How to stay fit in your 40s and beyond

Whether you're just entering your 40s, past it, or have known it for a few years, it's possible Notice your physical changes and think about whether you should make changes in your exercise program and diet to maintain your fitness, vitality and energy.

BingMag.com How to stay fit in your 40s and beyond

Whether you're just entering your 40s, past it, or have known it for a few years, it's possible Notice your physical changes and think about whether you should make changes in your exercise program and diet to maintain your fitness, vitality and energy.

The 40s can be one of the best years of your life. You count and stay fit and energetic as always during this period. Although your body may face signs of aging during this period and lose its bone density, metabolism decreases, hormone levels decrease, etc., but you can still maintain your health and fitness and with the help of exercise and Physical activity prevents the problems caused by aging.

Of course, you should pay attention to some points for exercising in your 40s in order to get the best results and minimize the possibility of injury. In this article, we want to examine these points.

Next, we have brought 19 tips and solutions that will help you exercise well in your 40s and stay young and fresh for years. So stay with us to see how you can improve your health and better deal with the negative signs of aging.

1. First, you need to change your mindset

BingMag.com How to stay fit in your 40s and beyond

Making a decision, maintaining motivation and ignoring negative thoughts is the first thing that You should keep in mind. This may seem easy but it will be really challenging, especially in your 40s when you may not be considered young anymore and therefore negative thoughts will come to you.

Many people when they enter their 40s They may think they can no longer exercise like they did in their 20s and 30s. Therefore, they become completely indifferent and lose their motivation.

For this reason, first of all, you should change your mentality and believe that you can exercise and get results even in your 40s. Although you don't have the same energy as you did when you were young, and your body may not have the strength and power it used to, you can still exercise and try new things that will increase your energy, feel refreshed, and improve your health and fitness.

So remember not to be hard on yourself and leave negative thoughts aside. Once you determine your goal, try to challenge your body and stick to your plan to exercise and maintain health by maintaining motivation.

2. Go for interval training

Interval training is a type of exercise that involves short periods of high-intensity exercise followed by short periods of low-intensity exercise (or rest) for recovery. This cycle is repeated several times in a row and more or less for a period of 15 to 30 minutes. This exercise is a very good option for those who are in their 40s and want to build muscle and lose fat in the shortest time.

Given that many people do not have enough time for exercise and this The excuse is very common, intermittent and tension exercises can be the best option to solve this problem and come to the aid of those who really intend to exercise.

  • 14 exercise exercises for those who do not have enough time to exercise. !

3. Strength exercises are the best solution

Doing strength exercises means physical activity and using one or more muscle groups. You can make your body stronger and increase the volume of muscles by putting pressure on the muscles and resisting the force. These exercises have different methods and styles, but the most popular type, known today as bodybuilding, refers to the use of bodybuilding machines and free weights such as dumbbells and barbells.

Building muscle becomes very important with age. You should do strength training to prevent muscle loss and also keep your bones strong. Apart from this, the more muscle you have, the more fat you can lose. For this reason, doing strength training is a very important point for sports in the 40s.

  • What is strength training and what are its health and fitness benefits?

4. Pay attention to improving the flexibility of your body

Improving the flexibility of the body also becomes very important with increasing age, because muscles, tendons, ligaments, etc. become dry with increasing age, and this also limits the range of motion and injuries.

In your 40s, you should try to have a varied and efficient sports program including a variety of aerobic, strength and flexibility exercises. Doing sports like Yoga will be one of the best ways to improve body flexibility and prevent problems caused by sitting too much, aging, etc.

  • Why and how should you improve your body flexibility?
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5. Participate in group exercise classes

BingMag.com How to stay fit in your 40s and beyond

Exercising with people makes you enjoy exercise and have fun. . You can exercise with your friends and forget the difficulty of the exercises. Yoga classes, stationary bike, martial arts, and group sports such as football, volleyball, etc. are among the best options.

Exercising in these classes also means getting help from trainers and experts. You can get help from these people to ensure the safety of your exercise and to exercise and have a good time in your 40s.

