Category Archives: Exercise

7 Tips To Help You Get Fit When You Are Over Forty

By Chip Westley

Here are 7 easy fitness tips to help you get fit when you are over forty years old . If you

are over forty years of age, try these 7 tips. See if they add to your

overall fitness level. Be sure to check with your doctor or any other

healthcare provider before trying these tips or any suggested exercise

program.

When you turn forty your body is not like it was in your twenties and thirties. Things that used to come

easily are now more of a struggle. You may not be as flexible as you used to be. It is more difficult

to lift. You have to watch your back.

It is important to do all you can to counteract the effects of aging. You

want to enjoy a healthy and vibrant lifestyle. The truth is that most

people can easily adjust their lifestyle and enjoy the next few decades

just like they did the previous ones.

Be sure to include strength training in your exercise program. That is

the first tip I suggest to help you get fit if you are over forty. Your body will begin

losing muscle mass in your twenties unless you do something to

counteract this slow attrition.

Strength training is the way to counteract the slow loss of muscle mass

that would otherwise occur. You do not have to lift heavy weights like a

bodybuilder. Just a few exercises with light weights or resistance bands

will work well.

You tend to become less flexible as you age. Maybe you used to be able

to touch your toes. Now you only get to your shins. The good news is

that you can regain that flexibility. With a good stretching or yoga

program you can be more flexible than ever.

Make sure you stay properly hydrated. Try to start your day with a glass

of pure water and have several glasses of water during the day. Avoid soft

drinks, caffeine, and alcohol. They will dehydrate you.

They say you are what you eat. Be sure to fill your mouth with foods full

of nutrition. I try to stay away from highly processed foods. I feel better

when doing so. Eat a balanced diet and get plenty of fruits and

vegetables.

Here is a really easy way to stay fit when you are over forty. Get enough rest.

Getting proper rest can be difficult with the increasingly hectic lives many of us

are leading.

Here is a tip that might help. Try to spend at least a few minutes before

bedtime away from all of the stresses of your day. If you can relax and

stare at the stars, you will be in a better state to drop off to sleep when

your head hits the pillow.

Take care of your heart. Get plenty of aerobic exercise. Walking has

been described as the perfect exercise. You can walk aerobically if you

get your heart rate up and maintain it for at least twenty minutes.

My seventh tip to help you get fit when you are over forty years old is to combine these tips along with others. Variety is important. It is also important to learn from many

of your peers that have had success. There are many paths to success

when you are trying to get fit.

We have touched on 7 tips to help you get fit. It is a different ballgame

for those of us that have reached our fortieth birthday. But just because

we are a little older that does not mean we can not get in shape.

Getting or staying in shape once you turn forty can be done. The rewards are great.

Keep in shape and you will look ten years younger. That is a nice

feeling.

You can learn a lot about how to get fit when you are over forty years old from successful role models . Learn how to get fit and stay fit from people from age forty to age eighty. Find your mentor when you visit Fitness Guide for Folks Over 40 at http://www.squidoo.com/fitnessguideover40/

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Running Tips – Running After 40

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By Judy Mick

Running is such a wonderful way to stay in shape – and even more so as you get older. There are many runners out there who are still running and doing marathons into their 80’s and 90’s. So, don’t let anyone tell you that you can’t keep being a runner for life. However, after you reach 40, there are some things that you need to be aware of as you continuing your running program. Read on for tips on running as you age.

When you are training for a longer race or you are just beginning a running program after 40, you need to build up your mileage slower than if you were younger. Many runners do a walk/run program. They will do this and then slower decrease the amount of time that they are walking until they are running the entire distance. This is a great way to keep from getting injured by doing too much too soon.

An important thing for runners is to listen to what their body is telling them. I feel that this is important for all runners (and is what has kept me out on the roads for over 30 years), but even more important as you get older. If you need an extra day to get over a long run or a speed workout – take it.

Doing a weight workout a couple of times a week is great to keep your muscles strong. Make sure that you are doing both upper and lower body work. Leg extensions are a great way to keep the muscles around your knees strong and pain free. Just use a light weight – your plan is not to bulk up, but to stay strong.

If you’ve been running for many years, be aware of the fact that you will probably be slower as you get older. I’ve come to terms with that fact – and I’m alright with it. I take great joy in knowing that I’m still out there running after all these years and many that I ran with when I was younger are not running at all. As I get older, I’m happy with my runs and how it makes me feel younger than I am. Speed doesn’t matter to me at all.

Make sure that you are staying hydrated. As we get older, we sometimes don’t feel thirsty as we used to. So, be aware of this and make sure that you follow the urine test – it should be clear or pale yellow.

Running is so wonderful for you – and keeps you feeling fit and younger. Follow these tips to keep you out there on the roads for a long time.

Running is a simple sport – but there are also many things that you need to know and be aware of. Sign up for my Free weekly newsletter at Runner For Life for advice to stay out on the roads and keep running for life.

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