- To regulate insulin and lower inflammation. Along with keeping away chronic disease, strength training has you burning through glucose, which is good news for those grappling with Type 2 diabetes who consistently need to manage blood sugar levels.
- To improve posture, sleep, mood and energy levels. Besides the aesthetic, physiological and strength benefits, it affects just how we feel and how clearly we think. Weight training [has] proven to improve the quality of a person’s sleep.
- To protect your bones. Weight-bearing exercise and particularly strength training is thought to increase bone density, reducing the risk of fractures and breaks among older adults.
- To boost your balance. Of course, one major cause of bone breaks as we age is falling. Some of weightlifting’s benefit in protecting against osteoporosis may be improved strength and balance, resulting in fewer falls.
- To burn more calories. Simply having more muscle on your frame helps your body burn up extra calories — even when you’re sitting completely still.
- Stay in the mood. Just wearing your workout clothes may motivate you to work harder even if you’re just doing chores around the house. Plus, you can get sweaty and you don’t have to worry about it. You’re always ready for a quick workout or walk whenever time allows. Wearing your workout clothes is a reminder to get some kind of exercise in, no matter how short.
- Take short fitness breaks when sitting. Whether you’re working on your computer or watching television, get up and move around for 5 to 10 minutes for every hour you sit. Pace around the room, or do 10-20 jumping jacks. It all counts!
- Incorporate strength training all day long. Do pushups with one of your his kids on your back. Try lunges, squats and other exercises while cooking dinner.
- Take short fitness breaks when sitting. Whether you’re working on your computer or watching television, get up and move around for 5 to 10 minutes for every hour you sit. Pace around the room, or do 10-20 jumping jacks while picking up toys or clothes. It all counts! Don’t forget to use the stairs whenever possible
- Schedule your workouts like its a mandatory appointment.
- Try not to let more than 2 days go by without exercising.
- Slowly increase your routine or change up routines to keep from getting bored.
- Don’t expect to get in shape over night, be patient and keep going.
- Add muscle building exercise to your daily routine.
- If necessary have a workout buddy or check in with an accountability partner
- Reward your accomplishments with something other than food.
Yes, You can over exercise. Exercise can actually become an addiction, especially when we don’t listen to our bodies telling us it’s just too much. What’s strange is once exercise is in your blood, in your regular routine, you simply feel ‘off’ when you skip it. I know how moody and irritable I become when I don’t get my daily sweat session, and that’s a good thing if it gives you motivation to keep up with a consistent and balanced routine. The problem occurs when you lose the ‘balance’ part of the equation and your workouts start consuming too much of your time, interfering with your daily life, and/or your body is not adequately recovering, and you simply don’t know how to take a break.
Here are signs you maybe over-extending your self when exercising.
Your Workout Leaves you Exhausted vs. Energized
If you finish your workout feeling like you need a nap, rather than revitalized and ready to conquer the next thing, you are likely pushing it too hard and need to assess and scale back those workouts.
You Are Irritable and Moody
If little things are setting you off, and you can’t figure out why your fuse is short or your moods are so funky, this could be a sign that your body is worn down and fatigued bodies/minds have trouble getting through even the smaller things.
You’re Sleeping Too Much or Can’t Sleep!
Are you restless and unable to sleep through the night no matter how tired you feel? Or, does it not matter how much sleep you get — you still feel tired? Both of these can be caused by over-training. When you exercise too much, your body can interpret it as a stressor, sending out stress hormones like cortisol that makes sleeping difficult.
You Get Sick Frequently or Can’t Seem To Recover
When you over-exercise you break your body and immune system down, so you are more susceptible to getting sick, or it takes you longer to recover.
Sore for Days at a Time
Rather than bouncing back from a tough workout, your body is constantly aching or sore — warning, you need to step back and allow it to repair itself.
You Feel Unmotivated and/or ‘Blue’
Workouts now seem like an obstacle you ‘have to do’ — you are unmotivated, unexcited and it’s starting to affect other areas of your life.
Sometimes you just need to cut back on days or time that you workout.
Getting fit as a family does not have to be very time-consuming or complex; it can be fun and creative. Here are seven simple suggestions to help your family get fit together.
- Commercial-cize. Many children (as well as their parents) watch a few hours of television each night. It is important for families to reduce sedentary time. Whenever a commercial break comes on the TV, exercise as a family. Try running in place, push-ups, or jumping jacks during each commercial to keep everyone up and moving.
