>U Mom Knows Best: Eight Fitness And Health Tips For Women Over 40

Monday, December 18, 2017

Eight Fitness And Health Tips For Women Over 40

Getting older does not have to mean extra pounds.

  Most people like to blame those extra pounds on old age. We ladies like to say "once I hit 40, my metabolism slowed down and it is so hard to lose weight." I would like to prove those ladies wrong and show you that getting older does not have to equal putting on extra pounds. I am over 50 and my body is still in great shape. Sure I had to make some changes once I turned 50 but these changes that I made were worth it as I like the way I look and feel. I refuse to let being over 50 be an excuse to me for being out of shape. If you are not 40-50 yet and want to make some health changes, these tips might just be the start of a healthier you. These tips are things that I have done in the past two years and they worked for me. As with any health changes, it does take time to see results.

1. Start your day with a healthy breakfast that includes protein.
  I have always enjoyed breakfast and for the most part, ate healthy items but when I turned 50 and noticed that I gained a few pounds, I knew that I had to make changes in my diet. The first change that I made was adding protein to my breakfast. I noticed that the days when I had plenty of protein for breakfast, I did not snack in the morning as the protein kept me full for longer. During the week, I like to drink a healthy smoothie that is made with a plant-based protein powder that has 15-20 grams of protein. I always add some type of frozen fruit and frozen spinach to my smoothie for extra nutrition and fiber. I also like to add chia seeds and other supplements like turmeric and matcha for extra health benefits. My favorite protein powder has some of my favorite supplements in them, making my smoothie easier to make. On weekends when I have more time to make and eat breakfast, I like to eat oatmeal with dried fruit and nuts in it or a spinach omelet. Sometimes, I grab a protein bar and fresh fruit. Starting the day healthy gets your mind in a healthy mood and it can help you make otherwise choices throughout the day. These healthy choices may also lead to some weight loss.

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2. Exercise 3-5 times a week
 Now is not the time to slow down on exercise. Our bodies need exercise to be healthy and to stay in shape. If you already exercise and notice the pounds creeping on, it might be time to up the exercise time or intensity. I like to run or walk fast 5 times a week for 40 minutes each session. For exercise to do good for your body you do need to get the heart rate up. If you can carry on a conversation while exercising, you are not getting the heart rate up. Adding turmeric to your diet will help with muscle/joint problems that we older folks can experience. I find that adding variety to exercise helps me. Some days I go running, while other days I go to the gym. I also may bike to the grocery store when I only need a couple of items. Sure there are days when I do not feel like exercising but I force myself to go for a walk. I listen to upbeat music while I am walking and before I know it, I am walking fast.

3. Add weights
 As we age our muscles start to sag in places. When I turned 50, I noticed that my arms were kind of flabby. So I bought some 5-pound weights and do about 10 minutes of arm exercises a couple times a week. It did take a couple of weeks to notice results. As a bonus,  the added muscles in your body will help you burn more calories. Doing weight lifting will also help tone your body so your clothes may fit better.

4. Eat healthier
 If the weight is creeping on as you age, maybe it is time to change those eating habits. Your younger you may have been able to stay in shape with junk food but the older you may need less food or a healthier diet. Eating healthy is also important as you age to keep your heart healthy. A healthy diet along with exercise will keep your blood pressure, cholesterol, and sugar levels in desirable ranges also and ward off diseases like heart problems and diabetes. My diet is filled with plenty of fruit and veggies, whole grains, plant-based proteins, and some fish and dairy. I try to follow the Mediterranean diet as I feel my body runs better with these types of food.

5. Snack smarter 
  Getting older does not mean no more snacking, it just means eating better for you snacks. That junk food was never good for us anyway. I like to snack on nuts, fruit, yogurt, wheat crackers, and healthy snack bars. Sure I do have chocolate or cookies once in a while but I try to keep healthy snacks in the house so I am not tempted to eat the junk. My motto is to make every calorie count and I like to reach for snacks that have nutritional benefits in them. My favorite snack bar is loaded with vitamins, minerals, antioxidants, probiotics, and digestive enzymes. The delicious combination of vegetables, fruits, herbs, berries, nuts, and seeds tastes so good.

