Once you cross 40, you experience a slight decline if you are into regular physical training & exercise. However it does not mean that your health will start to deteriorate. With some interventions, you can adapt to changes & maintain an efficient healthy lifestyle for long in what is perceived as old age. So what changes can you experience as you cross 40?
You will observe a decrease in muscle mass & strength as you age. However a consistent strength & resistance training using weights & resistance bands can help you delay the loss & can help you maintain your size & strength. If you do strength training regularly, it can possibly help you in increasing your strength. Fall in bone density can lead to attracting or increasing the risk of injuries. By taking a note of this, you can be proactive about how you train, listening to what your body is telling you.
Ageing not only impacts your strength & power but also your flexibility. This is the reason it is recommended that you include yoga & pilates sessions in your physical training to maintain your flexibility & range of motion.
With age, your VO2 max level also falls. This should be a cause of concern specifically for endurance athletes. The decrease in VO2 max level is different among people having sedentary lifestyle and those indulging in moderate workout & endurance athletes.
Production of testosterone also decreases which can result in weight gain. This is the reason we find a lot of old people find it difficult to build muscle mass. It is important to note that with a clean and proper diet accompanied with regular workout, the effects of aging can be modified. Your lifestyle can have a profound impact on how you lead your later part of life.
Some of exercises which you can do to maintain a healthy lifestyle once you cross 40 includes:
- Aerobic Exercise: Aerobic exercise is an essential part of your workout routine once you cross 40. It will make your heart rate to up & prepare you for strength training. With more oxygen flowing to your veins, you will feel much healthier. Aim for doing at least 5 minutes of cardio before your routine & include mild run on treadmill, swimming or some moderate rowing afterwards. These exercises will not only improve your metabolism but also make you feel happier. Aerobic exercises release endorphins, take you away from pressure of life & help you feel healthier.
- Strength training: You should be aware that picking up extreme weights could create an extra stress on your body & you would need more time to recover. You should be able to gauge how your body speaks to you. So there’s no reason not to continue your strength training, long past the age of 40.
However, the million dollar question is: How do you know what is the right exercise or diet for you? Different solutions work for different people. Each individual is unique & a generalised solution is not going to work. This is the reason it is important to know your body better. Genomics testing is one of the most scientific ways of doing that. Genomics tests are optimised for fitness & nutrition and can help you learn about your specific genetic insights & structure a nutrition & fitness plan that will work for you.
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