How to stay fit for women over 40?
Find out how you can stay fit in your 40s. Check out these simple tips that will help improve your lifestyle and fitness level. Staying fit for women over 40 is not easy. You are busy all day long with work, kids, housework, and errands. Keeping up the pace is tough. But you cannot miss out on exercise either. Here are some tips on how to stay fit for women over 40:
Weight training helps tone muscles and helps keep bones healthy by increasing bone density, which leads to stronger bones that don't break as easily. To start with, workout clothes for weight training should include workout shirts made from vests that help keep your upper body in place, while workout pants or workout leggings will help you workout comfortably.
Water and sleep
A lot of women over 40 don't drink enough water or get enough sleep at night. Water is essential for skin health and cell function, while sleep helps your muscles rest and repairs itself after an intense workout session. Get around 8-10 hours of sleep per night and drink at least six glasses of water every day to stay fit for women over 40.
Do some strength training
As well as gaining weight, the average woman over 40 years old also loses 5 to 10% of their skeletal muscle each decade after they turn 30. This causes your body to struggle with metabolizing sugars and burning fat effectively - exactly why it's harder for women in this age range to lose weight than younger ones! To counteract the aging process (and its unwanted side effects), do at least two weight-training sessions a week, focusing on all major muscle groups - you don't have to spend hours in the gym either; just 30 minutes per session can make a big difference. A study conducted by Harvard Medical School found that women who spent 30 minutes weight-training and did 20 to 45 minutes of cardio three days a week lost more body fat than those who only performed aerobic exercise.
Avoid eating junk food
Junk food is a big no-no for women over 40 because it contains a lot of carbohydrates, trans fats, and processed sugar that can lead to insulin resistance or diabetes. Try to avoid this kind of food as much as possible despite its convenience when you're on the go, especially if you're always running from one activity to another.
Cut back on alcohol intake
As well as giving us more energy than empty calorie foods, our bodies also need water for numerous processes to take place within it. However, women over 40 years old often mistake thirst for hunger and can easily consume a couple of extra hundred calories a day from soft drinks alone! If you find yourself reaching for a sweetened drink to perk yourself up during the day, try cutting back on how much alcohol you drink instead - one glass of wine is equal to four slices of bread! Alcohol also has a diuretic effect and can make you feel hungrier than before you started drinking, leading to extra calories that will only put the weight back on.
Watch out for overtraining
Over-training happens when you train too much without giving your muscles time to rest and recover from intense activity - it results in muscle loss rather than muscle gain because your body adapts to an existing routine very quickly and starts breaking down muscle tissue instead of building it up. Try taking one or two rest days per week and not train the same muscle group more than twice a week to avoid overtraining.
Stop focusing so much on weight loss
Weight loss is only half as important as fat burning because you can lose pounds but gain back all that weight plus some extra pounds around your belly if you don't focus on fat burning during workouts. You should rather aim for leaner muscles instead of losing pounds, and try checking your body fat percentage now and then to see how much progress you're making in reducing unnecessary fat from your body.
Focus on full-body workouts
If you want to fit for women over 40, you should try full-body workouts instead of focusing too much on one muscle group at a time because they'll keep your energy levels up and promote better blood flow through your body. With isolation exercises, you can focus on specific areas that you want to improve, like arms, shoulders, or legs, but doing this for more than 30 minutes per day can lead to overtraining.
Eat more protein
Rich in essential amino acids, protein is wonderful for building muscle and keeping your bones strong, too - making it perfect for pre-menopausal women over 40 years old who are at risk of osteoporosis. If this applies to you, aim to eat 30 grams of protein per meal (one slice of bread has just 3g), whether through dairy products like milk, cheese, and yogurt; lean meat; fish; beans; nuts, etc. This will provide your body with all the energy it needs to continue functioning properly. You can also make small changes throughout your day that add up over time, such as swapping your sugary cereal for a high-protein one, opting for cheese instead of cream when making lasagne, and snacking on plain chicken beef or fish at lunchtime instead of crackers.
Add cinnamon to your diet
A great addition to any weight loss program, cinnamon speeds up metabolism and reduces cravings. Just a teaspoon of cinnamon spread on top of breakfast cereal can reduce insulin resistance in type two diabetics by 27%, the same amount taken with lunch blunts evening sugar cravings by 60% and 1-6 grams daily has been shown to help people lose an average of 4kg (9lbs) over six weeks. To make it even more potent, mix it with honey or apple cider vinegar for best results. If you're not a fan of the taste, try sprinkling some on fruit salad instead!
So there are some tips on how to stay fit for women over 40 with these simple tasks guaranteed to help anyone at any age, whether male or female. The best way to stay fit for women over 40 is to find activities you enjoy, focus on small changes in your routine, and maintain a positive attitude. This will help you overcome the challenges of middle age so that you can be healthy, happy, and strong as well as look fabulous.