How to Stay Fit After 40
January 11th, 2012 by Ingrid Macher
Think back to your twenties, do you remember when you realized that you could no longer eat whatever you wanted to? I sure do, I used to be able to eat everything I wanted and never have to think about exercise. Those times were the best, weren’t they? Well once I realized I couldn’t eat like that anymore, I had to reevaluate my eating habits.
Now, years later, I’m finding that that dilemma is happening to us women all over again.
A second metabolism shift happens to women in their forties. Once again, we have to figure out new ways to rev up our metabolism in order to convert fat into energy. But fear no more because I’m going to help you figure out which eating habits are best and which exercises are best for women in their forties!
Foods for Women in their Forties:
If you need more energy- You may need more vitamin B12, which comes from animal products. When you don’t get enough vitamin B12, you tend to feel more fatigued and tired throughout the day. Vitamin B12 is also key to maintaining a healthy nervous system and healthy brain function. To improve your energy levels, try to eat more protein, add 4 oz of lean protein such as chicken and fish along with 2 servings of non-fat dairy foods.
If you have high blood pressure- You might be lacking potassium, which often comes from eating foods high in sodium. You are at higher risk if you’re a person who likes to eat processed food from a package or box. If you’re experiencing high blood pressure, make sure to nip it in the bud before it gets any worse. Start to regulate your salt intake to 1,500 mg a day and be sure to eat plenty of fruits and veggies.
If you’re slightly forgetful- Omega-3 fatty acids could help with that. If you’re not getting enough fatty acids, your brain function, including your memory, suffers. Try eating foods such as fish, avocado, ground flax seed, and walnuts. Be careful when you eat these foods and do so in moderation. Even though your body needs fatty acids, too much may lead to weight gain. So your best bet may be to just take the supplement: 1000 mg twice a day.
Exercises for Women in their Forties:
Jump rope to help all aspects of your fitness. You are going to improve your balance, your stamina, and best of all, you can burn up to 115 calories in only 10 minutes!
Squat Thrusts is somewhat of a burpee. You will be using your whole body to force your weight up and down. This is how you do it: stand straight up, jump down to frog-like position, then kick your legs behind you, as if in a push-up position. Repeat this to get muscle definition all over your body and burn mega fat.
The trick to exercising in your forties is to be able to find the time. So anytime you can fit a 30 minute workout in is great! Maintaining healthy eating habits and staying physically active is key to boosting your metabolism at this age. Just make sure you’re stetching before and after your exercises.
I know it stinks, but it happens- our metabolism slows down at certain times in our life. But instead of getting upset about it, make a few small changes in your diet and fitness routines and conquer it!