Over 1.9 billion adults are overweight. Another 650 million are obese. Meanwhile, worldwide obesity has nearly tripled since 1975.
It's normal to feel like you're out of shape, especially as you get older. You don't have to keep feeling that way, though. Instead, consider these nine tips for remaining physically fit in your 40s.
With these tips, you can achieve optimal health this year. When you feel healthier, you'll feel happier, too.
You can continue aging while looking and feeling your absolute best.
Prioritize your health this year! Remain fit into your 40s with these nine simple tips today.
1. Try an Exercise Program
One of the best ways to remain fit is to add a little exercise into your routine.
Try to get at least 150 minutes of heart-pumping physical activity into your week. You can visit your local gym to develop your own exercise program.
For example, you can try a high-intensity interval training (HIIT) workout program. Try a few newer workouts too, like Vasper or ARX.
Otherwise, go back to the basics. You don't need to develop a complicated fitness routine. Instead, jump rope, go for a walk, or try hiking.
You can also try:
If you work in an office, consider a few desk exercises to keep your body in shape, too. Otherwise, a sedentary lifestyle could have a lasting impact on your health.
You don't have to pay for an expensive workout machine to remain physically fit.
Instead, consider going for a walk during lunch. Don't spend your lunch break in front of a computer or your phone. Instead, get a few steps into your day.
In fact, a 20-minute stroll can clear your mind. You can focus on your mental and physical health with a quick walk. You might even perform better at work, too!
2. Work With a Trainer
If you're not sure about developing a fitness routine alone, consider working with a trainer. A personal trainer can help you develop an exercise program with your goals in mind.
For example, maybe you want to shed a few excess pounds. Maybe you're more interested in bulking up instead.
Working with a trainer can keep you accountable. You can also make sure you're using the right techniques when you work out. You don't want to accidentally injure yourself in the process.
As you use these tips for staying healthy, try to establish a schedule.
It's normal to start losing muscle mass in your 40s. Keeping to a consistent exercise regimen can preserve lean muscle mass.
Work with a trainer to develop an exercise program that suits your needs.
3. Drink More Water
If you want to remain happy and healthy, staying hydrated is key.
Try to drink a glass of cold water before your morning coffee. Drinking plenty of water can help fuel your body.
Consider drinking half of your weight in ounces each day. Try setting an alarm on your phone as a reminder. There are apps available that can help you keep track, too.
Drinking water will help flush harmful toxins out of your body.
4. Adjust Your Diet
A few minor changes to your diet can have a major impact as well. Try to eat a balanced diet of:
- Healthy proteins
- Healthy fats (like olive oil)
- Whole grains
The right foods can give your body energy. It can also benefit your fitness routine. Certain foods can even ward off disease.
You might want to consider working with a nutritionist to make sure your body gets the vitamins and minerals it needs.
Otherwise, check with a doctor. Consider getting your bloodwork done to check for a vitamin deficiency. You can supplement your diet with vitamins to avoid the detrimental effects of a deficiency.
Here are 10 great foods you can include in your diet.
5. Focus on Flexibility
If you're not feeling very limber, consider working on your flexibility. For example, you can pick up yoga this year. Yoga is a great way to remain flexible and work up a sweat.
Consider pairing yoga with meditation, too. Remember, you can work on both your mental and physical health. You can reduce stress to ease physical tension throughout your body.
6. Workout With Friends
If you're not feeling motivated to keep up with your fitness routine, consider inviting friends. For example, you can try a new fitness class together. Some trainers encourage you to invite a friend to a session, too.
Working out with friends is another great way to hold yourself accountable. It can also turn working out into a fun social activity.
7. Maintain a Positive Mindset
As you use these tips for staying healthy, make sure to maintain a positive mindset.
First, try to avoid comparing yourself to others. Otherwise, you might struggle to remain motivated.
Instead, remind yourself of how far you've come and how much you've done. Keeping a positive mindset will make it easier to stay in shape.
Remember to lean on your friends for support when you need it.
8. Reward Yourself
If you've stuck to your fitness routine and you're feeling great, congratulations! Consider rewarding yourself with something you love. For example, you can take a trip to the spa or treat yourself to a fancy dinner.
Giving yourself these small rewards can help you remain motivated. You'll even look forward to the next week.
As you use these tips, make a list of your goals. Then, set a reward for each goal. When you complete your goal, reward yourself!
9. Get Enough Sleep
Make sure you're getting enough sleep each night, too. Getting enough sleep can benefit your mental and physical health. It can also reduce your risk of heart disease, stroke, and diabetes.
Without enough sleep, you could experience:
- Memory issues
- Trouble thinking and concentrating
- Weakened immunity
- Mood changes
- High blood pressure
- Poor balance
- Low sex drive
- Weight gain
Instead, try to get seven to nine hours of sleep each night.
Healthy and Happy: 9 Tips to Help You Remain Physically Fit as You Age
Remaining physically fit in your 40s doesn't have to feel challenging. Instead, use these nine tips for staying healthy. With these tips, you can boost your health and improve your overall quality of life.
Make a change for the better with these nine simple tips today.
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