Life is busy – that’s a fact. As we grow older, and wiser, many of us will subconsciously put our health on the back burner as we raise children, excel in our careers, try to balance work and life, and juggle so many other commitments. Many will consider it a win if they make it to the gym just a few times a month! While others will go weeks, months and even years neglecting their physical health, which can result in various issues like obesity, cardiovascular disease, diabetes and more. The good news is that it is never too late to take charge of your health and kickstart your weight loss goals.
Today we’re going to discuss and share fitness tips for women who are in their 30s, 40s, 50s and beyond. As women gracefully age, they also generate less estrogen, and it can be increasingly more difficult for women to lose weight since the muscle-to-fat ratio is worse than that of men. We’ll begin by saying that establishing a consistent exercise routine and healthy lifestyle begins by being mentally prepared and committed. It doesn’t matter how old you are, with a customized routine, a little discipline, support and some tips and tricks you can become the best version of yourself and remain physically and mentally happy.
Women are organizers by nature, and it’s extremely satisfying to cross out days on a calendar or goals on your to do list. Keep track of your progress and keep yourself motivated by writing down your goals and assigning rewards to specific milestones. For example, when you shorten the amount of time it takes you to run a mile then you can buy yourself a new pair of running shoes to stay motivated.
Indulge in Protein
Healthy lean protein like chicken, fish, turkey and certain vegetables are a wonderful addition to your diet because it will help you rebuild muscle and stick to your weight loss goals. You can also get protein from eggs, dairy products, legumes, beans and nuts, or if you’re in a rush you can also enjoy a protein shake on the go.
Eat More Fiber
Fiber-rich foods will help you eat less and feel full and satisfied for longer – it’s a win-win for eating healthy and losing weight. Some fiber rich foods that you can enjoy include beans, nuts, whole grains, brown rice and many more.
Don’t Turn Your Back on Strength Training
There’s a common misconception that strength training is reserved for men and bodybuilders, but this is simply not true. It’s important to include strength training and weights into your workouts a few times a week to reverse the loss of muscle mass. Strength training also provides other benefits like reducing stress levels, improving cognitive ability, protects against bone loss and osteoporosis and reduces the risk of type 2 diabetes, cancer, high blood pressure and heart disease.
Women in Their 30s will notice that their bodies are beginning to change, and weight loss is not as easy as it once was. Some simple tips for this age group include:
- Short training sessions and efficient exercise routines that fit into your busy schedule.
- Focus on full-body exercises versus singling out specific areas like glutes, abs or chest.
- Try to do some form of cardio at least five days a week – walking, running or jogging.
- Don’t forget to add circuit training to build endurance.
- Swimming, climbing and other similar activities are a great addition to your regime.
Women in Their 40s are at an increased risk for developing lifestyle diseases like diabetes or high blood pressure, which is why it’s important to battle these issues with proper diet and exercise. Tips for this age group include:
- Take time for adequate rest days in between workout sessions.
- Make resistance training a priority.
- Include exercises that will help you with stability and flexibility.
- Pay attention to your form and posture to avoid injury.
- Try to make simple activities like taking the stairs instead of the elevator at work the norm.
Women in Their 50s may have to deal with loss of bone density and muscle mass, which means that at this point exercise is measured in quality over quantity. Tips for this age group include:
- Do not rush through your workouts, take it easy.
- Warming up and stretching before and after every workout should be a huge priority.
- Pair cardio with resistance training to maintain your muscle mass.
- Limit your exercise days to three or four days per week – make sure you get proper and adequate rest in between.
- Focus on exercises that strengthen your body’s complete range of motion.
If you are looking to make a change in your health we encourage you to follow our blog for more tips, information and inspiration. You can also contact us to learn about our services and how we can support you as you become the best version of yourself.