Can you achieve fitness over 40? Impossible, you think? Well, think again. A woman over 40 is faced with a decreased metabolic rate. This decline actually starts in her mid 30s. With symptoms of menopause, known as perimenopause, looming in the not too distant future, everything starts to look hopeless.
With the slowing down of her metabolism and the tendency to feel less energetic, a woman is fighting an uphill battle. It does not have to be this way though. With a little hard work and determination a woman can keep the figure that she once had not too long ago. This does not just apply to women either. Men, as well, can experience a little excess weight once they hit their 40s.
Regaining fitness over the age of 40 requires determination, a healthy diet consisting of more fruits and vegetables and just a little of everything else, and plenty of exercise. The exercise, once you get a good start on it, will help to keep you feeling well and supply you with more much needed energy. Finding an exercise that you love is the first thing that you need to do. Once you have that accomplished, you can devise a plan of action that you are likely to stick with.
There are a couple of people over 40 that have supplied us with that inspiration that will help to keep us motivated. Two women bodybuilders come to mind and after seeing them you will think twice before you can say, “it cannot be done.” There are no excuses once you see the likes of these two women. Kelly Nelson and Morjorie Newlin are brilliant in their efforts in proving just how it can be done. These women were not just over 40 when they started, but over 50.
Start by eating several small meals a day that consist of fruits and vegetables and protein. Protein should come in the form of nuts, lean meats, fish, and so on. You should stay away from saturated fats if at all possible. The next thing that you need to do is get your metabolism started. Movement, not necessarily exercise, is the key in this. Try just moving your arms and legs, stretching, and deep breathing.
Anything that involves some movement is a good choice between actually exercising. Proper sleep is essential. Studies have shown that people who sleep more are less apt to be overweight. (1,2,3) Decreasing your levels of stress is also beneficial. Make sure you get your daily dose of fiber. Not only does fiber benefit you by lowering your blood pressure and cholesterol, it is known to slow down the fat storing mechanisms.
In addition to the above recommendations, both men and women of all ages, but especially over the age of 40 should exercise approximately 4 to 5 times a week for 30 minutes at a time to keep their bodies fit and their weight optimal. With combining a healthy diet and conscious fitness efforts your body will serve you for a long time.
References:
(1) British Medical Journal: Children Who Sleep Less are More Likely to be Overweight
http://www.sciencedaily.com/releases/2011/05/110526205103.htm
(2) National Sleep Foundation: Obesity and Sleep
http://www.sleepfoundation.org/article/sleep-topics/obesity-and-sleep
(3) Harvard Health Publication: Why People Become Overweight
http://www.health.harvard.edu/newsweek/Why-people-become-overweight.htm
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