Fitness Tips for Women Over 40

“Forty is the old age of youth; fifty the youth of old age.”

– Victor Hugo

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As you hit 40, things change! Your metabolism rate reduces after crossing the age of 40, and your body fails to process the fat in the similar manner as it did when you were 20-25 years old. The result is that you get prone to fatigue, elevated weight and blood pressure, knee, neck, back and joint pain. Well, it’s not so difficult to stay fit as it seems to be.

Here are some fitness tips that will keep you robust even in your 40’s.

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1. Consult with Your Physician


If you are going through any grave health condition, consult with your doctor soon. Get medical clearance before preparing a fitness program.

2. Assess Your Current Fitness Level


Check your current fitness level by evaluating your body composition, flexibility, endurance, muscular strength, and cardiovascular fitness.

3. Know Your Goals


“Setting goals is the first step in turning the invisible into the visible”.

– Tony Robbins

Do you want to participate in 10 km run, or want to shed 20 pounds of fat? Set a specific goal. Be consistent and determined to accomplish those goals.

4. Make Your Fitness Regimen a Priority


Though, you have several responsibilities of your family and work, don’t make excuses for skipping your fitness regimen. Bring necessary changes in your lifestyle, and stay healthy.

5. Adopt a Healthy Eating Plan


Add a lot of grains, calcium, and protein rich foods, veggies, salad, and fruits to your diet. Drink plenty of water every day. Avoid trans fats and processed foods. As a young adult, you might have skipped your breakfast or lunch, to pig out on dinner. Well, that was okay at that time. But in this age, it will not work at all! So, eat smaller and more frequent meals.

6. Consume Dietary Supplements


After 40 years of age, your bones and joints become weaker. Though you eat healthy, it’s not always possible to include minerals and vitamins in your diet, on the daily basis. Dietary supplements help you to fulfil the deficiency of essential nutrients. Consult your doctor before buying any supplement.

7. Take a Break from Technology


It’s very difficult for most of us to get completely disconnected with our calls, messages, emails, and social networks. This negatively affects our sleep and weight. At 40, it’s very essential to take a break from TV, mobile, and computers. Do light exercise. Take a warm shower to relax yourself.

8. Have Good Posture


After 40, you need to be very concerned about your body posture. Always stand and sit with your back straight.

9. Listen to Your Body


As we grow older, the ability of our body to recover and heal slows down. Before making the necessary changes in your lifestyle, listen to your body. Do not overdo things.

10. Walk Every day

Girl running in the park.

Walking is the best exercise that keeps your body in shape. Walk for an hour in the morning, or in the evening (after dinner). It keeps your bones and heart hale and hearty.

11. Do Meditation and Yoga

Woman doing yoga

Meditation and yoga are good for the mental health. Besides relieving the anxiety and stress, these exercises also keep your body flexible. 

12. Get Plenty of Sleep


If you wish to remain healthy in your 40’s, then start taking a sound sleep of 8 hours. Your immune system gets strengthen when you sleep on a regular schedule. It also helps to control your body weight, and heal the inflammation and injury.

13. Step Out from Your Comfort Zone


“No matter what age you are, or what your circumstances might be, you are special and you still have something unique to offer. Your life, because of who you are, has meaning.”

– John Barrymore 

Usually at the age of 40, people afraid to try something new. They don’t want to step out from their comfort zone. Don’t be scared to endeavour something new. In fact, chasing a new sport or hobby and taking the innovative challenges keep you motivated and energized.

14. Give Yourself a Company of Like-Minded People


There are several times when you might feel apathetic and disconsolate. You can overcome this situation by connecting with the people who share similar interests with you. Join a team, club, or class and exercise with your friends. It will provide you a mental support and keep you fit.