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| The exercises to focus on when you are over forty |
While
a recent study suggests that people’s metabolic rate doesn’t slow down until our 60s, when
specifically looking at the experience of perimenopausal women, weight gain
is common. This may be due to a variety of factors, including the simple
impact of tiredness encouraging us to eat more sugary food, but regardless
of the cause establishing a good fitness routine will help.
Age related loss of muscle can begin in our 40s and by our 60s it is thought we lose about 1% of our muscle mass a year. This is mostly due to anabolic resistance which makes it harder for our bodies to make muscle protein. Muscle loss doesn’t just change the way we look, it can make us weaker, feel like we have less energy and increase the risk of falls.
As well as gaining fat and losing muscle the third challenge we face as we start to get older is our bones get weaker. Bone density decreases from around the age of 35 in everyone and due to the reduction in oestrogen with the menopause, women are particularly at risk of Osteoporosis. Osteoporosis is where bone strength is lost much faster than normal so there is an increased risk of fractures. Weight bearing and resistance exercises are particularly important for improving bone density.
The good news is these changes can be effectively managed through the right exercises.
These exercises help maintain muscle mass (which helps with our metabolic rate) and improve bone density.
Good resistance training options include using light weights and weight machines at the gym. It is better to do more repetitions with a light weight than to use heavier weights so choose a weight you can lift comfortably and repeat more times, rather than a weight that feels challenging to start with. If you are new to the gym make sure you ask for guidance on the correct way to use both fixed and free weights.
Don’t fancy the gym or buying weights? A resistance band is low cost and takes up very little storage space. This length of stretchy material is a clever tool that helps you increase resistance when exercising. Check YouTube or a fitness app for workouts that use these.
Cardio training is great for maintaining a healthy weight while boosting energy levels and improving your mood. The British Heart Foundation recommends 150 minutes of moderate-intensity cardio activity a week, choosing low impact cardio is more gentle on your joints.
Low impact options include swimming and cycling (on a stationary bike or outdoors) as well as gym equipment like rowing machines, elliptical trainers and stair climbers.
To strengthen your bones, ligaments and joints though you should consider weight bearing exercises where your feet and legs support your weight. Options include: running, aerobics, dancing and skipping.
If you currently aren’t very active you could start out with a gentle walk before building up your speed and distance. Exploring country parks or joining a local walking group is a great way to stay motivated.
Ensure you have the right footwear to provide your feet and ankles with support like walking boots or trainers, alternatively you might like these waterproof trainers from adidas to ensure your feet stay dry and comfortable in all weathers.
Maintaining mobility becomes increasingly important as we get older. Flexibility and balance work helps to improve your posture, reduce the risk of injury and it helps with recovery.
Pilates and yoga are both great options for strengthening your body and increasing flexibility. Regular classes (in person or online) will work your entire body as well as strengthening your core.
Balance work doesn’t need to be a separate exercise session though, it can simply be taking the time to do a good stretching routine before and after your cardio or strength training.
Other options which might appeal to you are a class like Tai Chi, slow dancing or even gymnastics. These will all help improve your balance and make you more aware of how you move your body.
Letting your body recover from exercise is just as important as doing the exercise. Giving your body a chance to recover well begins with starting your new routine with shorter sessions to let your body get used to it. Aim to progress gradually and listen to your body to know when it’s time to stop or slow down. Make sure you warm up properly and whichever exercise you choose, focus on the correct technique. Even if you want to exercise alone it might be worth a few sessions with a personal trainer or in person classes initially to avoid problems later on.
Make sure you have rest days if you are doing new or more intense exercises. This will give your body time to recover and improve your performance in your next workout.
Recovery is about a holistic approach. Aim to prioritise a good night’s sleep, drink enough water (all the time, not just while exercising) and look at what you eat. It’s not about reducing calories or avoiding foods you love, but considering good nutrition so your body has what it needs to support bone and muscle growth.
Whether your goals for your fitness routine include weight loss or not, consider measuring your success on more than the numbers on the scales or measuring tape. Better ways to recognise success are reflecting on changes in your: energy levels, sleep, strength in daily activities, flexibility and stability.
