to better health in no time! Thanks for reading, and good luck on your fitness journey!
