FIT AT 40! HOW TO STAY FIT WHEN METABOLISM SLOWS DOWN

Fit at 40! How to stay fit when metabolism slows down

Strength training: Incorporate strength training exercise at least twice a week. Starting in your 30s, you lose about 3-8% of your muscle mass per decade, which accelerates after 60. Strength training helps counteract muscle loss, boosts metabolism and strengthens bones, reducing the risk of fractures and osteoporosis. Strength training can include lifting weights, body-weight exercises like push-ups or squats, or using resistance bands.
High-Intensity Interval Training (HIIT): HIIT is recommended as it revs up the metabolism during and after the workout, helping to maintain a boosted metabolism.
Aerobic exercise: Aim for at least 150 minutes per week of moderate to vigorous intensity aerobic workouts, this could include activities such as brisk walking, jogging, swimming, dancing or cycling. This will improve cardiovascular health and boost metabolic rate.
Assess your fitness levels: Test your strength, stability, mobility and cardiorespiratory fitness to identify areas for improvement, and tailor your workout accordingly.
Consistency: Choose activities that you enjoy to ensure that you stick with your routine. Consistency is key to long-term fitness.

Balanced meals: Ensure that your diet is rich in fruits, vegetables, lean proteins and whole grains. These foods provide essential nutrients and heal maintain a healthy weight.
Protein intake: Increase protein consumption to support muscle maintenance and boost metabolism.
Hydration: Drink plenty of water throughout the day, staying hydrated is vital to support metabolism, for overall health and can aid in weight management.
Meal timing: Maintain consistent meal times and avoid long periods of fasting or skipping meals. Regular eating intervals help stabilise your metabolism and energy levels.

Stay active: Incorporate physical activity into your daily routine, such as taking the stairs, standing up more often, and engaging in household chores. The key is to minimise time spent sitting or being inactive so take short breaks to stand or walk around if your job involves prolonged periods of sitting.
Stress management: Reduce stress through activities such as yoga, meditation or breathing exercises as stress can lead to weight gain and hinder weight loss efforts. Stress can negatively impact your metabolism and lead to unhealthy eating habits. Practice stress reducing techniquessuch as yoga, meditation or deep breathing; these activities will enhance your range of motion, reduce the risk of injuries and improve your overall mobility.
Quality sleep: Prioritise good sleep habits to support overall health and weight management – you should aim for 7-9 hours of quality sleep per night. Poor sleep can affect your metabolism and increase the risk of weight gain. Aim for a regular sleep routine and address any sleep disturbances.
Medical: Consult with a healthcare professional before starting a new fitness routine, especially if you have any health concerns. As you age, the risk of injury can increase, therefore focus on proper form during exercises and consider low-impact activities if you have joint concerns.