Scientists identified at what age our bodes will start going rapidly downhill and I am sure many of you feel like your joints are getting rustier, certain daily activities take more effort and generally keeping your energy levels balanced take more than in your 20’s.
Most people, both men and women will feel lethargic more often, getting out of bed becomes harder and you notice that your body starts holding more onto body fat in certain areas even if you haven’t changed anything in your lifestyle.
45 is the year from which we are considered middle-aged, certain processes in the body start slowing down and if you don’t follow these changes by implementing new habits, the speed of ageing will feel even faster and you will wake up you’re in the middle of menopause.
To be more specific, the metabolism slows down, the hormonal system as a whole goes through changes, muscle mass begins to decrease, all of which causes your body to store fat. Even though a decline in fitness is inevitable, there are things you can do to keep the process as slow as possible and enjoy these years actively with your growing children and family. Here are 5 ways to change your habits to stay on top of your fitness and health in your 40’s.
Run a journal
You may have been doing this on and off or not at all. Keeping track of your thoughts, schedule and experiences in writing will help to become more organised, will also show what things mean a lot to you and what are not as relevant or important so you can outsource them or just skip them completely. Eventually you will realise that not everything has to be done there and then and help you stay more calm and relaxed.
By active we don’t just mean to go to the gym or attend group classes: look for ways in your lifestyle where you can perform tasks differently: climb the stairs instead of using lifts or escalators, carry your daily grocery shopping instead of driving, walk the distance when it only takes 10-15 minutes instead of jumping on the bus, etc. This will help burn extra calories and stay less stressed.
Do strength training
Let’s get one thing straight. Women will not bulk up just from lifting weights 2-3 times a week, but will help to burn the unwanted fat layers and create round toned muscles. On the health benefits front, women are more prone to osteoporosis than men and one of the best way to prevent it is to perform weight bearing exercises 2-3 times a week. It’s good for your bones, will help to keep hold of your muscles and will also make you feel strong, not just in body, but in mind too.
Spend more time to relax
Everybody is different, so what relaxes one may not work for the other. Try new activities and see how you find them. Yoga, pilates, tai-chi, meditation, listening to music, spending more time in the park, walking by the beach are only a few of the things that can help you chill out.
Socialise for fitness
When the kids are nearly grown-ups and you realise that busy family and work life may have driven you apart from old friends over the years you might find it hard to start something new. It’s important to understand that many are in the same situation and are eager to meet like-minded people for socialising. If fitness can be a part of it, that’s a bonus: yoga classes, running clubs, local communities or even our Synergy Fitness Studio are great place to make new friends, or you can bring your long-lost peers and get more active together.
These are only a few tips to help you create a new approach to life that will last and help you stay on top of your fitness and health. As we grow older we realise that quality is indeed more important than quantity in life, so why not start with yourself? Provide your body with quality food, leisure time and you will feel confident, strong and fit again in no time.