Being over 40, I recognize the pitfalls and struggles that this generation might have. This can include anything from aches and pains, poor posture, mobility and bad diet.
Where to Start?
Being overweight is a massive problem and obesity is currently one of the biggest issues facing the over 40’s generation. 8/10 in this age group are overweight, drink too much, or don’t exercise enough. By making a few small changes you can make a whole lot of difference.
It’s not always easy to change a routine, especially if you have a busy family or work life. However, we should not use our commitments as an excuse. You must be proactive and prioritize your health, now is the time to make the changes. By accepting responsibility for your body, you can begin to make the transformations necessary to change your routine.
This weeks post I am focusing on where you should start on your fitness journey. Once you have accepted that you need to do something it is time to take action. Here are some tips to start out
- Medical Check Up
One of the first things you should do is to arrange to have a medical. It’s imperative to make sure you are in good physical health before entering into an exercise program. Getting a full check up will reduce the risk of serious injury and also highlight any health concerns you may not have previously known about. After a medical you will know what you can and can’t do in terms of exercises and intensity of exercise and any goals you wish to set. At 40 you can get a free full check up on the national health. Make sure you check your blood, as this will let you know about internal organ health and hormone levels.
- Goal Setting
Now that you’ve got your medical, one of the most important things you can do is to set goals for yourself to achieve along the way. By setting goals you will be able to see the results of your work and this will help when your motivation is low. Goal setting is very important and it’s key to make sure they are realistic in terms of what you can achieve. For instance, you’re not going to be able to run a marathon with 3 weeks training. However, a marathon can be used as ‘long term’ goal. In the mean time it’s important to set smaller short term goals throughout your exercise program. These goals can be monthly so you can see your progress towards the long-term goal.
- Warming up
Something that is often overlooked and is so important when you get older is mobility, stretching and warming up. It is essential that you warm up before exercise to minimize the risk of injury by stimulating the muscles before a workout to. Stretching keeps the muscles healthy and flexible. So a good dynamic stretch, mobility and foam roller work to warm up before your workout. Then post workout finish with some static stretching and foam roller work.
When starting an exercise program it is important too keep an eye on what you are putting into your body, not just exercise. In any exercise program nutrition plays a huge role, if you’re eating unhealthy food you will not see the progress you expect from the hard work you have put in. One way to do this is to try and watch your dairy intake it can be difficult to digest dairy products. You’re better drinking almond milk than you are drinking milk. Another essential area is taking on smart fats, such as avocado and coconut oil. Also lots of green vegetables, by eating your greens you get the fibre boost you need which helps to improve blood sugar levels and reduces your risk of type 2 diabetes
- Recovery Time
Make sure you have enough recovery time. As we get older it takes longer for our bodies to recover. You are better to undertrain rather than over train.Get plenty of good quality sleep and make sure your following a sensibly planned fitness program.