As we all get older, fitness becomes more important. Our needs and goals are different, and the purpose for exercise is different. No one needs to be chasing a bodybuilder physique anymore, as the focus should be on something more well rounded involving better strength, cardio, flexibility, and balance. Following these tips can help achieve a body you can feel proud of.
Lift Weights!
As we all get older, maintaining healthy bones and preventing injury becomes staples. In order to mitigate this we need to lift weights! Don’t think of lifting weights as just a means to get jacked. The benefits go far beyond that. Incorporating a proper resistance training routine allows you to become more resilient, create denser bones, and help prevent injury. A common occurrence as we get older is we become more fraile. This is due to letting our bodies wither away versus keeping a strong stimulus placed that allows us to stay young.
All you need is 2-3 full body workouts a week focused on bigger compound movements to hit all the muscles in the shortest amount of time.
Include Cardio
We don’t want to just work on our muscles and bones. We need to make sure our heart stays strong too! You don’t have to go for intense sprints or long jogs (if you don’t want to). Find an aerobic hobby you can enjoy. This may be going for walks with the family after meals, swimming, or playing recreational sport. Try to shoot for 3-4 days of aerobic activity a week.
Mobility
As we get older, we tighten up as well. From sitting all day, to lack of overall movement, all of our bodies start to curl inward and hunch over. To help prevent this make sure to include 2-3 mobility days. This can be while you are watching TV, or a designated workout you do at the gym. You can take yoga classes to help cue body awareness, or find a good mobility program that addresses your weaknesses specifically. By activating and waking up those dormant muscles that go unused from sitting all day, we address the imbalances created over the years of ignoring proper movement patterns. We re-engage our body to move the way it was meant to and add years on our quality of life.
Core Work
We can’t forget to create a strong foundation. Strength training and mobility work is great, but we need a strong core to allow the rest to follow. Adding in single leg work, and stability exercises allow you to challenge your core in a way it may have never been challenged. Our core is more than just our abs. It includes our lower back and glutes. When was the last time you properly fired your glutes? Most lower back injuries happen due to a lack of hip activation. Adding core work like deadbugs, hip bridges, and single leg romanian deadlifts will help strengthen every facet of your midsection.
By putting all this together you will have a well rounded workout program that addresses all the major needs that women and all individuals have as they start approaching their 40’s. There is no right time to start. The sooner you focus on these aspects, the younger you can keep your body, and the higher your quality of life will continue to be.