6. Always do the exercises correctly and with proper form

You need to do the exercises correctly in order to not only benefit from the benefits of exercise, but also reduce the risk of injury. Doing the exercises incorrectly can damage your muscles and joints, and this damage will be even more serious in your 40s.

The best thing is to get help from a sports trainer and ask him to do the exercises correctly. to teach you how to use sports equipment, etc. You can also see all kinds of photos and training videos on the Internet and make sure of the correct execution of your sport.

7. Try water sports

If you have access to a pool and places for swimming and aqua aerobics, you can go for water sports and not only increase your physical activity, but also entertain yourself and have a good time.

You can swim in water, walk, run and do various exercises. When you are in the water, the pressure on the joints is reduced and you can exercise and strengthen your muscles without the risk of injury. Also, the resistance force of water makes you put more pressure on your muscles and benefit from the benefits of strength training.

  • What are the benefits and types of swimming and how does it help to maintain health?
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      8. Jump rope is a light and easy aerobic exercise that you can do in your 40s to get your heart rate up, increase your stamina, and burn calories and lose weight. . This exercise can improve blood circulation and strengthen the body's joints.

      You can start with 3 sessions of 3 to 5 minutes daily and do your physical activity without putting too much pressure on yourself. Increase and maintain your health.

      • 9 amazing benefits of jumping rope that you probably did not know

      9. Allow more time to warm up

      BingMag.com How to stay fit in your 40s and beyond

      You should not expect your body to suddenly Get up off the sofa or chair and start running, cycling or squatting.

      Warming up before exercise is important at any age, but it becomes even more important in the 40s. As you age, blood flow decreases, and you should take a certain amount of time to warm up your body and increase blood flow to prepare your body for exercise.

      So take a short walk before your main exercise. , do dynamic stretching movements, hit on the spot and... until your body is warm and ready. Not only will this increase your energy, but it will also prevent injury and allow you to experience more positive results.

      • 7 Minutes Great Pre-Workout Warm Up

      10. Get help from friends and acquaintances

      As we said, group sports are very enjoyable and fun. With the help of friends and acquaintances, you can entertain yourself and enjoy exercise more.

      In addition, your friends can help keep you motivated and lead you to stick to your plan. Sometimes you may not want to exercise if it's up to you, but if your friends encourage you, you will definitely get up and stop making excuses. Of course, you should be careful to choose the right friends for exercise, not those who sometimes don't feel like exercising!

      • Why should you exercise even when you don't feel like it?
      • >

      11. Take a short walk after each meal

      Walking for 10 to 30 minutes after each meal will not only help you get enough daily exercise and physical activity, but also lead to better digestion, blood sugar levels It regulates blood pressure, improves metabolism, and helps with weight loss.

      In general, walking is one of the easiest and most suitable sports that you can do in your 40s without spending money on the gym and equipment. Do sports and improve your health.

      • Walking and talking; An aerobic sport that you must try!

      12. Be aware of your body's reaction

      You should pay attention to your body in your 40s and see how it reacts to exercise and physical activity, diets, rest, lifestyle, etc. Since the possibility of injury increases with age, you should always be aware of your body's reaction to prevent possible problems.

      Knowing your body's limits and ability level is very important when exercising. Your body always informs you about its needs and you should pay full attention to this matter. If exercise, training or a diet is not suitable for your body, you will probably experience pain, discomfort, fatigue and similar symptoms. In these cases, your body will inform you that this program is not suitable and you should change it.

      So be sure to pay attention to your body's reaction, do not overdo it, do the exercises correctly, and have enough rest. And be aware of safety tips.

      13. Don't compare yourself to your youth

      Since the body is aging and going through many changes, including hormonal changes, it is completely normal to lose fitness and physical performance after the age of 30.

      If you want to always compare yourself with your youth, it will undoubtedly destroy your motivation. This is one of the reasons why many people give up sports and physical activity as they get older. These people always compare themselves with their 20s and say to themselves, "I'm over it!"

      You shouldn't let these negative thoughts stop you. Although you can't exercise like you did when you were younger, you can still exercise and be physically active and improve your fitness. Many athletes have returned to sports at an advanced age and have been able to improve. You too can achieve these improvements. So, forget the past and try to focus on your present and future.

