Staying fit and maintaining weight is relatively easy up to a certain age. After that, it’s not so simple. Once you hit 40, you start experiencing significant muscle loss due to metabolism—around 3–5%. This is easier to manage if you’ve always exercised because having more muscle mass can increase latent metabolism. However, despite your former exercising habits, you’ll still experience a drop in metabolism every decade.
So how can you maintain your fitness once you’ve reached the age of 40?
You may have irregular and uncertain sleeping habits during your youth but things change after you turn 40. You can no longer do away with only a few hours of sleep, you need a good rest! You’ll have to reevaluate your sleeping needs and see how far along you need to go in following the mantra, “early to bed, early to rise.” Fitness experts explain that the quality of sleep declines with age. This is mostly because of increased stress and hormonal changes in the body. They strongly recommend getting proper sleep of around 8 –9 hours to improve your immune system and reduce stress.
Weight Bearing Exercises
Like we’ve mentioned before, you can lose too much of weight after 40 and too fast. Thus, it’s very important to incorporate weight training in your routine. The weight bearing exercises build muscles, maintain weight and bone density. Strength training is a great way to boost your resting metabolism. According to the American College of Sports Medicine, training at least twice a week on alternate days works best. Without including exercise in your weekly routine, you’ll suffer great muscle loss, poor metabolism and even run the risk of cardiovascular diseases.
Nutrition coaches at mIND oVER mATTER also emphasize on the importance of a well-balanced diet in maintaining you fitness. They recommend a diet that has protein, small amounts of carbs, healthy fats and vitamins and minerals. If you exercise, you need to restore the calories you burn in a way that is beneficial for your body. You should try keeping the protein level a little high in your meals as it’s particularly helpful in preserving and building muscles.
Looking for certified personal trainer in Palm Springs? Allow mIND oVER mATTER to help you! We’re a reliable company that offers a great fitness regimen to help you obtain that optimal health. To learn more about us, connect with us today!