As you age, your body undergoes natural changes that may affect the way you work out to remain in shape. If you are getting fit in your 40s, you need to eliminate high-impact exercise as much as possible, since your body's tendons and joints are not as flexible as they were when you were 20 or 30. Moderate cardio workouts, such as walking, swimming and cycling, will give your body the exercise it needs to get in shape, without taxing your joints and connective tissue. Consult your doctor if you are seeking a workout routine but are recovering from surgery or trauma.
Step 1
Walk every morning for 25 to 35 minutes, keeping your heart rate in your fat-burning zone. To calculate this, subtract your age from 220 and calculate 60 to 65 percent of the resulting number. This is your fat-burning heart rate zone.
Step 2
Do a series of resistance exercises to strengthen your muscles and joints. These exercises can be done at home; try abdominal crunches, pushups and squats. If you have a gym membership, use the weight lifting machines. Strength training is crucial to avoid losing muscle mass at this stage in your life.
Step 3
Eat veggies and greens and avoid processed or fried foods. In your 40s, your metabolic rate becomes slower and it takes more effort for your body to process fats and junk food.This is especially important for women, because in your 40s you are in the period before menopause, when your estrogen levels drop and you are bound to store more fat.
Step 4
Drink natural fruit juices in the morning along with a light breakfast, such as yogurt or whole grain cereal with fruit. Add protein powder to juice to make it more substantial. Heavy breakfasts, such as toast, meat and eggs, require more energy to digest and can make you feel sluggish.
Tips and Warnings
- Be consistent with your exercise routine to see results. Invite a friend to join you on your walks or at the gym. This will help you stay motivated.
- Terminate any form of exercise that causes you acute pain or abnormal discomfort. Always consult your doctor if you have health concerns.
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