Hi there! Just want to say, getting older doesn’t mean you have to deteriorate. Sure, our body changes over the years and there’s no way to completely outsmart physiology. But time and time again studies have proven that exercise and a healthy diet are two of the absolute best ways to keep the wrinkles at bay and staying in shape over 40.

So mom babes, can we stop attributing our muscle loss and spare tire to “I’m just getting older.” I have learnt that muscle mass can be maintained or even improved upon. Here are five ways I have found which can maintain muscle mass and has helped keep me staying in shape over 40. For a more comprehensive list download here:

1. Eat protein. The body breaks down protein-rich foods into amino acids, which it uses to build muscle. Protein sources such as chicken, turkey, fish, eggs, red meat, yogurt and beans are good sources of protein to build muscle.
2. Resistance train. A consistent strength training routine builds muscle mass. Aim for two to three 30-minute sessions per week. (Always consult with a physician first.) Join a fitness centre or work with a personal trainer are great ways to get started.
3. Increase Your Omega-3s. Omega-3s, found in salmon, walnuts and flaxseeds, are anti-inflammatory and can easily be added to your diet. Inflammation causes muscles to break down, so by consuming anti-inflammatory omega-3s, you can improve the rate of muscle protein synthesis.
4. Check your vitamin D levels. Vitamin D helps with muscle protein synthesis, which helps build muscle strength. Sun exposure is a source of vitamin D, but it takes four times as long for people over age 60 to receive vitamin D through sun exposure. A vitamin D supplement can be used, but always consult with your physician before starting a new supplement.
5. Walk. Walking increases your mobility and enhances blood flow. Aerobic exercise is beneficial to your body’s response to insulin, which helps with muscle repair. Taking 10-minute walking breaks throughout the day can help you maintain muscle mass.

Fitness looks different for everyone.

Fitness is for everyone, no matter how we are built or what our age may be. It’s a universal need, if you are looking for a healthy life. BUT it looks different for each individual. If you don’t like how you feel, it’s not too late to get in shape. It doesn’t matter how old you are, or whether you’ve ever been in shape in your life, there are reasons to start — like, now.

To me getting in shape doesn’t mean you have to run a marathon (unless you want to). It doesn’t mean you have to lift weights (but it’s fine if you do), or even join a gym (again, totally fine, if that’s what you want). Ask yourself what you enjoy, then get out there and do it.

No matter what your age, you can improve your fitness. If it’s been a long time since you’ve exercised and you’re feeling less than fit, you might think that it’s too late to make a change however Studies have it that You can improve your fitness at any age. Yes, what worked for you in your 20’s is not going to work for you now. If you are 40 and over returning to or starting a fitness routine, there are some key factors to consider.

Ease Into Fitness

• See your physician for an evaluation.
• With physician approval, embark on an exercise program that includes:
  1. stretching before every workout
  2. a slow starting routine that includes aerobic exercise, like biking or a treadmill, and sensible weight training that builds up to a 30- to 40-minute workout, five times a week

Specific Exercises

After easing into fitness, this is what we over 40s should aspire to do regularly:

• moderate aerobic activity for 30 minutes daily (100 steps per minute)
• muscle strengthening with all major muscle groups three days a week
• balance exercises two days a week at minimum

Keep a robust social calendar. One centered around healthy activities. I feel that by doing so it can help keep you on track with your fitness and health goals. Find out why I do so and keep a journal here and don’t forget to track your activities.

Mindset

If you find yourself as one who does not follow through with fitness goals very well, it could suggest that you may lack a strong “why” factor. While staying in shape over 40 means easing into specific exercises tailored to success. In my personal opinion it is also about understanding your underlying motivation for doing so. 

Rethink Fitness

Starting exercise later in life requires that you find more meaning in why you’re moving. For example, can you transition from standing, down to the floor, and back up again easily? How do you feel when you get out of your car? Do you feel sluggish when you’ve been sitting for a long period of time? Ask yourself these questions and start to reshape your fitness goals to enhance your day-to-day functions in life and the confidence you have in your body. For me an ‘ageless’ body is not obsessing about diet and exercise but more on being active.

The bottom line: The earlier you start the better, so why not start today? But most importantly don’t take getting older so seriously.