As a woman over 40, your health goals and workout plans change. As much as you still feel young at heart and probably too young to think in these terms, your 40s are the decade in your life to be starting to think about your future health. Why?
Hormones slowly change
In your 40’s, your hormones will slowly start to change. This happens invariably; it’s pre-programmed from birth. Your body will start to produce less estrogen. And lower oestrogen levels in your body mean increased fat storage, less energy overall, and less muscle mass. It’ll also have an effect on bone build-up.
40s are a time for opportunities
This all leads to an overall change in metabolism, one that we cannot ignore. As your body slides towards middle age, you can do lots to keep well and fit. Mentally, your 40’s are potentially a time of great stress and great freedom. You may be dealing with teenagers and a demanding job at home, yet you can already see that in a few short years, things might look a lot calmer in your life. Your 40’s are a time of opportunities!
Hormone, bone, and heart health
To focus on the main health concerns in your 40’s, focus on your hormone, bone, and heart health. To be honest, first and foremost, focus on your mental and emotional health.
And studies show that looking after your physical health will increase your mental health. So, get working in the gym!
Best workouts for over 40’s include muscle building and gentle endurance-enhancing workouts.
Workouts for over 40s
Combine strength training (weights) with aerobic training (runs, treadmill, etc.). Make sure you raise your heart rate for at least 10 mins during your workout and try to raise your heart rate at home at least once a day. Chose daily chores such as running up and down the stairs, carrying heavy shopping or laundry baskets, being vigorous during cleaning activities, gardening, etc, as opportunities to make small differences. These all help to get you into the mindset to move. Move more.
Keep your heart in mind
Mind that heart; make sure to raise your heart rate for at least 10 minutes every day. Lower estrogen levels also sadly mean that our hearts start coming under pressure. So, make sure to find time to unwind and relax, meditate, pray, go for walks, join the gym, and meet a friend. Look after yourself because a relaxed heart is a happy heart. Likewise, make sure to ask something of your heart at least once a day. Even if it’s just a vigorous vacuum session or a full-blown gym workout, get that heart of yours pumping.
Healthy eating over 40
The best diet tips for over 40’s:
Eat regular meals
Don’t skip meals. Eat 3 meals a day, and add a couple of snacks as a regular food supply will keep your blood sugars steady, which will keep your hormones happy. Regular meals also ensure a smooth-running metabolism, which means weight loss will be easier on 3 meals a day.
Eat lots of fresh green vegetables
They’re highly nutritious and filling and will rehydrate you. In fact, remember to eat all the colours of the food rainbow. The more colours you eat, the more nutrients you will give to your body. And nutrition is where it’s at. You’ve got to feed your body.
Eat good fats
Fats are good for beautiful hair, skin and nails. Fats are also vital for proper hormone balance. Increase plant oils, and decrease fats from an animal source which can be inflammatory. Fats help cell renewal and help keep us young, fit and strong. Flax seeds, walnuts, sunflower seeds, pumpkin seeds and olive oil are just a few of the top oils you should have in your home. Fatty roasts and meats are a special treat at this stage in your life.
Eat complex carbs
In every meal, incorporate some kind of wholemeal food. This could be 100% wholemeal bread, oats, rye vita style crackers, vegetables, wholegrain pasta or rice, and lots of beans, seeds and nuts. These all keep your blood sugars steady, hormones happy, release energy throughout the day, and also keep your gut happy.
