As we gracefully cross the age of 40, many of us find ourselves wondering how to maintain a fit and healthy lifestyle. The good news is that when it comes to fitness, age is just a number. You can improve your health and fitness at any age, and it's never too late to prioritize fitness. Seriously!
Before we get into it, a truth bomb on bone density and muscle mass:
Bone density - You have until the age of 30 to lay down as much bone mass as you can. After that, bone loss happens at a faster rate than it is rebuilt, so you can only maintain what you have and try to slow down the loss of bone density.
Muscle mass - Your muscle mass decreases approximately 3-8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.
I know, it sounds depressing. BUT, luckily, there is hope!
Below, I'm going to tell you the best ways to conserve your bone and muscle mass as you age. We will explore how exercise, nutrition, and recovery play vital roles in staying vibrant and active at 40 and beyond!
1. Exercise for Longevity
Strength Training: I put it in bold for good reason. The holy grail for healthy aging, incorporating resistance training into your exercise routine can counteract muscle loss and bone density reduction that comes with aging.
Your focus should be on compound movements like squats, deadlifts, rows, and chest press.
How much do you need to lift? Don't worry, you don't have to lift super heavy weights to reap the benefits - even bodyweight exercises can make a difference. That being said, don't be afraid to lift weights. It will only support your muscle and bone mass and will give your body a great shape! Who doesn't want that, am I right?
Note: If you're just starting out, it's a good idea to consult with a fitness professional, such as myself, to set up a plan that is appropriate for where you are at now and where you want to be. Feel free to contact me with any questions or to set up a complimentary consult.
Cardiovascular Workouts:
Cardio is vital for heart health, weight management, and overall vitality.
Opt for activities that you enjoy, whether it's brisk walking, swimming, cycling, or dancing.
Aim for at least 150 minutes of moderate-intensity aerobic activity per week, split up however works best for you and your schedule.
That could be 5 days/week of 30 minutes per day or 3 days/week of 50 minutes per day. If you have a hard time fitting in your daily exercise, you can try to break it up into smaller sessions throughout the day. It doesn't have to be done all in one session.
Flexibility and Balance: As we age, flexibility and balance become crucial to prevent injuries and maintain mobility. Practices like yoga and tai chi can improve your flexibility and balance, and reduce stress.
Consistency Over Intensity: While challenging workouts have their place, consistency is key. Listen to your body and make exercise a regular part of your life, but be mindful of overexertion, which can lead to injuries.
2. Nutrition for Vitality:
Balanced Diet: Eating a balanced diet rich in whole foods is essential. Focus on lean proteins, whole grains, fruits, vegetables, and healthy fats. A colorful plate ensures a variety of nutrients.
Protein intake: As we age, protein becomes even more critical for muscle maintenance, recovery, and cognitive function - especially for women. Incorporate sources like lean meats, fish, dairy, beans, and legumes.
Hydration: Staying hydrated is vital for overall health, including joint lubrication and cognitive function. Aim to drink plenty of water throughout the day. The recommended amount is half of your body weight in ounces.
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So if you weigh 140 lbs, you should aim for 70 ounces of water daily. Water bottles that measure your water intake and help you stay on track throughout the day can be very helpful. They also make smart water bottles that make it super easy. Here is one of my favorites. They also make stainless steel models!
Mindful Eating: Pay attention to portion sizes and avoid mindless eating. An example of mindless eating is sitting on the couch watching tv and snacking on a bag of chips. If you're not paying attention to what you're eating, it's easy to just keep eating more than you should, and the next thing you know you've eaten the whole bag of chips! I've done this before.
Supplements: Consult with a healthcare professional about supplements like calcium and vitamin D to support bone health and omega-3 fatty acids for heart and brain health. My personal favorite omega-3 supplement is this fish oil by Barlean's. It tastes like key lime pie and there are no fish burps later like you get with the fish oil capsules!
3. Recovery for Restoration:
Quality Sleep: Sleep is when the body repairs and rejuvenates itself. It's a very important piece of the health puzzle. Aim for 7-9 hours of restful sleep each night, and make sure your sleep hygiene is in check. Is your room quiet and dark? Is the temperature nice and cool?
Stress Management: Chronic stress can accelerate aging. Engage in stress-reduction techniques like meditation, deep breathing exercises, or hobbies you enjoy. Last year I came across this Hyperice Core Meditation Trainer, and I love it. It gives you something tangible to feel in your hands with biofeedback right when you need it to bring your focus back to your breath. I look forward to my stress-relief breaks in the day... whether it's meditation or just going outside for a walk.
Active Recovery: Engage in low-impact activities on rest days, like walking or swimming, to promote circulation and reduce muscle soreness. Zone 2 cardio is a great example of this (and it's also great for fat loss!).
Regular Check-ups: Don't skip regular check-ups and health screenings. They can detect potential issues early, allowing for timely interventions. If you've been putting off scheduling your next annual health screening, let this be your sign to get it done now.
Social connections: Stay socially active. This is something that is often overlooked when thinking about a healthy lifestyle, but engaging with friends and family can provide emotional support and enhance your overall well-being.
Remember that fitness is not a destination; it's a lifelong journey. It's essential to set realistic goals and embrace the changes that come with aging. Your body may not respond the same way it did in your 20s, but it can be healthier, stronger, and more vibrant than ever before with the right care.
Achieving fitness over 40 involves a holistic approach, encompassing exercise, nutrition, and recovery. Take time for yourself!
Embrace the journey with enthusiasm, and you'll discover that age is just a number. The best years of your life are yet to come!
Stay active, stay healthy, and stay young at heart!
Mary