Get fit After 40 : A Comprehensive Guide to Starting Your Fitness Journey – Get tips on safely beginning your workout routine in your 40.

Starting a workout routine can be tough, I totally get it. It’s easy to feel unmotivated and think that you don’t have enough time. You might even believe that it’s too late for you to start exercising at your age.
But you know what? Girl! don`t be too hard on yourself !
I strongly believe that this is the best time to prioritize ourselves, especially now that our kids are a little older and don’t require our attention 24/7.
It’s not selfish at all, it’s all about taking care of our physical and mental health. Remember, the hardest step is always the first one, but trust me, it’s totally worth it in the end.

Stop Negative Self – Talk

When it comes to making changes at a certain age, we often start with discouraging thoughts about ourselves. I’ve been there! Sometimes we think it’s too late for us to look good, that our bodies won’t look fit anymore,
or that we’ll never be able to look like that girl we admire because she has more time than we do. We might even think that we can’t afford a trainer or gym membership, or that our bodies will never look good again after pregnancy.

These are just excuses holding you back! You’re not going to fool me 😉 So, let’s stop those negative thoughts right now and start believing in ourselves.

Get Fit after 40

I had a few reasons why I wanted to start exercising : losing some weight, getting in shape, and having some
“me time” while working out. But let me tell you, it wasn’t easy in the beginning! Walking on my treadmill for just 20 minutes was already a challenge. The most frustrating part was not seeing the results I wanted
as fast as I hoped for. I felt like I was almost having a heart attack on that treadmill, and yet, I still looked like Bridget Jones, if you know what I mean 😉

So, even though I was feeling pretty discouraged, I refused to give up. I’m usually pretty stubborn, which can be a good or bad thing depending on the situation, but this time, it actually paid off! When I realized I could run for
a few minutes instead of just walking, it was like a lightbulb went off. It gave me the motivation I needed to keep going.

Boost Your Metabolism

In our 40s, we’ve accumulated quite a lot of experiences and wisdom, but there’s one thing that doesn’t keep up like it used to: our metabolism. You know that feeling when your body doesn’t react well to junk food anymore? Yeah, we’ve all been there. So, let’s be smart about what we put in our bodies and how we nourish ourselves at this stage.

Here are some tips on how you can boost your metabolism easily

• Start working out
  You don’t need to be a fitness pro to reach your workout goals. The main thing is to complete a certain number of workouts each week. Two workout sessions that last 45-60 minutes each are already great,
  three would be even better! Remember to take it slow and gradually build up your strength. A 20-minute daily routine on the treadmill or power walking outside is a fantastic way to get started.
• Don`t skip meals
  While it might seem like a good idea to skip meals to lose weight fast, it can actually have the opposite effect. When you skip meals, your body thinks it’s not getting enough food and goes into survival mode, which can slow down your metabolism and make it harder to burn calories efficiently. Also, skipping meals may cause you to feel extra hungry later in the day, leading to overeating and making it more challenging to maintain a healthy diet.
• Stay hydrated
  Keeping yourself hydrated is super important for maintaining a healthy metabolism and can even give you a little boost in calorie burning. Aim for about 8 glasses of water per day. Try to include hydrating foods like juicy fruits and veggies in your meals.
• Use spices
  Spices such as cayenne pepper, ginger, turmeric, and cinnamon contain compounds that can temporarily boost your metabolic rate and promote fat burning, in addition to providing flavor.
• Get enough sleep
  Aim for 7-9 hours of quality sleep each night to support optimal metabolic function and overall health.
  

Create a “Perfect Plate”

It is essential to learn how to eat healthy and understand what a healthy meal should consist of.
By doing so, you can ensure you consume all the necessary nutrients and calories daily.
This method will help you avoid feeling hungry or lacking energy, which is especially important when working out.

Choose The Right Exercises

If you’re feeling lost about where to begin , don’t worry – it’s totally normal! You don’t even need to join a gym to get started. With the right exercises, you can work out from the comfort of your own home.

Strength Training

As we age, our bodies tend to lose muscle mass and strength, which is a natural process we can slow down with proper workout routine. This is especially important for maintaining our mobility, balance, and independence as we get older.

Strenght Workout Routine

Warm-up

• 5 minutes of light cardio (such as brisk walking or jogging in place)
• Arm circles (10 reps forward and backward)
• Leg swings (10 reps each leg

Workout (Repeat 2 – 3 times)

• Squats: 12 reps
• Push-ups (can be modified to kneeling push-ups if needed): 10 reps
• Dumbbell Rows: 12 reps each arm (to begin your strength training, start with lighter weights of 1-5 lbs)
• Lunges: 10 reps each leg
• Plank: Hold for 30-60 seconds

Posture Improving Exercices

Improving posture is essential for women in their 40s as it can alleviate back pain and enhance mobility.
Below, I have included my favorite workouts for improving posture.

Cardio Workout

I highly recommend adding at least one cardio session to your schedule. Cardio workouts elevate your heart rate, strengthen the heart muscle, and improve efficiency. Engaging in regular cardio helps burn calories and fat. Personally, regular cardio workouts help me with anxiety and stress. If you don`t feel like you are able to start jogging, try walking at least 10,000 steps per day. It will also count and will be a great addition to your workout schedule.

Sign Up For A Fitness Program

If you’re struggling to find motivation to keep up with at-home workouts, I have the perfect solution for you.
I recently joined this fitness program that will help you transform your fitness level with scheduled workouts. If you are struggling with keeping up with your diet, you can also get delicious recipes and meal plans. By planning your workouts in advance, you’ll save valuable time and eliminate the stress of figuring out which exercises to do each day. Trust me, this app will make your life so much easier and help you achieve your fitness goals.

If you don`t know how to start working out at home, go to my blog post Confessions of a Mini Gym At-Home Enthusiast 🙂