Body Changes In Your 40s And 50s
As you enter your 40s and 50s, how you lose weight and the way you exercise is likely to change. During this time, your body becomes more prone to aches and pains and your hormones shift. Men may experience decreased testosterone levels, and the hormones in women that regulate insulin may become less effective. With these changes your bone mass, strength, and muscle mass may gradually decrease as well. However, that doesn’t mean that you can’t keep up a healthy lifestyle. Men and women in their 40s and 50s should incorporate more protein into their diets and resistance training in their exercise routines to combat these body changes that come with age.
Healthy Habits to Develop
Eating a high protein diet is a healthy habit that will help you retain muscle mass as you age. Eating more protein can also help you lose weight, as protein signals the body to release appetite reducing hormones and fewer hunger hormones. This means that you will feel full longer, which can keep you from consuming more calories, or unnecessarily snacking. Protein has also been shown to help you burn more calories.
Along with healthy eating, resistance training, also known as strength training, is an effective way to slow muscle loss and lose weight at the same time. Resistance training is diverse, so it will be easy to find a variation that suits your needs. You can do simple body weight exercises, or use resistance bands, dumbbells, and weighted bars for an effective full body workout. For people in their 40s and 50s it’s important to focus on strengthening your joints, especially in your hips, knees and shoulders. This will help you burn calories and lose weight, but it will also keep your muscles loose and your joints more mobile. Also, always stretch before and after you exercise. This is a good way to cool down after your workout and keep post workout soreness at bay.
Walking Is More Effective Than You Think
While strength training is still an effective exercise that can help you retain muscle mass, taking a simple walk can also work wonders. Weight bearing exercises like walking and hiking can help you stay mobile and strengthen your leg muscles at the same time. These exercises are good for your cardiovascular health and feel better on your joints. Walking and hiking won’t cause wear and tear on your hips and knees like high impact exercises such as running, and they are just as effective. According to the American Heart Association, walking can help you sleep better, increase your stamina, and reduce your risk of diseases like diabetes and cancer. Walking can even help improve your mood and memory. By taking care of your joints, keeping your leg muscles strong, and remaining active, you will be able to stay mobile and independent for a longer time. You will also reduce your chances of developing health complications as you age.
Other Tips For A Healthy Lifestyle
Incorporating low impact workouts is very important as you age. High intensity or high impact exercises can be very harsh on your body, especially your knees, and may do more harm than good. You should consult with your doctor before beginning any new fitness routine and try to incorporate moderate exercises like walking, hiking, or swimming. In addition to staying active, nutrition should be a top priority. Try learning new recipes to cook for yourself and your loved ones. Incorporate more proteins into your daily meals and opt for whole foods, or foods closest to their natural form. Finally, remember that while age will change how you maintain your health, it doesn’t mean that a healthy body is unattainable. With a few adjustments you can find a diet, fitness plan, and lifestyle that suits you.
– The Best Workout for Every Age
– Keeping fit: how to do the right exercise for your age
– MYTH: It’s Hard to Lose Weight as You Age
– Sore Muscles? Don’t Stop Exercising
– How Protein Can Help You Lose Weight Naturally
– How to Start Resistance Training
– Why is Walking the Most Popular Form of Exercise?
Body Changes In Your 40s And 50s
As you enter your 40s and 50s, how you lose weight and the way you exercise is likely to change. During this time, your body becomes more prone to aches and pains and your hormones shift. Men may experience decreased testosterone levels, and the hormones in women that regulate insulin may become less effective. With these changes your bone mass, strength, and muscle mass may gradually decrease as well. However, that doesn’t mean that you can’t keep up a healthy lifestyle. Men and women in their 40s and 50s should incorporate more protein into their diets and resistan