I’m a lifelong exerciser, although my routines change, and I am always switching up my workouts (I get bored and need to keep things fresh!). Are you someone who religiously hits the gym, prefers the comfort of home workouts, or has it been a while since you’ve broken a sweat?
Either way, exercising in your forties and beyond demands a distinct approach compared to the fitness routines of your twenties or thirties. Physical transformations, such as a slower metabolism, hormonal fluctuations during perimenopause and menopause, and an increased susceptibility to cardiac and bone issues, emphasize the importance of reevaluating fitness practices during this phase of life.
Midlife Encourages Movement, Muscle Strengthening, and Flexibility. The World Health Organization and the Centers for Disease Control and Prevention (CDC) suggest a minimum of 150 to 300 minutes of moderate exercise or 75 to 150 minutes of intense aerobic exercise weekly for adults up to the age of 64. That equates to approximately 30 minutes a day, five to seven days a week. Additionally, it’s advised that adults engage in muscle-strengthening exercises targeting various body areas at least twice a week. Incorporating pre- and post-workout stretching into your routine becomes particularly crucial to prepare your body for rigorous physical activities.
Here are four strategies for smarter exercising in midlife:
- Enhance Aerobic Activity to Mitigate Heart Disease Risk: With age, the likelihood of developing heart disease increases. Although men are more predisposed to heart attacks, it’s imperative for everyone to prioritize heart health. Consistently adhering to or gradually increasing the recommended aerobic exercise amounts can help fortify the heart muscle by elevating its rate.
One study revealed that individuals in their fifties who exercised for about 30 minutes most days over two years notably improved their fitness levels (having been previously inactive or exercising minimally) and contributed to reducing heart stiffness, ultimately enhancing heart health. To replicate these benefits, aim for:
- One high-intensity aerobic session
- Two or three moderate-intensity exercise days per week
- At least one weekly strength training session
- Incorporating one extended aerobic session per week
Participants gradually progressed to these activity levels, initially starting with three 30-minute moderate exercise sessions over the initial three months before integrating high-intensity workouts.
- Strengthen Bones Through Resistance Training: The risk of bone fractures rises significantly after ages 40 to 50 due to estrogen decline during menopause, especially for women who typically have lower bone density than men. To combat osteoporosis and maintain overall muscle strength, flexibility, and posture, it’s essential to integrate specific exercises alongside strength training that utilizes weights.
Consider exercises like toe-heel raises, focusing on lower leg strength and balance:
- Stand tall, gripping the back of a chair without bending at the waist or knees.
- Elevate onto your toes, return to a flat foot, then rock back onto your heels before lowering to a flat foot. Repeat this cycle ten times.
- Minimize chair support to challenge your balance.
- Perform toe and heel raises once daily.
- Move More for Mental Well-being: Research underscores that aerobic exercise can alleviate anxiety and depression by boosting blood flow and triggering the release of endorphins, the brain’s happiness-inducing chemicals.
If you suspect depressive symptoms, consult your physician. Experiment with increased movement: jogging, swimming, cycling, walking, gardening, or dancing for at least 10 minutes daily and gradually work towards 30 minutes or more to observe mood enhancements.
- Introduce Interval Training to Alleviate Menopausal Symptoms: The transitional phase to menopause (perimenopause) witnesses hormonal changes that result in hot flashes, disrupted sleep, and irregular periods. Although exercise doesn’t prevent these symptoms, cardio exercises aid in weight management, stress reduction, and potentially lowering risks of certain diseases like cancer, heart disease, and type 2 diabetes. Menopause often accompanies increased abdominal fat accumulation, commonly referred to as “menopot,” which intense regular exercise can help counteract.
The North American Menopause Society (NAMS) advocates interval training, alternating between moderate and intense exercise bursts, as an effective approach. For instance, try walking for five minutes, followed by a one-minute jog, repeating this cycle for several intervals. Research emphasizes the significance of exercise during and post-menopause for maintaining optimal health during this stage.
By customizing workouts and embracing tailored exercise routines, women in their forties and beyond can proactively prioritize their well-being and navigate the unique fitness requirements of midlife. Get out there and get moving!