Diets and workout fads come and go, but to follow a regime that really works, we asked the experts to share their nutritional and fitness advice for women in their forties.
It doesn’t matter whether you’ve maintained a regular fitness program since your twenties, or haven’t had time to hit the gym in years — being committed to making a few key changes to your lifestyle when you hit your forties can make all the difference to your long-term health. While your body may be undergoing a host of changes, a lot of the symptoms we associate with getting older, such as decreased cardiovascular fitness, are actually the result of a sedentary lifestyle — something you can help to prevent by staying active as you age.
Tailor-made exercises
What’s your current fitness level? Booking an appointment with a personal trainer can help evaluate your cardiovascular fitness, endurance and body composition, as well as identify the areas you need to work on.
Leila Sithole, who runs the personal training group Urban Fitness Solutions in Sydney, says that while most women in their forties request exercises that target the upper arms, waist and hip areas, they are motivated by the desire to maintain good health as much as they are by the desire to look good.
“Women are thinking more about prevention than cure when it comes to warding off illnesses,” says Sithole. “It’s why strength training is particularly important, as it preserves muscle mass and reduces the risk of osteoporosis. In fact, one of the most popular and enjoyable forms of exercise for our clients is boxing.”
It’s this mix of cardio and strength workout that’s so important when it comes to combating the changes our bodies experience as we age. Adding fast, explosive movements into your exercise routine, like simple jump squats, can vastly improve muscle strength, while ensuring you hold stretches for 10-15 seconds will help improve your flexibility. By regularly changing the intensity and type of exercise you do, you’ll work all of your body and keep your regime interesting.
Strength in numbers
You may want to lose weight, increase your core strength and run a half marathon, but once you’ve set your goals you need to figure out how you’re actually going to achieve them.
A personal trainer can provide some much-needed motivation in addition to a targeted and effective workout. Additionally, thanks to their constant guidance, there is less risk of injury than going it alone in the gym.
Group activities can also help to make exercise fun and interesting, as Leila recognises: “A new trend has emerged that sees women, predominantly in this demographic, socialising in their training gear and participating in physical activity together rather than just catching up for coffee.”
Keep an eye on what you eat
Your metabolism starts to slow by about five per cent a year in your forties, so it’s important to avoid calorie-rich food as it will take you longer to burn them off. Think about the nutrients your body needs to cope with your active lifestyle, and increase your intake of whole grains, vegetables and fruit.
Clare Collins, spokesperson for Dietitians Association of Australia (DAA) says: “Unless women in their forties have a healthy diet, they won’t get the results they are anticipating. Focus on core food groups, and remember there simply aren’t enough hours in the day to burn off junk food.
Your forties are also the perfect time for a check up with your GP. “During this pre-menopausal stage, your body undergoes several changes, so have your cholesterol levels measured and your bone density checked to see if you need to take calcium and Vitamin D supplements,” says Collins. “If you find yourself regularly feeling tired, it’s worth having your iron levels tested too.”
Remember, achievement is ageless, so base your fitness regime on your goals and not on how old you are.
