As soon as you exit the school environment, physical activities like sports and exercise cease to be mandatory. If you’ve allowed your kids a long hiatus since then, you’re overlooking the numerous advantages that consistent exercise can offer.
If you’re over 40, you might have fallen into the mindset that the benefits of fitness are a lost cause. Physical wellness was dismissed long ago, and the thought of reclaiming it seems futile.
However, this belief is misguided.
Even if you’ve adopted a sedentary lifestyle, increasing your movement can lead to substantial health improvements.
In recent studies published in the British Journal of Sports Medicine, researchers discovered that adults who exercised regularly had a 30 to 40 percent reduced risk of dying from any cause later in life.
Moreover, individuals who transitioned from inactivity to activity were 22 percent less likely to die compared to those who remained sedentary.
Earlier studies featured in JAMA Cardiology revealed that over 300,000 participants showed that those who became active after 40 enjoyed the same health advantages as lifelong active individuals.
Science confirms: it’s never too late to embark on a transformative journey.
However, if exercise has been a lower priority for the past 10-20 years, consider starting gradually, rather than preparing for a marathon.
If you’re a heavy smoker, drinker, or significantly overweight, consulting your doctor before initiating a new regimen may be wise.
How can I get started?
Walking is often regarded as one of the finest forms of exercise, according to Stacey Clemes, a Professor of Active Living and Public Health at Loughborough University, UK.
“It has minimal impact on your body, thus lowering the risk of injury. It’s free, and you don’t require special equipment. As long as you have comfortable shoes, you’re good to go.”
Through her research, she has collaborated notably with sedentary populations, such as truck drivers, aiding them to boost their activity levels.
She discovered that fitness trackers and pedometers are invaluable tools for individuals monitoring their exercise.
“It’s quite beneficial to visualize your progress, be it through step count or daily walking hours.” [data] “Using data to establish goals is also an effective strategy,” she adds.
Instead of comparing yourself to others, Clemes encourages building your activity incrementally.
“If you averaged 4,000 steps daily last week, aim for 4,500 this week. There’s robust evidence that even slight increases can lead to health improvements. The key message is to gradually do a bit more and maintain that progression.”
Now, regarding the often-cited goal of 10,000 steps daily—sounds daunting, right?
You may find relief knowing that recent research published in The Lancet indicates that merely 4,000 steps per day correlate with notable health improvements compared to 2,000 steps.
Health benefits continued to increase until reaching 7,000 steps.
Professor Stephen Harridge, the director of the Center for Human and Applied Physiology at King’s College, London, advises starting with attainable goals.
“If you’re completely inactive, begin with something small. Walk to the next bus stop instead of waiting at the nearest one. Opt for the stairs over the elevator.”
“Simple yet effective actions that elevate your overall activity can significantly benefit your muscles, metabolism, and heart health.”
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How can I avoid injury?
Rather than leaping into an intense training program, it’s wise to gradually lift your activity level to lower your chance of injury.
Injuries not only inflict pain but also demoralize you, making it harder to stay committed to a new exercise routine.
Resuming exercise can be especially tricky for those who were once active in their 20s but paused for life’s demands, says Miho Tanaka Sensei, Director of the Women’s Sports Medicine Program at Massachusetts General Hospital and an Associate Professor of Orthopedics at Harvard Medical School.
“Many feel they can return to their previous training regimen from their 20s,” she explains.
“The challenge lies in the fact that your 40s body responds differently compared to your 20s body; it won’t adjust in the same way to the training methods that may have worked two decades ago.”
This variation occurs as muscle mass begins to decline after 30, decreasing by 3 to 8 percent every decade and accelerating after 60.
Additionally, collagen found in muscles, joints, and tendons begins changing after 30, leading to decreased elasticity.
Thus, it’s crucial to set aside your ego. Attempting to hit previous records may lead to injury—be kind to yourself.
“The margin for injury is smaller, and recovery takes longer,” Tanaka states. “It merely slows your recovery from inflammation.”
For those new to exercise, Tanaka recommends low-impact activities such as swimming and cycling. These pursuits provide cardiovascular benefits while minimizing joint strain.
From there, you can gradually progress to activities like hiking before attempting high-impact exercises that exert stress on your joints, like running or CrossFit.
Aiming for 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise weekly maximizes benefits, enhancing cardiovascular health while reducing the risk of diabetes and certain cancers.
What types of exercises should I include?
To promote comprehensive health, incorporating resistance training several times a week is essential to combat the natural decline of muscle and bone mass that accompanies age. It’s about more than just bicep curls!
Strengthening your core and back muscles is also crucial.
The good news is that you don’t need to purchase extravagant gym memberships or trendy workout gear to perform these exercises.
Bodyweight exercises like planks, squats, and push-ups are highly effective and can be done at home. The NHS offers some excellent examples on their website.
Tanaka emphasizes that individuals over 40 shouldn’t overlook stretching. “Flexibility and range of motion can diminish,” she points out.
“To function well, whether playing tennis or running efficiently, your joints require adequate range of motion. As you age, this tends to decrease, and stretching can help.”
How can I fit exercise into my routine?
If this all feels overwhelming, considering that many people in their 40s juggle demanding careers, long commutes, childcare, and elder care, here’s a supportive note: studies have shown that consolidating exercise into weekends yields similar benefits as spreading it throughout the week.
This is based on a study involving 64,000 participants aged 40 and above tracked for 18 years.
Researchers found that “weekend warriors” who exercised once or twice weekly were able to lower their cardiovascular disease risk by 41 percent and cancer mortality risk by 18 percent compared to non-exercisers.
In comparison, regularly active people (three or more days a week) experienced a similar reduction in risks—41 percent for cardiovascular disease and 21 percent for cancer.
Still skeptical? All experts agree: the most crucial factor is finding an exercise you genuinely enjoy, ensuring sustained participation.
If running isn’t your thing, perhaps dancing piques your interest? Did you enjoy kickabouts during school? Why not consider walking soccer?
To conclude, Harridge reassures us that it’s entirely feasible to be more physically fit in your 40s than you were in your 20s or 30s.
But he emphasizes that it’s not about reversing aging; it’s about eliminating the detriment that comes from inactivity and getting back on track.
“It’s never too late,” he affirms. “If you’re 40, there’s ample time for life-changing transformations!”
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Source: www.sciencefocus.com
