How to stay fit after 40’s ?

Stay fit after 40’s. 

There is an old saying that “life begins at forty” but I guess it is the opposite way around. This is the time when our body feels tired more often than it used to be, unhealthy habits and with signalling and growing serious lifestyle diseases.  Most people suffer silent but life-threatening diseases such as sugar, hypertension, diabetes etc.

Growing old is a fact of life that we really cannot change but we can change the decisions we make day to day. Bidding adieu to thirties and entering 40’s means that our body will undergo some hormonal changes. Our body starts to tire more easily and therefore, we tend to work less than what we used to.

Suffering becomes more imperative for the 40+ people. At this point, it becomes very important to discuss your health and family history with a good doctor to enable him to assess your risks better so that a doctor can prescribe you the right kind of tests and medicines based on your health. In my blog, I have given some tips to stay fit after 40’s but let us first go through the diseases an individual can suffer.

Few diseases that an individual can suffer after their 40’s are:

1. Diabetes-

Diabetes is a long-term condition that causes high blood sugar levels. There are some most common diabetic symptoms:

  • Frequent urination
  • Abnormal weight gain or weight loss
  • Male sexual dysfunction
  • Intense thirst and hunger

There are 2 types of diabetes-

Type 1: Almost 10% of the diabetes are of this type where the body stops producing insulin. Under this type,

  • Follow a healthy diet pattern
  • Exercise
  • Take insulin

2. Type 2: Approximately 90% of all cases of diabetes are of this type. In this case, the body does not produce enough insulin. Under this type,

  • Follow healthy diet pattern
  • Exercise to be physically active
  • Test your blood glucose
  • Take oral medication or insulin

2. High blood pressure(hypertension) and cholesterol-

The main risk from high cholesterol and high blood pressure is coronary heart disease. Hypertension and Cholesterol are the two main silent reasons for major and minor heart attack. They need to be managed at an early age otherwise they can be a serious risk on our heart and body. A regular and timely checkup is very important if a person has high or low cholesterol. Rather, it has been advised that one should undergo cholesterol checkups every 5 years after the age of 40.

3. Stress-

After the age of 40, there are bundles of responsibilities that lies on your shoulders. The responsibility of managing the family, managing finances, caring for young ones, though this is not a burden when done with proper planning but can add to your woes when these needs are not met.  

All you need to do is give time to yourself and to your mind to feel relaxed and fit. Go through some simple ways to relax.

4. Osteoporosis- 

Osteoporosis occurs both in male and female but is more likely to occur in females after menopause. It affects the structure and strength of bones due to which bones become weaker and there is a high probability of fractures during a fall.

There are no clear symptoms but the weakening of a spine may lead to bone pain. There is a special x-ray known as DEXA used for diagnosis. Treatments include drugs to prevent or slow bone loss, exercise, and dietary adjustments, including extra calciummagnesium and vitamin D.

5. Aches and Pains- 

This is the most common health problem after 40’s. Back pain, chronic knee pain, joint pain, spondylitis arising from poor postures can make working for long hours difficult. These problems can easily be managed if you exercise regularly and maintain a healthy and wholesome diet.

Here are some tips to stay fit after 40’s :

1. Check your weight regularly- 

This is the first way to stay fit after 40’s. Keeping an ideal weight is very important for our well-being. Being overweight and underweight, both are dangerous for healthy longevity. Overweight people are much more prone to depression and diseases like diabetes, high blood pressure, stroke and numerous health problems that decrease the span of life. Being underweight is also a major concern. The risks of being underweight include:

  • Osteoporosis
  • Decreased immunity system
  • Increased risks of complications from surgery
  • Fertility issues caused by irregular menstrual cycle.
  • Growth and development issues, especially in children and teenagers

Remember to weigh yourself in such a way, keeping in mind that you want to preserve muscles and lose fat. Always monitor your waist circumference along with weight. The waistline of Indian man should lie between 78cm to 90cm and an Indian woman waistline should lie between 72cm to 80cm.

2. Exercise-

Exercise becomes a very essential part once a person reaches his 40’s. This is the most effective way to stay fir after 40’s.  It is not that exercise can stop you from getting old but it can increase your life expectancy. The reasons why exercise needs to be mandatorily done after 40’s are:

  • To fight depression
  • To fight arthritis
  • To prevent heart disease
  • To ward off osteoporosis
  • To fight back pain

3. Be aware of your hormonal factor-

As we age, our body experiences hormonal changes and it is not hard to notice the changes that our body go through. To stay fit after 40’s becomes challenging. It can change the way food is metabolized and the way our bodies use and produce energy.  Having a firm understanding that your body basically does not process food in a similar way that it uses to can help outline your outlook toward a more organized and careful way of life in which you’re ready to settle on more advantageous and healthier decisions.

