Is it harder to get in shape after 40?

Best way to get into shape After easing into fitness, this is what those over 40 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

Yes but it’s definitely harder, since we all probably carry injuries. Even when you do commit to getting your health back, weight loss and muscle growth are physiologically more challenging after age 40 as well: Your basal metabolic rate, which accounts for about 50–70% of total energy expenditure, decreases linearly with age (about 1–2% per decade).

Whether you’re just entering your 40s, are well acquainted with them, or can see them in your rearview mirror, you may wonder if there are changes you should be making to your fitness and nutrition routines to optimize your health and feel as fit, vibrant, and young as you’d like.

Can I increase my stamina at 40?

Exercise and physical activity can help build strength, balance, flexibility, and endurance. Getting fit after the age of forty can be daunting

Men’s Fitness Over 40: 5 Rules to Live By:

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Start With Your Mindset

This first one seems easy, but it can be difficult in practice. Both our experts agree that the foundation for feeling and looking how you want to is ignoring any messaging that tells you such a goal is unattainable after your 20s and 30s.

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Strength Training Is Key

“Building and maintaining muscle as we age is a key component to keeping our bones strong. “Muscle mass begins to decline with age, so it’s very beneficial to incorporate resistance training into your routine.” Because muscle is what keeps your metabolic rate cranking, the more you can build your muscle mass (or at least preserve it), the better.

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Focus On Flexibility

Flexibility work and stretching are especially important as we age because our muscles and connective tissues like tendons and ligaments get stiffer. “I always tell my clients that stretching is the most important part of the workout,” she says. “Staying loose and limber can help stave off injuries and help with your range of motion during your workouts.” Be sure your fitness routine includes stretching and flexibility work such as yoga as a regular mainstay. “Also, a lot of sitting during the day causes us to be stiff, especially in the hips, so getting in some stretching to aid with flexibility is key,”.

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Join an Exercise Class

The camaraderie of an exercise class helps keep the workout fun, social, and engaging. “Find a class that you really enjoy, [and it] will keep you going back for more,”. Plus, having an instructor means there’s a fitness pro right there with you, should you have any questions or need modifications. And, with choices from Spinning to Zumba and CrossFit to Pilates, there’s something for everyone.

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Extend Your Warmup

Don’t treat your body like a race car and expect it to go from sitting at your desk all day to powering through squats or flying down the road on your bike within minutes. Though a proper warmup is important at any age, as we get older, this component of the workout becomes even more crucial. Blood flow and blood perfusion of tissues like tendons and muscles decrease with age. Give your body ample time to ease into an activity and loosen up by starting every workout with some light cardiovascular exercise, mobility work, and stretching. This will help prevent injury and allow you to move more efficiently during your workout.

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Paul McDonald
Paul McDonald
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Paul is a freelance photograher and graphic designer and has worked on our most recent media kit.


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