If you weren’t exercising already, it really is time to start now. Even if you were gifted with excellent genes, and you managed to stay (sort of) healthy without any exercise … now that you are in your 40s, let’s not push it? Exercise won’t just strengthen your body now – it’s an investment that will show returns well into your old age. Research has shown that women in their 40s and 50s who exercise regularly, and sufficiently, have better health-related quality of life. And the effects continue to benefit your body well into old age.
Staying fit & active reduces your risk of heart disease, stroke, diabetes and many age-related medical issues. Physical fitness also has positive effects on your mental health. But you probably know all this already, and you agree. The problem is getting started, and sticking to it! You either find it difficult or boring, or both … or you simply don’t know where to start!
How much exercise do women need in their 40s?
As you get older, your metabolism slows down, you start losing muscle mass and bone strength. So both your diet and exercise has to adapt for these changes. Per WHO guidelines, adults need at least at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week – that is, about 30 minutes of workout four to five days a week. For women in perimenopause and menopause, it’s a good idea to pay extra attention to strength training to improve their muscle strength and mass.
Start off simple, and make it pleasant
If you’re one of those people who hates exercise, you are not alone! It can be tedious, and hard to find the motivation to get up and work out. If you are having trouble getting started, try to find out what can work for you. For beginners, a good starting point is a brisk 30 min walk, 5 days a week. Go for a walk with your partner or friend and use this time to catch up with them. Or put on your headphones, and listen to your favourite podcast or an audio book. Feel like you cannot take out 30 mins a day because of your busy schedule? Be creative! Take the stairs everywhere, or walk around while you take that business call. Any physical activity of moderate intensity – that increases your heart rate, and makes you break a sweat – is great.
Add strength training
The fall in your hormone levels during menopause has an impact on your muscle, joints and bone health. Women are more likely to develop osteoporosis – a painful condition that weakens bones and also makes you more susceptible to fractures. So, it becomes all the more important to build and strengthen your body. You can start with some simple strength exercises with light dumbbells or body weight. If you are going to a gym or have a personal trainer, they can guide you on simple strength exercises with or without equipment. If you’re into yoga, then you can gradually start including different poses that utilize body weight and engage your muscles.
You will only stick to it, if its fun
Exercise has to be enjoyable, while also being challenging. So be open to experiment and figure out what you really like. Even something like a 15-min solo dance session to peppy music can get your blood flowing and boost your mood! Remember, consistency is key. Your workout is a part of your selfcare – so take the time out to figure out what you like, and then keep that date with yourself!