4. Take care of your diet- 

It is important for every person and especially women to take care of their diet to stay fit after 40’s because metabolism slows down after the 40’s. It is necessary to follow a healthy diet pattern.  There are certain tips you must follow in order to maintain a healthy diet pattern. What should be included: 

  • Oats
  • Spinach
  • Almonds
  • Tomatoes
  • Milk
  • Chicken and oily fish (for non-vegetarians)
  • Apples
  • Sweet potatoes
  • Green tea

What should not be included:

  • Cut out caffeine
  • Soda
  • French Fries
  • Beef
  • Fruit juice- Fruit juice is not a good choice especially for diabetic patients. Instead, prefer whole fruits and vegetables, which are nutritious like apple and bananas.
  • White bread Products
  • Pancakes
  • Non-organic dairy products
  • Alcohol and Nicotine

5. Manage your stress better- 

Every person, nowadays, plays multiple roles in their career and families in their 40-60. So, sometimes it becomes difficult to manage both of them simultaneously. Overloading of duties is the main cause of stress. There are certain tips to reduce and manage stress and to stay fit after 40’s: 

  • Build a support system
  • Let go off all the negativities
  • Be assertive instead of being aggressive
  • Find your own ways to relax
  • Explore yourself and develop new interests
  • Make time for yourself

6. Emotional and Social well-being –

Emotional and social well-being is an essential part of human health and happiness after the 40’s. Promoting positive social and emotional development and well-being among each other impacts their behavior and health outcomes. There are certain ways in which you can stay fit after 40’s and develop emotional and social well-being: 

VALUE YOURSELF– It is very important to value yourself. Avoid self-criticism and treat yourself with respect. Apart from valuing ourselves, value others also. Help them when in need.

POSITIVE THINKING- A person with positive thinking mentality anticipates happiness, health, and success, and believes that he or she can overcome any obstacle and difficulty and this helps them to stay fit. 

 SET YOUR GOALS- Set SMART(Specific, Measurable, Attainable, Relevant, Time-bound) goals. Setting up the goals will motivate and inspire you to achieve the objectives and make plans accordingly.

BREAK UP THE MONOTONY– Yes! it is important to follow a routine but living a routine life makes you lazy and life becomes very boring.

PRAY REGULARLY- It is very important to pray regularly. Take out time to pray and visit religious places such as gurudwara, church, temples.

GIVE YOURSELF- Help others when they are in need and ask for help when you are in need. Helping gives us positivity, a feeling of happiness and helps us to stay fit after 40’s.

BE MINDFUL OF YOUR RELATIONSHIPS WITH OTHERS- Never disrespect any person. Don’t bring others down and try your level best to solve the conflicts.

7. Schedule sleep- 

The quality of sleep is directly related to your mental and physical health and which will affect your productivity, emotional balance, brain and heart health, immunity system and much more. Sleep isn’t only a period when your body stops while you rest, but also your mind remains caught up with, directing natural upkeep that keeps your body running in top condition, setting you up for the day ahead.

Adults between the age of 40-65 need a sleep of at least 7 to 9 hours.  There are lots of problems associated with lack of sleep. So, here we are going to discuss the ways of getting a good sleep and to stay fit after 40’s

  • First and most important, stick to your regular sleep schedule
  • Get help with stress management
  • Improve your sleep atmosphere
  • Hold a relaxing bedtime routine.

              Sound Sleep is the most important part of our routine. There are many causes of sleep deprivation so take care of these points to avoid unhealthy routines.

8. Meditation- 

Meditation is the cure of stress. Yes! It works. Almost all of us are coming staring into our laptops or desktops throughout the day so it becomes very necessary to give our eyes some break. Therefore, meditating for help 15-20 minutes a day helps you to relax your eyes, improves our concentration and helps us to stay fit after 40’s: 

  • Meditation Pick with less stress as well as actual lowering the stress hormone cortisol.
  • It is linked with more creativity and ideas.
  • Rapid memory recall improves with daily meditation.
  • Less anxiety as meditation loosens connection to particular neural pathways.
  • Meditation is linked to decreased alcohol, cigarettes and drugs abuse which has a high possibility on a hectic day.
  • The power of concentration increases which helps in getting better results.

Besides these, there are hundred’s of benefits of meditation. So, START MEDITATING.

In your 40’s, you are occupied with many responsibilities therefore, it becomes very necessary to deal with them and the stress arising from those responsibilities. Be FORTILICIOUS!

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