Staying Fit Over 40
Some form of strength training as we age is vital for living a long, healthy, independent life.
Here’s Why
From around thirty five onwards, we all gradually lose muscle mass, strength, and function. Ensuring we stay fit through regular strength training sessions helps in more ways than being able to lift heavy things. It enables us to maintain balance, preserve bone density, and enjoy vitality and independence.
Is it to late for me?
Absolutely not! While you may not end up with the rippling muscles of an action hero, you can still expect increased muscle mass and tone in areas like arms, legs, abdomen, shoulders, glutes and back muscles.
Getting Started
Many people will be able to go ahead and join a local gym or a group fitness provider if they have no underlying medical condition that might put them at risk and have maintained an active lifestyle. However, you will still need to ease yourself into any new strength routine if you are unconditioned. Listen to your body and don’t over do it!
For those who may be older and are unfamiliar with strength training, start with some bodyweight exercises like holding an elbow plank, then try shoulder taps from a hand plank position.
If this proves to difficult, try doing a hand plank from an incline position, like having your hands on the edge of a solid table or other suitable structure. This will strengthen and prepare your core muscles and arms. For your lower body, start with chair sit/stands.
After a few weeks of doing that you can try to progress into incline or kneeling push-ups and for the lower body, try squats down to either a lower chair or no chair at all.
The main thing is to keep the impact low, be patient and get a check-up and approval from your doctor before you progress to lifting weights.
It may also be worthwhile for you to engage a personal trainer or exercise physiologist for a period of time to prescribe you appropriate exercise, ensure you are performing them safely and to monitor your progress.
