Fitness is a lifestyle and while getting older does mean that you will have to make significant changes to your routine to adjust to the changes in your body, it doesn’t mean that you still can’t be fit and look better than eighty percent of the people around you.
Now, the question is, how do you do that? Looking good after 40 isn’t that difficult really, once you become aware of the physical changes that take place within our body as we age. Read on to know what those changes are exactly and how we can cope with them.
What Actually Happens
Although the exact age varies from person to person, the general tendency of the human body is to lose muscle mass once we cross 30. The loss at that point isn’t very visible, nor does it affect us enough to be bothersome, especially if we remain physically active and lead a healthy lifestyle. Unfortunately, after 40, the same signs become more apparent and actually begin to affect us in a noticeable way. Take a look at the following points to understand what we are talking about here.
- Fat deposition increases, replacing muscle mass which might affect the aesthetics of our body
- Loss of neuro-muscular coordination, resulting in stiffness and reduced balance
- Skin loses elasticity, causing it to wrinkle
- Bone loss may reduce your height by roughly half an inch every decade after 40
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What Can We Do to Prevent It?
The effects of aging are natural, unavoidable and science is still quite a few years away from finding a way to stop aging. Having said that, it is perfectly possible to slow down the effects of aging after 40, if you have the right knowledge and you are willing to put in the necessary effort.
Exercise for Flexibility
The idea after 40 is to train smarter and not harder when in the gym. You need to work towards keeping your muscles, ligaments, and joints as flexible as possible. Stiffness is your enemy and stretching is your friend. Incorporate exercises with dynamic stretching such as foam rolling, squats and lunges rather than static stretching, which can actually be counterproductive.
Stretching will also help you to keep your neuro-muscular connections active, thereby keeping your physical balance in place as well. Finally, a flexible body is also less prone to workout injuries, while stiff muscles and joints are just accidents waiting to happen.
Adjust and Modify Your Strength Training Routine
Going to the gym and lifting weights for isolation and aesthetics should become a secondary thing after 40. Does it mean that you should not lift weights? You most certainly should, but now your priority should shift towards exercises that target a group of muscles at once, instead of concentrating on isolation movements.
Functional strength training helps you to maintain your balance and the necessary strength for completing everyday activities such as walking, running, climbing stairs, etc. These will help you to strengthen the hamstrings, core and all other muscles that we do not usually see, but they are the ones that actually help us stay strong and fit throughout our lifetime.
Choose your Beachwear Wisely
If you are in your late 40s and you love the beach, you will need to be a bit careful with your beachwear. As we are not all fitness models, it might be a better idea to find something appropriate for your current body type and condition than wearing the same set of bikinis that you used to wear a decade ago.
Some swimsuits for older ladies are designed perfectly for women above 40 to hide spots which are most susceptible to aging, while others are designed to add a touch of elegance and sensuality to the beachwear for the fitness freaks among us. Contrary to popular belief, wearing clothes appropriate for your age doesn’t make you look older, but actually helps you look younger than you actually are, provided you maintain your diet, sleep and exercise routine like you should.
Diet and Supplement
Not that much needs to change in terms of diet after 40 if you are already eating healthy, but depending on your physical condition and your doctor’s advice, you may need to become a bit more restrictive and add some supplements to your regular diet. This is because, as we get older, our bodies start to produce less and less of certain essential nutrients, which contributes further to aging. Thankfully, we can supplement those nutrients to keep aging at bay. Take a look at the following seven vitamins and other nutrients that help us stay young and fit after 40:
- Vitamin B12
- Vitamin D
- Omega-3 fatty acids
- Magnesium
- Potassium
- Calcium
- Probiotics
The transition and adaptation is easier than it sounds, particularly if you are already in the habit of leading a healthy lifestyle. Basically, it’s all about staying aware of the changes in your body by reading the signals and shifting gear accordingly.
