How to Stick to an exercise routine beyond your 40's
Reaching 40 years old marks a milestone in the lives of many women. It is a time when attention to health and well-being takes a crucial role. Among the various strategies to stay healthy, exercise takes center stage. At this stage, adopting a proper exercise routine is not only beneficial, but also essential to promote long-term physical and mental health.
As we age, we face a natural decrease in muscle mass and bone density, but exercise, especially resistance training, can counteract these losses.
Excuses make you fat
In his book "Las Excusas Engordan", the renowned Argentine personal trainer Daniel Tangona highlights the importance of overcoming the mental barriers that prevent you from leading an active and healthy life. Tangona argues that the excuses for avoiding physical exercise are numerous and varied, from lack of time to lack of interest, but maintains that all of them can be overcome with determination and commitment.
For Tangona, exercise is not limited to developing muscles, but is essential to guarantee an optimal quality of life and emotional well-being. Finding a pleasurable physical activity that fits your tastes and needs can mark a before and after in your life.
How I manage to incorporate exercise at 40
Exercise not only benefits the body, but also the mind. Motivation and a positive mindset are essential to maintaining a long-term exercise routine. Setting realistic goals and celebrating achievements can help overcome the unique challenges faced by those who become physically active after age 40.
In this sense, Mihaly Csikszentmihalyi's concept of "flow" becomes relevant. "Flow", also known as flow state, refers to a state of mind in which a person is completely immersed in an activity, feeling deep enjoyment and concentration in what they are doing.
This renowned psychologist proposes that cultivating this state can increase the quality of life and finding physical activities that allow you to achieve it can enhance motivation and commitment to exercise. To achieve flow it is important to find a balance between skill level and challenge that is neither too difficult for your abilities nor too easy that you get bored,
Try several disciplines until you find the one that suits you. Do not practice something just for fashion because you will soon lose motivation,
Nutrition for vitality
A balanced diet is the foundation of health at all stages of life, but it becomes even more important after 40. Key nutrients such as calcium, vitamin D and iron are essential for bone health and the prevention of chronic diseases such as osteoporosis.
Consulting with a nutritionist can provide specific guidelines for staying healthy and energetic. Additionally, staying hydrated and consuming enough protein daily are crucial to maintaining muscle mass and vitality.
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Recommendations to start an exercise routine
There are various activities adapted to the individual needs and preferences of women over 40 years of age. Specialists agree that the combination of cardiovascular work with strength exercise, something that can be achieved in a simple way, with activities such as walking, running or swimming in combination with lifting weights or elastic bands, is ideal for women after 40. .
For example, in the park you can combine activities such as walking and practicing yoga or doing muscle strengthening exercises and participating in group dance classes (dancing has been shown to be very healthy for bone health), in addition to being excellent options to enjoy the park. outdoors and socialize.
At home, performing stretching, yoga, or Pilates exercises using online videos can be convenient and effective.
On the other hand, it is very important to perform full body exercises , such as planks, push-ups and squats, and not focus on just one part of the body, which is a very common mistake.
Strengthening muscles, bones and balance with Pilates is one of the most recommended practices.
In addition, domestic activities such as cleaning or dancing keep the body active. At the gym, many offer specific programs for women over 40, including low-impact aerobics classes, strength training, and functional training sessions.
Exercise for mental and cognitive well-being
Regular exercise has numerous benefits for mental and cognitive health. It helps reduce the risk of depression, anxiety and works to balance the load of stress on our body. Additionally, it improves sleep quality and brain function. Incorporating exercises that challenge coordination, balance, and flexibility can be beneficial in maintaining mental alertness and preventing falls and injuries.
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Together is Better:
Getting motivated as a group can make the difference in maintaining an exercise routine. Training with friends, hiring a personal trainer, or participating in group activities not only provides additional support and motivation, but also creates a sense of community and belonging. Camaraderie and camaraderie can make exercise more fun and rewarding, and help maintain long-term commitment.
Work the will
Developing the will is essential to maintain the habit of physical exercise. Beyond following an exercise plan, it is necessary to cultivate discipline and determination to overcome obstacles and temptations that may arise. Establishing regular exercise schedules, staying focused on goals, and remembering the long-term benefits can strengthen your will and maintain consistency in your exercise practice. But above all, enjoying the process is essential.
Sources consulted
The best fitness strategies and exercises for women over 40
"Excuses make you fat": the keys to the book that promotes health
The best fitness exercises for people over 40 years old
https://www.epe.es/es/deportes/20231116/mejores-ejercicios-mayores-40-rutina-fitness-evg-94671758
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