As you age, your metabolism slows down, which can affect your weight. By the time women reach 40, they may find that it's more difficult than it once was to lose weight or keep weight off. One way to combat this is to get the recommended amount of exercise. Consult your doctor before starting an exercise program.
Physical Activity Recommendations
Women who are 40 should try to get 2½ hours of moderate aerobic activity or an hour and 15 minutes of vigorous physical activity each week, according to the federal government's physical activity guidelines for adults released in 2008. You can also engage in a combination of moderate and vigorous activity each week. You may break up your workouts into smaller sessions, such as 10 or 15 minutes instead of trying to do 30- or 60-minute workouts at once. But do not include any periods of activity that are less than 10 minutes in your daily or weekly exercise totals.
Exercise Categories
The majority of your exercises should come in the form of aerobic activity, but you also need to engage in muscle-strengthening activities at least two days a week. Aerobic activity is divided into two categories: moderate and vigorous. During moderate exercise, your heart rate should become elevated, but you should still be able to talk without too much difficulty. With vigorous exercise, the increased heart rate and heavy breathing make it difficult to have a conversation.
Types of Exercise
Anything you do that elevates your heart and breathing rates qualifies as aerobic activity, but the time you devote to exercise should include only activities that are not part of your daily routine. That means you should not add walking to your car after work and scrubbing the bathtub in your daily exercise time. Popular activities that constitute moderate-intensity aerobic activity include walking at a brisk pace, doing water aerobics or biking at a leisurely pace. Vigorous activities include swimming laps, jogging, biking at a pace greater than 10mph and playing singles tennis. Muscle-strengthening exercises include activities that work your major muscle groups: the back, chest, abdomen, shoulders, arms, legs and hips. Examples include lifting weights, yoga and even gardening.
Health Benefits
The health benefits of regular exercise are numerous. First, being physically active helps keep you at a healthy weight. It also reduces the risk of premature death and chronic health conditions such as heart disease, high cholesterol, high blood pressure, type 2 diabetes, depression, and certain types of cancer, including breast cancer. It can also help prevent osteoporosis, a weakening of the bones that is common among elderly females.
References
- WomensHealth.gov: Physical Activity Frequently Asked Questions
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans: Chapter 4: Active Adults
- Centers for Disease Control and Prevention: Physical Activity for Everyone: How Much Physical Activity Do Adults Need?
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