If you are over 40 and have not had a regular exercise routine – then this one’s for you!
You see, as we get older, maintaining a healthy lifestyle becomes increasingly important, and regular exercise is part of this. There’s a saying – ‘use it or lose it’ and this is true for muscle mass, bone density, brain health and flexibility! If you look towards the future, you get to decide whether or not you age healthily with vitality and strength or not.
In this blog, we’ll delve into why exercise is so important as we age and provide practical tips on how to get started on a fitness journey that supports healthy ageing.
Movement and Circulation
Changes in our hormones and bodies as we journey through menopause or as we age can bring risks of strokes, blood clots, and heart disease. As we approach midlife, adding exercise to our week is key for maintaining optimal circulation and reducing these risks. If you are not used to exercise then simple activities like daily walks, stretching routines, or engaging in low-impact cardio exercises can significantly benefit circulation and overall cardiovascular health.
Bone Health
As we age, our bone density changes. Bones are living tissues that get stronger when we use them and exercise plays a vital role in preserving bone density and strength. The risk of conditions like osteoporosis increases post menopause so incorporating weight-bearing exercises and resistance training into your routine can help keep your bones strong and resilient, supporting long-term bone health.
This is not as hard as it sounds as weight-bearing exercise with impact involves being on your feet and adding force or jolt through your skeleton. So, this could be anything from walking to star jumps. Even walking to work or taking the stairs rather than the lift can help.
Maintaining Muscle Mass
Our muscle mass naturally starts to decline after 30 so it’s really important to add in strength training as part of your weekly exercise. If we don’t, over time it will lead to reduced strength and mobility. More muscle means more strength, energy, and stamina!
To maintain and build muscle mass you need to be engaging in strength training exercises at least twice a week. Incorporate weightlifting, bodyweight exercises, or resistance bands into your routine to maintain muscle health. When using weights, always challenge yourself, if you are not feeling resistance by the end of the routine, they are not heavy enough. Push-ups, squats and lunges are also really great exercises to add in.
Brain Health
Exercise isn’t just beneficial for the body; it also has significant advantages for brain health. Regular physical activity has been linked to improved memory, cognitive function, and mental clarity. It also boosts your mood and reduces anxiety and depression. Activities like aerobic exercise, yoga, running and tai chi are known for their positive impact on brain function.
Flexibility and Mobility
Maintaining flexibility and mobility is crucial for everyday movements and injury prevention, especially as we age. Flexibility relates to the range of motion of the soft tissues that surround a joint Although some people are naturally more flexible than others, it’s something that can be developed by incorporating regular stretching into your routine. Incorporating stretching routines, Pilates, or yoga into your exercise regimen can help improve flexibility, balance, and range of motion.
Making Exercise Enjoyable
One of the keys to regular exercise is finding an activity that you genuinely enjoy. This is essential for staying motivated and consistent. Whether it’s dancing, swimming, yoga, walking or joining group fitness classes, discovering activities that bring you joy can make exercise a rewarding part of your daily life. Additionally, having an exercise buddy can help with motivation and accountability.
Confidence Boost
Regular exercise can have a profound impact on our self-esteem and confidence. As you start to feel stronger, healthier and more energised, and experience the physical and mental benefits of exercise, your confidence in your abilities and overall well-being can significantly improve. This has a knock-on effect on the rest of your life and can help in work, relationships and the contribution you make to those around you.
Getting Started
If you’re new to exercise, start slow and gradually increase intensity and duration. You could start with a daily walk and build up into a daily run from there. Seek out creative ways to get more movement into your day – walking to work or to the shops rather than taking the car, taking stairs instead of lifts, or walking back carrying shopping are all good additions to your routine.
Remember to set realistic goals, listen to your body, and seek guidance from fitness professionals if needed. Tracking your progress, staying consistent, and celebrating small victories along the way can help keep you motivated and on track.
Additional Tips
Remember that exercise is just one aspect of a healthy lifestyle. You also need to pay attention to nutrition, and hydration, and make sure you get adequate rest to support your fitness journey fully.
Taking a holistic approach to health and wellness really can lead to long-lasting benefits.
If you take away one thing from this post it’s that exercise is not just something we do to stay in shape; it’s an important component of healthy ageing. By prioritising movement and exercise, we look after our bone health, brain function, muscle mass, and flexibility, and build confidence! I say let’s embrace the ageing process with strength and vitality.
If you need some support to get going then let’s talk – I have helped hundreds of women over 40 to achieve a balanced, healthy lifestyle resulting in more energy, and vitality.
Start your exercise journey today and enjoy the many benefits it brings to your physical and mental well-being.