When it comes to women hitting midlife, most women experience loss of bone density, slow metabolism, decreased estrogen levels etc. Therefore, maintaining a consistent fitness routine is paramount to counteracting signs of internal and external ageing.
In this post, we are sharing some workout tips to help you reach your own fitness goals when you no longer have youth on your side.
Best exercises for women over 40
For your long-term physical and emotional well-being after you hit the age of 40, committing to a regular workout regimen is a task worth embracing. It’s not necessary to be young to feel young and strong. So, whether you’ve already turned 40 or are on your way, and looking to improve your physical health through exercise, here are some pointers.
1. Mix it up
The best exercise plans for women over 40 are ones that you mix and match frequently. In other words, stay away from completing the same exercise routine every day. If the workout regimen starts to feel repetitive, spice it up by adding another element to the workout. Varied workout routine is not only more interesting, but also helps you get the best results from your activities.
2. Try brisk walking for 30 minutes a day
Women are at risk of various health issues as they hit 40. It is therefore important to keep your body active and strengthened with regular exercise to prevent illnesses and fatigue. The easiest and most effective workout that women can perform is walking. While it helps you lose weight, tone up, and lift your spirits, it also doesn’t damage your ageing joints, which is crucial in your 40s. Remember to dedicate at least 30 minutes of your day, 5 days per week for brisk walking, jogging, running, or on some days you can opt for a simple walk.
3. Include resistance training exercises in your workout regime
Resistance training is very helpful to improve health and burn fat as cardiovascular exercise for women over 40. This is due to the fact that muscle mass, which maintains your metabolism and your body shape tends to shrink with age. Exercises for resistance training include lifting weights, utilising resistance bands, and using your own body weight.
4. Interval training with cardio workouts
Studies reveal that as opposed to continuous cardiovascular activity, interval training can help you burn a surprising amount of fat in a lot less time. This means that women over 40, they should combine alternate between high and low-intensity bouts rather than exercising at a constant rate during cardiovascular training regimens. Try the interval-training method, whether you prefer to exercise by swimming, jogging, rowing, cycling, skipping, or walking.
In order to lose weight and improve muscle definition, kickboxing is a great fat-burning workout for women over 40 because it tones and tightens your legs, butt, arms, and stomach. To mix up your typical training regimen, find a kickboxing class at your neighbourhood gym, watch some kickboxing movies, or practise your own kickboxing techniques at home.
6. Rope jumping
Jumping rope is a terrific exercise for women over 40. It is one of the most effective overall body workouts to get your metabolism going and increase the number of calories your body burns throughout the day. Research has demonstrated that jumping rope burns more calories than biking, swimming and even running. Jumping rope can burn up to 700 calories per hour, more than swimming, biking, and even running. Also, it puts minimal strain on your joints, allowing you to get through a complete workout without unnecessary pain
7. Add strength training
Strength training is one of the finest things you can do for osteoporosis. This is because women are at an increased risk of osteoporosis as they age. This can make strength training appear intimidating and dangerous, yet evidence demonstrates that it actually helps women with osteoporosis, improve their strength and balance. It is important to pay special attention to your back and hips.
Although it can be difficult, exercise should be enjoyable for you. It is recommended that you do things that are fun and that they can fit into your schedule. This is because you’re more likely to exercise if you enjoy it. So, try to find something you like. Enrolling in a Zumba class might not be the greatest decision for you if you don’t enjoy dancing. Perhaps you are a water person and prefer to spend more time in the water than on the ground. Try different things until you find something that actually appeals to you and doesn’t feel like another task to check off on your list of things to do.