Fitness tips for those over 40

Posted in Fitness

If you are an active person, exercising in your 40s will not significantly differ from what it was before. Please note, however, that certain conditions have to be met because as we age we are much more vulnerable to injury. If you've just started, choose cross training or swimming since they are less harmful to joints. This will reinforce your cardiovascular system and stimulate the muscles for you fitness working out.

Remember to do a decent warm-up. Warming up is important regardless of age but becomes especially important as we get older. If you have a little time to work out, shorten the main part of the warm-up, which should last from 7 to 15 minutes. As a result, you will be able to practice more effectively in the coming years and it also will protect you from injuries. Warming up increases the mobility of joints, stabilizes posture and various parts of the body. Thus, it mobilizes the whole locomotor system. Thanks to warm-ups, you will increase your body temperature so that the locomotor system will be flexible and prepared for exercise.

Don’t go overboard with the amount of reps: from 8–12 reps with optimal load in 2–3 series is enough. The spine (especially the lumbar region) needs more time to recover. Use less weight, less intensively.
Don’t be afraid to exercise with weights. Note: for some people weights may be replaced by increasing the number of repetitions. For those after 30 years of age, muscle mass begins to decline. In some cases, decline is as much as 30%, so it’s important to continuously work your muscles.
At the same time the muscular system is one of the few that can improve and develop regardless of the passage of time. Weight training increases bone density, which prevents and protects against osteoporosis, which many elderly people are vulnerable to.

Drink water! We can never highlight the importance of water enough. During exercise it is always worth carrying a bottle of water – sip it whenever you need to. It helps prevent dehydration and speeds up the metabolism. As we age, we lose more water, so it's important to hydrate especially during increased physical activity.

Do more functional movements and exercises that prevent or reduce the risk of injury, which is more common after 35. Improve your body and muscular system. Don’t limit your workout to training on the machines. Involve the whole body and do diverse exercises: practice balance to stabilize your deep muscles (BOSU platform might be useful in this case). Try new forms of physical activities such as training in suspension. Functional training will increase the mobility and stability of individual joints and muscles, which often is the essence of improving our body especially when you're older.

Don’t compare yourself to your peers or your glory years. If you are an active person, your body won’t change much after 40. Regardless, remember to enrich your diet with the necessary vitamins and minerals and do mindful, safe workouts. If you're just starting, use your head. Listen to your body and over time your exercise will be much more effective.

Start training now to enter smoothly and healthily in your next decade!

Do you like our advice? Share it with your peers and enjoy your 40s to the fullest!

Catherine Krzymień
Personal Trainer
Holmes Place Premium Marriott Hotel, Poland

Posted in Fitness