      14. Keep your physical activity high during the week

      Keeping your body active in your 40s is very important and you should do all kinds of exercises, sports and physical activities during the week. Maybe it's okay when you're young to be sedentary for a few days and then do some exercise on the weekend, but in your 40s it's dangerous and will lead to injury.

      So, you have to try. Have a regular schedule and do strength and aerobic exercises during the week, as well as consider days to rest and do light activities such as walking and yoga.

      15. Eat nutritious and sufficient foods before and after exercise

      BingMag.com How to stay fit in your 40s and beyond

      Proper nutrition is important at any age. Even in your 40s, you must have proper and sufficient nutrition and eat healthy and nutritious foods before and after exercise.

      Try to eat a meal rich in carbohydrates, fats 45 to 60 minutes before exercise. Be healthy and have protein. Brown rice, avocado, eggs, vegetables, olive oil, and nut butters are great options. Apart from this, you should get enough protein up to 30 minutes after exercise to put your body in a state of recovery. Apart from consuming protein during the day, it is also very important to eat this nutrient before exercise. Research shows that eating a little protein before a workout can activate the body to repair more muscle during and after exercise and build more muscle tissue. Therefore, by consuming protein before exercise, you can not only protect your muscles and prevent their pain, but you can also build more muscles and become more muscular.

      You should also have enough protein after exercise. Eat carbs to put your muscles in recovery mode. For this, you should look for protein sources such as dairy products, chicken, red meat, fish and whey and creatine protein supplements.

      16. Add healthy foods to your diet

      You should eliminate unhealthy foods and snacks from your diet as much as possible and instead go for healthy snacks such as vegetables, nuts, and fruits. p>

      In your 40s, you may face a decrease in energy and hormonal changes. This event can increase the desire to consume junk food and junk food. Consuming these types of foods will undoubtedly harm your health. Instead of consuming these foods, you should suppress your cravings by consuming healthy foods.

      For example, you can prepare healthy homemade food for yourself using pieces of fruit, dairy products, vegetables, and nuts. These foods are rich in nutrients needed by the body, keep the energy level high, regulate blood sugar and also increase your energy.

      17. Consider taking supplements

      BingMag.com How to stay fit in your 40s and beyond

      If for any reason you cannot get the nutrients your body needs By eating and dieting Make sure you get it, it might not be bad if you go for nutritional supplements.

      You can consult a doctor and see which supplements are right for you. These supplements can include protein supplements, multivitamins, calcium, vitamin D, magnesium, and zinc. Also, according to your diet, for example, if you are a vegetarian, you may have to use some other supplements.

      18. Be patient and stick to your plan

      You need to be patient and give your body enough time to adapt to exercise and get results. Many people want to get quick results and go the so-called way of several years overnight. For this reason, they suddenly go to different sports and try different diets. But after a few days or weeks, when they don't see any progress, they completely lose their motivation and give up. Stick to your plan. Building muscle and melting fat takes time, this is especially seen in the 40s and above, and you need to be more patient.

      So, prepare a detailed and long-term plan for yourself and always Stick to it. Your main goal should be to exercise to increase energy and vitality. That is, you should not care about losing or gaining weight, you should exercise just to exercise. This will make you more disciplined and not lose your motivation. When you stick to your plan and follow it with order, you will undoubtedly get results and you will reach the body you desire in your 40s.

      19. Use sports software

      Finally, if you don't know how and where to start your sport, you can go to sports software and programs and get help from them. These softwares, which are easily available, can provide you with various exercises and exercise programs and guide you to exercise regularly and properly in your 40s.

      Most of these exercises include stretching or strength training with They become body weight. Therefore, you can do them at home and you don't need to go to the gym.

      • Introducing the Yoga for Beginners application; Achieving Health with Yoga

      Conclusion

      Exercising gets harder as you get older, but it also becomes more important. You should continue to exercise and keep your body active in order to reduce the aging process and maintain health.

      Although exercise in the 40s cannot be the same as in the 20s and youth, it still has its benefits and It helps you improve your fitness and live a healthier life. You can exercise well and maintain your health by keeping in mind the tips and solutions we reviewed. Of course, you should remember to consult a doctor before starting a sports program and be aware of your physical condition. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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