Exercise is an important part of maintaining good health for people of any age -- from children to the elderly. However, the types and intensity of exercise may need to change throughout the different decades of your life to meet specific needs. For example, the age of 40 marks a time where your metabolism starts to slow, hormones change, risks for diseases like heart disease increase, and muscle is slowly replaced by fat if you're not careful. Staying vigilant in your exercise routine each week can help keep your body strong and healthy, while combating some of the natural effects of aging.
Step 1
Perform at least 150 minutes of moderately intense aerobic activity each week, suggests the Centers for Disease Control and Prevention. For even better results, increase this number to 300 minutes per week if you are capable. Do exercises like running, jogging, walking, hiking, swimming or biking to increase calorie burn. The more calories you burn, the more you reduce fat storage and help keep your weight under control as you get past the 40-year mark. Aerobic exercise also increases your heart rate, which strengthens the heart and lowers your risks for heart disease.
Step 2
Strength train your body using free weights, weight machines or resistance training at least two days a week, suggests the CDC. Increase this to three or four days if possible, alternating the muscle groups you workout each day. This provides rest time for them to recuperate. Hit all the major muscle groups including the arms, shoulders, chest, abdominals, back, glutes and legs. Strength training helps reduce muscle lost to the natural aging process and prevents muscle from being replaced by fat. Strength training also places stress on the bones, encouraging stronger bone growth to help reduce the loss of bone strength that occurs after age 40.
Step 3
Split up your routine into two or more segments throughout the day if your life is too busy to fit in an entire 30 to 60 minutes of exercise daily. For example, go for a jog in the morning before work, and then strength train in the evening, or spend 30 minutes on the bike in the morning, and 30 minutes on the elliptical after work. Splitting up your routine makes it more manageable, and also helps increase your metabolism, which can start to decrease after 40.
Step 4
Make exercise fun and social by taking a class at your local community center of fitness center. A wide range of classes are available depending on your personal preferences and the area you live including indoor cycling, boot camp classes, Pilates, Zumba, step aerobics, dance aerobics and yoga.
Step 5
Join an intermural sports league or do active solo activities or hobbies like mountain biking, rock climbing or hiking. These types of activities get you out of the gym and possibly make exercise more entertaining, which can encourage you to burn more calories over a greater period of time because you won't drop out because of boredom.
Tips and Warnings
- Start slow and work your way up towards more intense and longer exercise.
- See your doctor before starting any new exercise routine. Those age 40 and above have a higher risk for health issues that may restrict the types of activities you can perform safely. Your doctor can work with you to customize a routine that will both give you results, while keeping you safe at the same time.
References
- Centers for Disease Control and Prevention: Physical Activity Guidelines
- O, The Opera Magazine; The Decade-by-Decade Guide to Exercise; Carol Mithers
- Fontana California: Fitting Exercise Into Your Daily Routine
- MayoClinic.com: Strength training: Get stronger, leaner, healthier
- MayoClinic.com: Aerobic Exercise - Top 10 Reasons to Get Physical