Age related loss of muscle can begin in our 40s and by our 60s it is thought we lose about 1% of our muscle mass a year. This is mostly due to anabolic resistance which makes it harder for our bodies to make muscle protein. Muscle loss doesn’t just change the way we look, it can make us weaker, feel like we have less energy and increase the risk of falls.
As well as gaining fat and losing muscle the third challenge we face as we start to get older is our bones get weaker. Bone density decreases from around the age of 35 in everyone and due to the reduction in oestrogen with the menopause, women are particularly at risk of Osteoporosis. Osteoporosis is where bone strength is lost much faster than normal so there is an increased risk of fractures. Weight bearing and resistance exercises are particularly important for improving bone density.
The good news is these changes can be effectively managed through the right exercises.
The Four Essential Pillars of Fitness In Your Forties Onwards
Strength and Resistance Training
These exercises help maintain muscle mass (which helps with our metabolic rate) and improve bone density.
Good resistance training options include using light weights and weight machines at the gym. It is better to do more repetitions with a light weight than to use heavier weights so choose a weight you can lift comfortably and repeat more times, rather than a weight that feels challenging to start with. If you are new to the gym make sure you ask for guidance on the correct way to use both fixed and free weights.
Don’t fancy the gym or buying weights? A resistance band is low cost and takes up very little storage space. This length of stretchy material is a clever tool that helps you increase resistance when exercising. Check YouTube or a fitness app for workouts that use these.
Cardiovascular Training
Cardio training is great for maintaining a healthy weight while boosting energy levels and improving your mood. The British Heart Foundation recommends 150 minutes of moderate-intensity cardio activity a week, choosing low impact cardio is more gentle on your joints.
Low impact options include swimming and cycling (on a stationary bike or outdoors) as well as gym equipment like rowing machines, elliptical trainers and stair climbers.
To strengthen your bones, ligaments and joints though you should consider weight bearing exercises where your feet and legs support your weight. Options include: running, aerobics, dancing and skipping.
If you currently aren’t very active you could start out with a gentle walk before building up your speed and distance. Exploring country parks or joining a local walking group is a great way to stay motivated.
Ensure you have the right footwear to provide your feet and ankles with support like walking boots or trainers, alternatively you might like these waterproof trainers from adidas to ensure your feet stay dry and comfortable in all weathers.
Flexibility and Balance Work
Maintaining mobility becomes increasingly important as we get older. Flexibility and balance work helps to improve your posture, reduce the risk of injury and it helps with recovery.
Pilates and yoga are both great options for strengthening your body and increasing flexibility. Regular classes (in person or online) will work your entire body as well as strengthening your core.
Balance work doesn’t need to be a separate exercise session though, it can simply be taking the time to do a good stretching routine before and after your cardio or strength training.
Other options which might appeal to you are a class like Tai Chi, slow dancing or even gymnastics. These will all help improve your balance and make you more aware of how you move your body.
Recovery
Letting your body recover from exercise is just as important as doing the exercise. Giving your body a chance to recover well begins with starting your new routine with shorter sessions to let your body get used to it. Aim to progress gradually and listen to your body to know when it’s time to stop or slow down. Make sure you warm up properly and whichever exercise you choose, focus on the correct technique. Even if you want to exercise alone it might be worth a few sessions with a personal trainer or in person classes initially to avoid problems later on.
Make sure you have rest days if you are doing new or more intense exercises. This will give your body time to recover and improve your performance in your next workout.
Recovery is about a holistic approach. Aim to prioritise a good night’s sleep, drink enough water (all the time, not just while exercising) and look at what you eat. It’s not about reducing calories or avoiding foods you love, but considering good nutrition so your body has what it needs to support bone and muscle growth.
Measuring Success
Whether your goals for your fitness routine include weight loss or not, consider measuring your success on more than the numbers on the scales or measuring tape. Better ways to recognise success are reflecting on changes in your: energy levels, sleep, strength in daily activities, flexibility and stability.
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