Staying fit and healthy is important for everyone, but especially for those over the age of forty. While there are many ways to keep fit, it can be hard to know where to start. That's why I've put together a list of my own tips and tricks for staying in shape as we age.
Pilates: Pilates is a wonderful way to improve your core strength, flexibility, and balance. Pilates is low-impact, so it's perfect for people who have joint problems or are recovering from an injury.
Mobility and stretching: As we age, our joints become stiffer and less flexible. Stretching and mobility exercises can help to keep us limber and prevent injury.
Cardio: Cardiovascular exercise is important for maintaining a healthy heart and lungs. You don't have to run a marathon to get the benefits of cardio - even a brisk walk, or swimming can be enough.
Weight training: Weight training is an excellent way to build muscle mass and improve bone density. Don't be afraid to lift heavy weights - just make sure you are using proper form and technique, which you may not be able to maintain if the weight is too heavy for you when you first start.
Lift Lean Stretch & Release class: This class offers a combination of weight training, stretching, and mobility exercises - perfect for anyone who wants a full-body workout using your own body weight, hand weights and resistance bands. Find Zoom class details here.
Walk-Fit & Tone class: This class is a fantastic way to get your cardio in while also toning your muscles. Simple routines offer challenges which are known to be great for memory and brain training. Plus, walking is low-impact and easy on your joints. Gradual weight increase: If you are new to weight training, it's important to start with a lighter weight and gradually increase the weight as you get stronger. Having at least two sets of hand weights is recommended as we are stronger in various parts of the body such as the legs, therefore weights held during squats for the legs and glutes will usually be heavier than when working the backs of the upper arms with triceps extensions. Find details of all the classes here.
Consult with a health professional: If you have any health concerns, it's important to talk to your doctor before starting a new exercise program. Before beginning a class with Fitness Dynamics please complete a health questionnaire, you can find the link to our form and more details here.
Work until you can't, rest until you can: Pushing yourself to your limit is important for building strength, but it's also important to rest and recover between workouts. Working until you can't means still being able to work with good form and alignment but it's beginning to get too hard. As with your choice of weight, begin gradually and as you become fitter you will learn how hard you can work safely and effectively. Rest means exactly that, when you first start your rest may need to be longer and as you become stronger, fitter and learn good technique you will take shorter rests and exercise more!
Invest in equipment: Buying some weights or other exercise equipment can be a great investment in your health and fitness. You can find details of recommended equipment on the website page 'Sam's Wellness Shop'.
So, whether you prefer Pilates, weight training, or cardio, there are plenty of ways to stay fit and healthy over forty. Just remember to start slow, consult with a health professional if needed, and push yourself to your limit (but not beyond!). And, of course, don't forget to check out Fitness Dynamics timetable for some great classes to try out!
Sam
PS. Have you bought some weights yet, or new heavier ones?