It is very important for people of all ages to continue exercising and watching their diet throughout their life. Below are a few tips, according to heart healthy living, to help stay "fit after 40":
1.) Change the intensity of your workout if you normally stick to a certain pace. If you normally stay within an aerobic zone, mentioned below, than try working at a steady-state zone.
- Moderate zone (your breathing is slightly deeper than at rest)
- Steady-state zone (breathing is deeper and you’re going at a good clip)
- Aerobic zone (deep, still breathing and the pace is challenging)
- Threshold zone (your breathing is sharp and your muscles are working to fatigue)
2.) Try circuit training, which is a combination of high-intensity aerobics and resistance training. It allows you to use large muscle groups within the same workout session. It can help to prevent fatiguing, or tiring, too quickly.
3.) Begin or continue lifting weights. It does not matter if you use weight machines or free weights. Typically 3 sets of 10-15 repetitions good to start out with.
4.) Pay attention to your posture because as all individuals age, you could possibly develop osteopenia or osteoporosis, which make you susceptible to fractures in joints such as the hip joint, wrist, and spine. With conditions like osteoporosis or osteopenia, you want to avoid “hunched” over postures or flexed postures, so be proactive and start practicing better posture now.
5.) Make sure you are not skipping meals, especially breakfast, and you are consuming the proper amount of nutrients. Eating approximately six small meals a day will help maintain your energy level throughout the day.
6.) Make sure you have enough “energy before working out”, meaning that you want to make sure you eat something or have something in your stomach before you work out.
7.) Consider supplements such as vitamin D, calcium, vitamin C, and magnesium (please talk to your doctor before taking any of these nutrients noted above). Vitamin D helps to maintain strong bones and help decrease the risk of fractures, in addition to helping with the absorption of calcium. Calcium is very important for bone health.
8.) To help prevent injury, listen to your body. If you are sore and achy, then let your body rest! Make sure to perform a 10 minute warm up, stretch, and perform a cool down.
For more information contact Physical Therapy at Briarcliff, 584 North State
Road, Briarcliff Manor, New York 10510 (914) 762-2222 or Physical Therapy at
Jefferson Valley, Jefferson Valley, New York 10535 (914) 245-8807. www.ptrehab.com. Make an appointment for a free 15 minute consultation.