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6. Stay off the scale
  Weigh yourself once a week or less. I find that the number on the scale either frustrates me or is a ticket to reward myself. I no longer weigh myself and let my clothes be my guide to how I am doing. When I did weigh myself, I found that when I lost weight I used that as an excuse to treat myself with food. When I gained weight, it made me depressed and I would eat more to soothe myself. When getting in shape you are replacing fat with muscle and the number on the scale may not change but the way your body looks does change as muscle takes up less space in your body. I look at pictures of myself one year ago and I look a bit heavier than I do today but the ironic thing is I weigh the same.

                                   Taken the summer of 2016

                             Taken fall of 2017

7. Stop making excuses
Stop making those excuses about making changes. You have to start somewhere and now is the best time. If you are too busy to exercise, then maybe it is time to cut back somewhere. Don't tell me you have kids. Have older kids bike while you go for a fast walk. Younger kids can go in a stroller. Check out these tips for working out with kids. A healthier diet starts at the grocery store, so start making healthier choices. It is hard to eat junk food if it is not in the house. It can take a while to make these changes and to see results so don't give up. They say it can take 3 weeks for a change to become a habit.

8.  Keep trying and don't give up
 You will stumble and fall. When you eat something unhealthy like a pint of ice cream or too many pieces of pizza, don't be hard on yourself. Just eat healthy the next meal or the next day. I don't eat healthy all the time but if I ate too much one day, I will eat better the next day and exercise a bit harder. There are also days that I just can't seem or want to exercise but that is ok. I always remember that tomorrow is always a new day. I also allow myself to indulge while traveling or at a party. Life is meant to be enjoyed and being too restrictive leads to failure. If you eat healthily and exercise five out of 7 days you are doing good.

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Fashion Wanderer said...

Love reading your post! I do exercise 3 times running and 2 times 5miles hiking. I get lazy every morning during winter time But after workout you feel so fabulous so no excuse for me!

Mom Knows Best said...

I know about winter troubles. Today I did not feel like exercising so I went for a walk and before I knew it I was fast walking.

Jacqui Odell said...

These are great tips. What's scarier for me is 40 is not that far away!

Nancy P said...

Great tips! Gotta stay healthy and fit especially when we get older. Keep up the great work!

Lavanda Michelle said...

Fourth is just around the corner for me. These are great tips!

Lavanda Michelle said...

Forty I’m in 4 months 😊

Ruth I said...

It's amazing how much better you feel when you don't eat junk! Exercising is such a good habit to get into. I love how it helps to avoid excess snacking!

Dina said...

I need to take your advice and do better. I know if I can eat better and work out more some of this fat will melt off like it should!

Andrea said...

These are all great tips! I am especially good at making excuses to not work out, or to indulge in an unhealthy meal. I need to stop it :)

Louise Bishop said...

The whole exercising 3-5 times a week thing has been hard during the holidays. I definitely am on the lower end of that number!

Sheena Tatum said...

Eating extra protein in the morning is a great tip! I definitely noticed a difference when I began doing this.

Unknown said...

Protein is so important for all ages.it really helps lose weight & helps you get full quickly πŸ‘πŸΎπŸ‘πŸΎπŸ‘πŸΎ

Adriana said...

These are such great tips! Snacking healthy is a huge one - it isn't bad to snack at all, as long as it's done well!

Athena said...

Great tips - I feel perfectly healthy and happy being over 40 because I do have some of these tips incorporated into my life.

Jorge Gonzales said...

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Joyce | Unshakeable Joy said...

You look so great in workout! I probably need this one for my New Year resolution :-) Thanks for the information.

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