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.