Exercise tips for looking after your body after 40
Gray hair, fine lines, wrinkles, and low energy levels are not the only signs of ageing, there are other body changes to look for after 40 and they are going to need some attention too.
The female body can experience a slower metabolism later in life especially during the three phases of the menopause. The menopause can lead to an imbalance in hormones which can result in a lower calorie burn leading to stubborn belly fat. So, I’m sorry ladies but to keep that belly fat away you are going to have to do some exercise. It doesn’t have to be rigorous exercise, but you do have to do some.
To maintain a healthy body you only need to do some basic workouts on a daily basis to keep your body in shape. Here I have a few basic ideas for you that will help you to stay active throughout the day without putting you through the ringer. They might even help you to sculpt your body too.
The strength training
The best exercise option for an active woman over 40 is strength training. This is because you are now at higher risk of losing muscle mass if you try to lose weight without training. As they say, if you don’t use it, you’ll lose it. This is so true and during Covid when I couldn’t train, I noticed this more than ever. I lost sooooo much muscle and it seemed to be replaced with flab overnight.
Secondly, lean muscle mass is the most active tissue metabolically so the more muscle you lose the slower your metabolism tends to get which can cause you to gain weight. It’s better to weight heavier on the scales with muscle than lighter on the scales with fat.
Lifting weights is something that you must have a desire for because if you don’t, you’ll go to the gym two or three times then stop going. Your motivation needs to be exceeded by your inspiration. Find someone you want to look like then model what they do until you get the same results. Success leaves clues.
Try a routine that pushes you and works you hard. There’s no point doing a routine that you can easily do because you won’t see progress. You need resistance to see growth in all areas of your life.
Try a routine that includes a series of compound exercises with three sets of 8-12 reps. Compound exercises target multiple muscle groups simultaneously, this is a great way to get results fast. Examples of compound exercises are Squats, pull ups, bent-over rows, and deadlifts and many more to mention here. Compound exercises can help you to gain muscle and burn lots of calories so this is good news for anyone wanting to get in or stay in shape.
Crunches
Doing crunches on a stability ball is one of the best exercises I have found to help you to lose that stubborn belly fat. Additionally, it helps you to form a six-pack as it works the whole of your abdominals. But crunches alone will not get you a six pack fast. If you are strength training the resistance you get from performing other exercises will help build your six pack too.
Cardio
Everyone hates cardio, and if you don’t you’re lucky.
Cardio exercises include the recumbent bike, treadmill, elliptical machine, cross trainer, hill walker and many more. But if you are anything like me, allergic to the cardio equipment then you’ll be pleased to know that walking outdoors is a better option. You don’t have to do anything other than take a brisk walk for 35 minutes a day to stay healthy but if you want to tone up, you’ll have to do more than just walk.
Undertaking these simple practices daily will help to keep your body healthy. If you choose to factor in outdoor exercise such as walking, running, rowing or any other outdoor activity you’ll also benefit from the mental and emotional benefits too.
Exercise along with diet and mindset is one of the best habits you can have. Without a decent exercise routine and the motivation and drive to look after yourself you won’t be in a great place physically or mentally to take good care of yourself or anyone else. Your own health is important to everyone around you.
We have 2022 coming up and Veganuary is a great place to start diet wise. Combine your improved vegan wholefoods diet with your new exercise routine and you’ll be seeing benefits in no time at all.
Looking forward to sharing more exercise tips with you soon x
See also Protecting animals and the environment through a plant-based diet
Exercise tips for looking after your body after 40
