Fitness Over 40: Tips for Keeping Physically Active

Physical fitness tends to peak in our 20s and 30s, then decline in our 40s and beyond. This decline affects muscle mass, flexibility, coordination, balance, and cardiovascular endurance.

To combat this and to keep physically active, we should focus on three important aspects of fitness:

• Strength: Muscle mass starts to decline at about 1% per year in our 30s and accelerates in our mid-40s. Strength training and resistance exercises can prevent age-related muscle loss and raise metabolism to burn more fat. They also increase fast-twitch muscle fibers and core strength to prevent back problems.
• Flexibility: Flexibility is crucial for good health, especially as we enter our 40s when joints start to lose motion and lubrication. Regular stretching or yoga can prevent musculoskeletal imbalances, pain, and mobility issues caused by inactivity and muscle tightness.
• Cardiovascular endurance: Heart attacks and strokes, once associated with older men, are now occurring in younger people. Aerobic workouts like brisk walking, interval training, and swimming can build cardiovascular fitness, lung function, and the heart’s efficiency. Regular exercise can also lower blood pressure, cholesterol, and weight, while improving energy, flexibility, and overall well-being.

To maintain physical fitness over 40, we can build healthy habits in our daily life without feeling restricted or demanding.

If you are challenged on time, then the 7-Minute Workout from WebMD may be for you. It’s a short, rapid-fire series of exercises that use your own body weight. No fancy gym equipment required.

https://www.webmd.com/fitness-exercise/ss/the-7-minute-workout-slideshow