International Women’s Day 2024: If you are fit and free from diseases, age is just a number, whether you are 20, 40 or older. Making the right lifestyle changes as you age not only slows down aging but also makes you feel more energetic and mentally satisfied. Women may start to experience changes in their hormones, metabolism, and bone health after age 40, which is basically the perfect age to modify your diet and get more organized with daily workouts. According to the CDC, adults up to age 64 need 150 to 300 minutes of moderate exercise and 75 to 150 minutes of vigorous aerobic exercise a week. 30 minutes of exercise a day, five days a week, will prepare you to deal with it. Your changing body more effectively. (Also Read | International Women’s Day 2024: 6 tips for working women to overcome workplace anxiety)
After 40, many women experience changes in their metabolic patterns, meaning more of their calories may be stored as fat instead of being converted into energy. To deal with this change, one has to make appropriate changes in one’s diet and exercise routine to avoid fat accumulation around the stomach and other parts of the body. One may also experience changes due to perimenopause that may make you anxious or depressed. Exercising daily can help you manage these easily.
“As soon as someone says ‘exercise’, the picture of a gym comes before their eyes. You should not worry about your age or current fitness level as you are planning to embark on the journey of a healthy life. Every One has different reasons for exercising. Some people workout for health, some to learn dance, climb mountains on a trek or it may be just to fit your clothes better. Similarly. There is no one way to exercise, you have many options like walking, jogging, swimming, playing tennis to name a few. I cannot emphasize enough how important it is to start your daily exercise routine. It is very important to engage in effective warm up and cool down exercises first,” says Dr Shalini Joshi, Additional Director, Internal Medicine and Preventive Medicine, Fortis Hospital, Bannerghatta Road, Bangalore.
A well-balanced fitness workout customized after assessing your baseline muscle strength and endurance is a helpful tool instead of signing up for a marathon the next day. Start slow and gradually progress with the goal of improving your range of motion, improving your balance, strengthening your bones and muscles which in turn will protect your joints in the long run. It is important to consume nutritious food, protein and fluids to avoid fatigue and injury.
Essential Workouts for Women
Dr. Joshi says women should keep these five things in mind before starting their fitness journey:
1. Comfortable good quality shoes and appropriate attire: This will ensure that there is no extra burden on your knees and joints. Workout clothes will make the entire experience comfortable for you.
2. Safe place to exercise or gym: Make sure to seek guidance from your gym trainer at all times and find a place where you can work out comfortably.
3. Strength Training: Strength training can increase bone density, improve strength, and boost metabolism.
4. Good nutrition and hydration: It is important to provide your body with a balanced mix of nutrients and adequate amounts of water for optimal functioning.
5. Motivation and Discipline: Age 40 is the best time to work out as it can overcome many age related problems. However, it is important to take your workouts seriously.
It is important to listen to your body to avoid injuries during workouts. Also, it is advisable to undergo a complete checkup, blood test and consult a doctor before doing rigorous exercise.
Top Workouts for Women Over 40
Dr. Joshi gives examples of effective exercises for women over 40 that they can incorporate into their fitness plan:
1. Strength Training: Lifting weights strengthens your muscles. It helps muscle burn calories, so in fact the more muscle you have, the more calories you will be able to burn. Some women have this notion that they will grow older and look weird. On the contrary it will keep them strong and also prevent bladder control problems, get you in shape and stave off memory loss.
2. Swimming: Swimming is a great workout, especially for people with painful joints, because the buoyancy of the water supports your body weight.
3. Yoga and Tai Chi: Everyone is familiar with the benefits of yoga as it helps in relaxing the body and mind. Tai chi is a series of graceful movements transitioning from one movement to another and focuses on improving your balance. It is suitable for people of all ages and fitness levels.
4. Kegel: This strengthens the pelvic floor muscles that support the bladder which in turn will prevent bladder accidents and incontinence. Simply squeeze the muscles as if you are stopping urination.
5. Walking: You have no excuse for not doing this. This is a simple, powerful and effective exercise. All you need are shoes and a little willpower.
