Fortifying Your Forties
Take control of your body.
Getting a little older doesn’t have to mean getting out of shape. Exercising can help restore fitness, elevate your mood and help you feel good about yourself. If you have a healthy lifestyle already, you don’t have to change too much. If you don’t have healthy habits yet, make menopause your excuse to develop them.
Watch out for metabolism changes.
As you get older, your metabolism decreases—your resting metabolic rate (RMR) decreases about 2 to 5 percent every decade past age 30. That means you burn between 50 and 100 fewer calories per day, which can mean putting on weight if you don’t make any changes in diet or exercise. Making sure to get at least 30 minutes of cardiovascular exercise a day can help you keep off the weight and increase cardiovascular health.
Supplement your iron-pumping.
Beginning at age 40, women lose 6 to 8 percent of their muscle per decade. So even though you may have spent your whole life trying not to “bulk up,” now is the time to really tone up and prevent muscle loss. The good news is that—according to Sheri Barke, MPH—women can recover a decade of muscle loss in two months by training for 40 minute sessions, three times per week. Strength training also helps boost your metabolic rate and decrease age-related bone loss.
Staying active is important.
Many women think that the best thing for their joints is not to use them too much. Turns out, it’s just the opposite. Regular exercise using the full range of motion is key to maintaining joint health as you get older. But it’s also important not to overdo it. Shift your focus to exercise that is more low-impact, like swimming, biking and yoga.
Time to heal.
If you’ve been pretty diligent about exercising, you shouldn’t have to change your routine too much with age. But you will notice that your recovery time is slower. That’s something you can’t really “work through,” so give yourself a little more time to heal before you exercise again. If something hurts, don’t push it. Remember, the real benefit is in the healing that occurs after you work out.
Get some expert advice.
Your doctor can give you some more useful advice about menopause. Also, there are plenty of good websites with advice for you.
Training Over 40
http://findarticles.com/p/articles/mi_m0KGB/is_3_4/ai_n6003004
Health and Fitness Needs for Women at 40
http://www.womenfitness.net/women40.htm
Exercise and Menopause
http://womenshealth.about.com/cs/menopaus1/a/exercsemeno.htm
Exercise Eases Menopause Symptoms
http://onhealth.webmd.com/script/main/art.asp?articlekey=60712
This information is intended for general guidance only. As everyone's health needs are different, we strongly recommend that you consult with your physician prior to incorporating a new dietary or exercise program.
