As women get older, their bodies go through many changes. The body they have at 20 is drastically different from the one they have at 40, and their fitness levels and strength are certainly lower than before. Losing weight and getting in shape is getting increasingly harder after the age of 40, as the muscles just aren’t as strong as before. With that being said, there are ways to exercise regularly at this point in your life without straining too much – you just have to follow a few tips.
The tips we have for you below are recommended for beginners and experts alike. Here are a few basic guidelines for women over 40 who want to stay in shape:
Form over speed
If you’re over 40 and working out, you need to focus on your form instead of the speed. A slow burn works better at this time of your life, and will also ensure you stay away from injuries. The body’s healing abilities are significantly reduced after 40 and the ligaments, muscles and tendons are pretty delicate, which is why you should take things slow.
Avoid high-impact exercises
Strength training for women over 40 is incredibly difficult as the muscles just aren’t as strong as before. Over time, our bodies lose the ability to handle running or jumping, especially at the joints and in the bones. High-impact exercises are highly competitive and can make your joints and muscles sore and painful. In order to avoid this and reduce the risk of injuries, try gentler movements.
Strength training is aimed at increased muscle size and tone and improving the strength as well. This is very important for women over 40 who are slowly losing their muscle tone away. Adding some muscle tone can boost your metabolism during a time in which it’s slowed down. Lifting weights can improve your physiological health in general, as it boost your confidence and self-esteem.
Studies have shown that strength training in women over 40 can boost their intellectual capacity – any kind of physical activity boost the blood flow to the brain and keeps it sharp and alert. Strength training has also been linked to proper sleep, which is highly important for women over the age of 40.
No matter your age, you shouldn’t leave it to hold you back from your fitness goals. If you’re 40+, you should know that you can reverse the aging with strength training. Just pick the right exercises and you will be amazed by the results.
Here are the top exercises for women over 40:
5. Straight-leg raises