It’s never too late to get in shape and improve your health, even if you’re starting at 40. Regular exercise can help reduce the risk of chronic diseases such as heart disease, stroke, and type 2 diabetes, and can also improve mental health. So what’s the best exercise routine for someone starting out at 40?
Here are a few things to consider:
- Your current fitness level
- Any medical conditions you have
- How much time do you have to devote to exercise
Based on these factors, you can tailor an exercise routine that will work for you. If you’re just starting out, try gradually increasing the amount of time you spend exercising each week. And be sure to mix up your routine with different types of activities to keep things interesting.
Outline:
1. Decide what your goals are – weight loss, muscle gain, or increased endurance
2. Choose a type of exercise that you enjoy and will stick with – walking, running, biking, swimming, etc.
3. Set a realistic schedule for yourself – 3 times per week for 30 minutes at first
4. Find a workout buddy or join a group to help keep you motivated
5. Warm up before each session with some light stretching or jogging in place
6. Cool down after each session with some light stretching or walking
Decide what your goals are – weight loss, muscle gain, or increased endurance
When deciding on a fitness goal, there are many options to consider. If weight loss is your main aim, then you may want to focus on eating a healthy balanced diet and performing high-intensity workouts regularly. For those looking to increase their muscle mass, increasing the amount of resistance training in your routine and incorporating adequate protein into your diet will help aid in muscle synthesis. Lastly, if increased endurance is desired, then emphasize aerobic exercises such as running or cycling into your current routine. Whatever goals you desire for your body will likely require commitment and dedication – but with the correct strategies in motion, success can most certainly be achieved.
Choose a type of exercise that you enjoy and will stick with – walking, running, biking, swimming, etc.
Walking is my favorite type of exercise, and I find it to be exceptionally beneficial in improving my overall well-being. Not only does it provide a moderate aerobic workout, but it can also be done in a wide variety of locations and adapted to suit any pace or terrain. I have heard some stories about folks walking in an airplane during their intercontinental flight, just to have their steps done. Taking regular walks gives me the opportunity to destress and break away from distractions like screens, while also taking in important aspects of nature that help clear and refocus the mind. With all these benefits combined, I know that walking is the exercise for me that I’m going to stick with.
Set a realistic schedule for yourself – 3 times per week for 30 minutes at first (or less!!!)
Having a set schedule for yourself can be an important part of staying organized, managing stress, and achieving success. Dedicating just 30 minutes, three times per week to staying on top of things can make all the difference in the world.
Well, honestly if you worry you can’t start with 3 times a week, make your walking routine just once a week. Start with something. Slow and steady…
If don’t exercise at all, scheduling your exercise for every day won’t be realistic, and most likely you will quit before riping any benefits.
Start by setting both long-term and short-term goals; define steps that will help move you closer to each goal and break them down into smaller tasks. Start with 3,000 steps a day. And when you are ready (in a week, month, or 3 months), increase the goal (5,000, maybe 7,000, or perhaps 10,000 steps a day). Remember not to rush. Your body and mind will send you messages when it’s ready to change. And when the time comes to set your realistic schedule, focus on achievable activities that can help bring those goals within reach. Building up good habits starts with seeing results from your efforts — small successes are key! Take some time every week to devote just 30 minutes towards completing tasks from your list and soon you’ll begin to see progress over time as you delegate yourself more structure.
Remember, never skip your planned routine for more than 2 days, because it will create another bad habit of skipping.
Find a workout buddy or join a group to help keep you motivated
When it comes to exercise, sometimes it’s hard to stay motivated all the time. That’s where having a workout buddy comes in handy! Not only are you guaranteed to have a built-in cheerleader, but you also can support one another’s fitness goals with healthy competition and encouragement. If you don’t know anyone who is as devoted to working out as you are, consider joining a fitness class or group. Not only will having other like-minded folks around lend you plenty of energy and motivation, but it’ll also be more fun than exercising alone!
Warm up before each session with some light stretching or jogging in place
Getting your body ready for a workout is just as important as the physical activity itself. We are not in our 20s anymore. Taking the time to warm up before each workout session is a must in order to get the most out of your training and reduce your risk for injuries. Stretching or jogging lightly in place are easy ways to get your muscles warm, increase blood flow, lower your heart rate and decrease chances of any joint pain during or after a workout. Additionally, warming up can help you perform better and improve your mental focus. So don’t skip this vital step – make sure you take time to warm up before every session to keep yourself healthy.
Cool down after each session with some light stretching or walking
After a physical activity session, such as running or a workout at the gym, it is important to allow your body to properly cool down. This can be done through light stretching and walking. Taking this time to stretch and move around can help in loosening up tight muscles, preventing soreness, and promoting a better balance throughout the body. With many of us now exercising from home, we may not be spending a lot of time outside or taking brisk walks after our sessions like we would at the gym. Incorporating a few minutes of stretching or walking into your cool-down routine allows you to wind down after exercise and promotes healthy recovery.
Conclusion
Now that you know how to get started, there’s no excuse not to begin your journey toward better health today! Remember, be patient with yourself – it took years for your body to get out of shape, so don’t expect overnight results. And most importantly, have fun! If you choose an activity that you enjoy, working out will feel more like play than work. So what are you waiting for? Get up and get moving! Go for a walk – just 10 – 15 min will do for a start! And then, just repeat on regular bases. It doesn’t matter if it is 1 or 3 times a week. Consistency is the most important in improving our health and life.