Diet and exercise after 40. There comes a moment in our lives when we suddenly find that the old ways of doing things are no longer working. Those killer workouts aren’t yielding the results you wanted, instead they are hard and your body isn’t recovering from the stress. You used to be able to splurge occasionally, but now it seems that just looking at a piece of cake adds to your waist line. It sucks, right? The worst part is that it doesn’t get better.

I always get annoyed when I see ads for fitness programs because I know that I’d have to start exercising for hours on end, every single day to even begin seeing the same results they are showing off. On top of that, I’d probably also have to starve myself which I am not prepared to do. Now, of course, this doesn’t apply to everybody but I’m sure some of you are nodding your heads in agreement right now.

This is a topic that I’m very passionate about because I’ve always endeavored to be fit and healthy and my weight is a big part of that. I could pretend otherwise, but I’m trying to be honest. I also hate the fact that the whole process isn’t easy anymore.

While I have written about this topic before, the following is going to be a big post so that you don’t have to go looking for information all over.

DIET AND EXERCISE AFTER 40

LET’S TALK EXERCISE

First, let’s cover what actually happens to your body as you start to age. Don’t ignore these tips even if you haven’t quite hit he big 4-0 or even if you are well into it or past it. It’s just about making tweaks to what you are already doing.

• Your muscles keep growing until the age of roughly 30 and after that you start to lose muscle (sarcopenia).
• If you live a sedentary lifestyle then the muscle deterioration happens faster.
• Over time, your balance and coordination start to decline.
• After 30, you lose muscle fibers and your body doesn’t respond as quickly to exercise.
• With a decrease in enzymes and protein turnover your muscles don’t heal as fast.
• Your appearance changes with the loss of muscle and general elasticity. Since your muscles often get replaced by fat and fat takes up more room, you may start to look bigger.

Now that you want to curl up into a small ball and just stay that way, all is not lost. It’s not even that tough to maintain (or regain) your health and fitness levels.

Keep Moving. This doesn’t mean that you should start exercising more or even harder, but rather it’s about exercising smarter, paying closer attention to how your muscles are responding and your diet.

MOVE SMARTER

The key is to re-examine what you have been doing and see if there are any adjustments you might need to make. I’ve found, for instance, that my joints just can’t take a lot of running, but since I still like it, I’ve switched to a treadmill. Another option would be to run exclusively on trails or an indoor track where the impact on my joints is lessened.

The other thing you may want to consider is trying different types of workouts like:

Functional Training. The basic definition of functional training is to perform exercises that will strengthen the muscles for the movements that you perform in your everyday life. Think about a simple movement like putting away a plate. You need to keep your shoulders strong to lift the plate and your abs and back strong for support. Workouts based on Pilates exercises are always a good bet. Read: WHAT IS PILATES

Use Weights. Remember that the more muscles you have, the more you’ll slow down the signs of age related weight gain. Sure, you can do a workout without using weights, but exercises with added resistance will go a long way to helping you stay fit.

Read: WHY SHOULD WOMEN LIFT WEIGHTS

You can also do an entire workout using resistance bands. You can find a total body workout here: THERABAND WORKOUT

When I was still working as a Pilates instructor, I used to regularly do facilitated stretching with people. I remember this one client whose muscles were so tight that I thought they would rip apart. From that moment I vowed never to get that way and I also vowed that I would preach stretching and staying limber to anyone and everyone who would listen.

STAY LIMBER

Stretch. You’ll absolutely want to focus more on your flexibility and the best way to do this is to adopt a regular stretching routine that you do several times a week, if not every day. It doesn’t have to be long or complicated, but the benefits are far too important to ignore. You’ll find that your mobility and balance will improve and in addition, it will help keep injuries at bay.

• While static stretching (where you hold your stretch for up to a minute) can feel great, remember you should only do it when you are warmed up post workout. Read: HOW IMPORTANT IS A WARMUP
• Dynamic stretching is great if you are short on time and it can be substituted for a workout. Try adding walking lunges, arm circles or squats to your regular workout.
  You can also try a dance based workout. This ballet inspired one is easy enough to do at home and will leave you with a toned lower body and improved posture. Read: BALLET INSPIRED LEG WORKOUT

Foam Roller. A foam roller can be your best ally for releasing tight muscles and easing joint pain.

If you are interested in increasing your flexibility even more then read: HOW TO INCREASE FLEXIBILITY

LET’S TALK DIET

Eliminate underlining health issues. You should be taking stock of your health at whatever age you you are. If you find that you are truly doing everything in your power to get healthy (eating clean and working out regularly) and you aren’t seeing any results then your first stop should be at your doctor’s office.  There are many conditions that could be impeding you on your road to success. This could be anything from food allergies/sensitivities to an underactive thyroid to other hormonal imbalances. After you’ve eliminated them you can get back on track with your health goals.

Thyroid issues can be very frustrating, so if you are having problems, know that you are not alone. Read: Underactive Thyroid And Weight Loss.

Be patient. The basics of weight loss actually remain the same whether you are in your teens, 20s, 30s, 40s, 50s or beyond. The major difference is that as you get older it gets harder to lose the weight and the worst thing you can do is jump on the latest and greatest bandwagon. Slow and steady wins the race and drops the pounds. It’s all about adopting a steady pace with both your diet and workouts and not worrying about one “bad” day. Make the conscious decision that you are done with diets forever and that from now on, it’s all about eating mindfully.

Improve your eating habits. More so than before you’ll need to adjust your diet accordingly. Think about it this way, if you take in as little as an extra 100 calories a day (that you don’t burn off) that will lead to a 9-10 pound weight gain in a year. Repeat this pattern over the course of a few years and suddenly you’ll find yourself carrying a lot of unwanted pounds. What’s 100 calories? 1 large apple, 1 medium banana, 1 cup low fat plain yogurt. It’s easy to overeat without even realizing it.

For more tips read: Why You Are Not Losing Weight. For many women, low bone density will become an issue, so you might want to look at increasing your intake of calcium, but other than that, if an eating plan is already working for you then stick with it.

Workout regularly. With age comes more responsibility and less precious free time, so regular exercise doesn’t always make the cut. As you age, however, it’s even more important to make time for regular workouts. The trend is to lose muscle and you want to do everything you can to reverse that effect.  Not only will building muscles help keep your bones strong, but it will also help keep your metabolism active and running at its optimum levels. Above all, don’t be afraid to lift weights. (Why Women Need To Lift Weights)

Get enough sleep.  When it comes to regulating your metabolism and losing weight, getting enough sleep is an important piece of the puzzle. A lack of sleep affects your production of cortisol which regulates your appetite, so you’ll find yourself turning to food even when you are full.  Not only that, but your body might not be able to metabolize carbs as effectively which will increase your blood sugar levels.

Don’t deprive yourself. At this point in your life you should have a healthier approach to food. There’s no reason not to treat yourself, just be mindful of how much and how often you are indulging. One trick that I like to use when it comes to desert, is to ask myself how much I really love it? If this is the best desert ever then I’ll have some, if it’s only okay,on the other hand, then I don’t eat it. This takes some time to implement, but it’s definitely worth it in the end.

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