How To Stay Fit As A Fiddle Over 40

 

The big 4-0 may seem like an intimidating number, but the fact is that there is nothing stopping you from looking and feeling your best after your fortieth birthday. Though you may be experiencing a few unwanted physical changes as you age, with the right attitude and a little work, these changes needn’t prevent you from being able to stay fit and well. All you need to do is start incorporating some healthy habits into your daily routine, and the world is your oyster. 

Read on to find out some easy but effective changes you can make that will strengthen your mind and body and help you prove that age really is just a number.

Protein Is Your Best Friend

Research has shown that athletes aged 40 and older require higher amounts of protein in their diet than younger athletes, in order to help with their recovery after intensive exercise. Protein also has a number of other key benefits, including building muscle mass and helping you to feel satiated after a meal, so you’re less likely to indulge in unhealthy treats. 

In general, you should aim to consume between 35 and 40g of protein per day, particularly if you lead a very active lifestyle. Some of this can be in the form of protein powders, but the majority should come from healthy energy-boosting foods such as chicken, turkey, fish, nuts, lentils, and beans. 

Drink Plenty Of Fluids

If you lead a hectic lifestyle, it can be surprisingly easy to forget to drink enough liquids to keep you well-hydrated. Unfortunately, dehydration has a number of unpleasant side effects, ranging from fatigue and dizziness to headache, confusion, and even low blood pressure. That’s why it’s vital that you make drinking enough fluids one of your top priorities on a daily basis. 

In fact, your body requires more water as you get older than it did when you were in your 20s, as the amount of water you contain in your body reduces over time, so staying hydrated over the age of 40 is even more important than you may realize. 

Develop Healthy Sleep Routines

Getting enough sleep is vital for maintaining a healthy mind and body. If you’re wondering how much sleep you need over the age of 40, a recent study indicates that 7 hours is the ideal amount. 

If you consistently fail to get enough sleep, this can lead to cognitive decline and can also negatively impact your mental health. 

To ensure you stick to a healthy sleep schedule, there are a number of things you can do:

• Try to avoid eating a large meal shortly before going to bed. 
• Limit your screen time just before sleep.
• Make sure you have a comfortable mattress and pillow that supports your neck and spine. 
• Cut down on caffeine and alcohol, which can both cause interrupted sleep. 

Introduce Some Intensity – To Your Workouts

If you haven’t already given high-intensity interval training (also known as HIIT) a try, then perhaps it’s time you added it to your fitness routine. HIIT workouts have been shown to be highly effective when it comes to losing weight and improving fitness. Because they don’t require any high-tech gym equipment, you can also enjoy your HIIT sessions in the comfort of your own home to help you stay fit. 

It’s recommended that you exercise at least 2-3 times per week to maintain your fitness levels. If you struggle with weak or painful joints, or an old injury that flares up now and again, the good news is that you can adjust your HIIT routines to be lower-impact. That way, you will still reap the rewards of your workout without placing any undue pressure on your body. 

Get Yourself Checked Out

As you get older, it can be a good idea to get yourself thoroughly examined once in a while, to make sure your body is in peak condition and there are no underlying health conditions that you may not be aware of. 

Prevention is better than cure, as they say, and investing in some rigorous checks could potentially prevent you from developing a serious health condition. 

To really look beneath the surface, you may want to consider organizing a full body scan.

There are several different types of body scans available, ranging from x-rays to MRI scans, which are capable of detecting different physical issues. Because there are various types of scans for you to choose from, you may wish to consult with the specialist team that provides them, and ask their advice as to which scan would be best for you. 

Make Time For The Things – And The People – You Love 

Lastly – but certainly not of the least importance – in order to maintain your well-being over the age of 40, it’s vital that you pay attention to your mental and emotional needs. Stress is a major cause of both physical and mental ailments, so placing a lot of focus on positivity and relaxation can help you avoid those negative impacts. 

Dedicating some time each week – or better yet, every day – to positive activities such as spending quality time with loved ones, indulging in your passions, and exercising your creativity, can all contribute to a healthier and happier mind and body, whatever age you may be. It is possible to stay fit after the age of 40.