Fit and Fabulous: Workout and Exercise Guide for Women Over 40

Exercising is very crucial at every age, it should be part of your day just like other life activities like sleeping, eating, etc. But If you have turned 40, or are in your late 30s, your immunity tends to get low, and your cells are aging internally already inside your body. As we get older, the discs start to dry out and no longer cushion the bones. Without the cushioning of the discs, the nerve roots or spinal cord (or both) start to get pinched or pressured. This condition is called aging degeneration or disc degeneration.

Especially Women over 40 start experiencing a lot of body changes, tight spine, and hormonal imbalances due to menopausal transition.

Why Exercise is crucial for women over 40? 

• Women are more susceptible to illnesses and chronic pain, including heart disease and osteoporosis. Though moving around may be the last thing you want to do when you’re feeling down, inactivity increases the risk. 
•  Women often experience a decrease in metabolism and muscle mass as they age. 
• Postmenopausal women are at a higher risk of osteoporosis, a condition characterized by decreased bone density and increased fracture risk. 
• Extreme Hormonal Imbalances occur in women at this age, particularly during perimenopause and menopause.

Remember to start slowly, gradually increase the intensity, and allow for proper rest and recovery. Consistency is key, aiming for a combination of cardiovascular exercises, strength training, and flexibility exercises to achieve well-rounded fitness.

Top 5 Exercises for Fit and Fabulous Women Over 40

Variations of Walking Workouts:

Incorporate Brisk walk, High-intensity walking, Nordic walk, or walking lunges in your workout to reap maximum benefits.Try brisk walking for 30 minutes a day, 5 days per week. If you have less time but can do more intense exercises, such as jogging or running, 75 minutes per week is sufficient. That’s only 15 minutes per day. 

Also Read: The Power of walking workouts and its variations

Do Strength Training:

Women are more likely to have osteoporosis than men, and 1 in 3 women over 50 will experience fractures due to the condition. Strength training helps improve the strength and balance of women who already have osteoporosis. Research also shows strength training reduces the risk of cardiac death and cancer.

The trainer suggests starting with body weight or light dumbbells. Try strength training with weights light or resistance bands.

Try Aqua Aerobics, Dance, and Zumba classes: 

Research has shown that high-intensity water workouts improve bone mineral density and functional fitness in postmenopausal women. Water aerobic activity can help you in decreasing body fat and blood pressure and increase explosive strength.

Pilates-yoga fusion:

It is a great workout to build muscle and stamina, and it teaches focus and relaxation. Start with muscle-toning Pilates and end with yoga, stretching, and meditation. As we get older, the idea of keeping fit remains important. However, our level of physical mobility may decrease, as we begin to see changes in our bodies. Yoga is a great way to get moving, keeping your muscles flexible whilst also, improving overall balance and strength.

Choose any activity that you fancy:

We all have one hobby or used to have a hobby when we were teens. It is time to revive those memories and stay fit simultaneously. You can start Swimming, cycling, rafting, Surfing, and Playing Any sport that interests you. The key to fitness is staying active and moving your sedentary body.

Swimming, cycling, and brisk walking are considered the safest activities for women with brittle, and weak bones: osteoporosis.

It's essential for women over 40 to listen to their bodies and choose exercises that suit their fitness level and individual needs. Consulting with a healthcare provider or a certified fitness professional can provide personalized guidance on suitable exercises, modifications, and precautions based on individual health conditions or concerns.

LOVE AND SUPPORT ALWAYS...!!