- Make an Exercise Video. Most portable cameras now have a video function. Have your family create their own exercise video where your kids are the stars. Everyone will get fitter creating the videos, and at a future time, have fun exercising along with the video over and over again.
- Dancing Can Be Fun. Turn on the radio or pump up some fun songs on your mp3 player to rock out together as a family. With minimal effort, you can burn some calories and have a super-fun, spirit-lifting family time.”
- Going the Extra Step. Parking farther away when running errands with the kids, encouraging them to take the stairs with you when shopping, and having them walk along the cart can increase their activity.
- Allocate Time for Family Exercise Every Day. Take a family walk after dinner and use that time to talk about your days. Invite your kids to join you during your cross-training or yoga DVD. They will not be able to do all the exercises, but they will be moving and trying! Teach them that exercise and sweat are really important, and that it can be fun!”
- Blend Technology With Play. Many games offer the chance to move with a partner and be scored according to your accuracy, be it dancing, boxing, bowling, I recommend checking out some of the electronic fitness programs or other technologies out there to see how you can cross generation gaps and meet somewhere in the active middle.
Being Fit Over 40
1. Adopt a mindfulness practice
Whether it’s yoga, meditation or another practice that works for you, it’s thought that mindfulness practices can positively influence the plasticity of the brain. Brain health becomes increasingly important as we age, so establish a practice sooner rather than later.
2. Build muscle
This doesn’t mean that you have to lift huge amounts of weight and get bulky muscles — although if that’s what you enjoy, go for it! Muscle mass decreases as we age. If you’re physically inactive, it can decrease by three to five percent every decade after age 30. Adopting a strength training routine can be beneficial.
3. Protect your bones
Bone density decreases as we age, as well. And in particular, it decreases for women after menopause. Regular exercise and a diet rich in leafy greens can help to protect the health of your bones.
Maintaining flexible muscles should be another important part of your fitness routine. The best way to stretch is in between sets when you’re exercising—this is when the body is warmed up and more flexible. Hold each stretch for 20 to 30 seconds.
Opt for weight-bearing cardiovascular exercises like walking, jogging, stair climbing or dancing, over non-weight-bearing activities like swimming or biking. Moderate- or high-intensity activities help to build and strengthen bones along with burning extra fat. Shoot for 30 minutes five times per week.
6. Dietary changes
We often find that food we ate in our 20s and 30s don’t agree with our bodies like they used to. The weight gain, mood swings, low energy and fatigue we experience at age 40 may be a sign of an unbalanced diet.
Sources: https://www.thealternativedaily.com/health-tips-for-women-over-40/ https://www.vitacost.com/blog/sports-and-fitness/4-fitness-secrets-for-women-over-40.html
FIVE WAYS TO MAKE SURE YOUR KIDS INCORPORATE FITNESS INTO THEIR DAILY ROUTINE
1. Make Time to Play
Set aside 30 minutes three times a week to do fun exercises with your kids. Make it a part of your after-school or after-dinner routine. If your kids are young, they might like hopscotch or hide-and-seek. Kick a soccer ball around or shoot hoops with older children.
Also plan at least one family activity every weekend. It can be as simple as taking little ones to the playground– or as challenging as an all-day hike with your teenager.
A key to getting kids moving is to plan time for physical activities. You can find that time by turning off the TV, for starters. Then offer a variety of family activities, both competitive and noncompetitive. When kids explore different ways to move their bodies, they can find exercises they enjoy and want to stick with for the long run.
2. Walk or Bicycle Everywhere You Can
Use muscle power: Bike or walk to the grocery store, library, or to your child’s school or sports events. Go for a 30-minute family walk after dinner instead of heading right for the television. Track everyone’s steps with a pedometer, and try to add more distance every week. Use a family exercise log or colorful stickers to track your progress. Put your log or chart on the refrigerator as a reminder to keep up the good effort together.
3. Plan Active Family Gatherings
Serve up family fitness as well as cake at your child’s birthday party by planning active games such as tag or relay races. Older kids might enjoy throwing a dance party.
4. Sing and Dance While You Clean
Set aside time for household chores and do them together as a family. Play music as you clean, and take turns choosing favorite songs. Younger children love to help out and can pick up toys or sweep floors while dancing with the broom. Older kids can dust, vacuum, and help make beds.
5. Make Yard Work Less of a Chore
Enjoy seasonal yard work together. Younger children can help plant and tend a garden. Older kids can rake leaves into a pile — and then jump in it. Make snow shoveling fun for all by building a snow fort or creating a family of snow people.