Fitness Tips For Women In Their 30s/40s/50s
You would like to fit back into that nice dress, but you look at yourself and don’t recognize the body looking back. It’s not uncommon for age and motherhood to change your body. You are squished (we can’t say “pregnant”) so it feels impossible right now.
The 30s is the decade when most women have children. Having a baby changes your body in ways that can be difficult to adjust to. The additional weight you gained during pregnancy and breastfeeding can leave you with a flabby tummy, drooping breasts, and weak pelvic muscles. As you get older, your metabolic rate slows down because of a decrease in muscle mass. This means that you’ll burn fewer calories throughout the day doing the same activities as when you were younger.
But I urge you to look at this article and take some motivation from these tips that I have found to be most effective on women who are past their 20s.
Here are some tips
- Maintain a healthy weight.
Your chances of developing health problems increase as you gain weight, so keep an eye on the number on the scale.
- Eat a balanced diet.
Stock up on fruits, vegetables, whole grains, and lean proteins to keep your body strong and healthy.
- Don’t smoke or use other tobacco products.
Smoking increases your risk of heart disease, cancer, and other serious health problems, including lung disease and cataracts. If you do smoke, stop now — this is one of the single best things you can do to improve your health.
- Use Weights.
Studies show that using weights is one of the most effective ways of losing arm fat. Instead of just cutting back on calories, burning fat, or doing dozens of reps with no weights, try adding some hand or ankle weights to your routine. You’ll see even more of a difference!
- Eat Less Refined Carbs
After the age of 40, people begin losing muscle mass, which in turn slows their metabolism. Carbs are an easy source of energy, but they can cause weight gain when you overeat them. Eat fewer refined carbohydrates like white bread, pasta, and rice and instead eat more complex carbs like brown rice, sweet potatoes, and quinoa. Whole grains are also a better choice than refined grains because they give you fiber as well as carbs.
- Drink More Water
Not only does drinking water keep the body hydrated, it also helps the skin stay hydrated and youthful. Well-hydrated muscles can recover faster from strenuous workouts and can avoid injury more easily. And when you get a headache, is dehydration often the culprit?
Dehydration can also have other negative impacts on your fitness. For example, dehydration can lead to a loss of blood volume, which influences your blood pressure, heart rate, and your body’s ability to deliver oxygen to working muscles. It is estimated that during heavy exercise in the heat, an athlete can sweat off 1 liter of fluid per hour or more!
How much water should you drink? A good rule of thumb is to divide your weight in half and drink that many ounces of water per day. For example, if you weigh 150 pounds, you should drink about 75 ounces of water each day.
Make sure to drink before you feel thirsty; once you feel thirsty, you’re already slightly dehydrated!
- Get Enough Sleep
Sleep helps keep your heart, blood vessels, hormones, metabolism, weight, and brain in good working order. Women need about seven to nine hours of sleep a night for optimal health. Unfortunately, many women get less than this amount. Insufficient sleep is linked with an increased risk of heart disease, diabetes, and obesity.
In addition to affecting your health, chronic sleep deprivation can take a toll on your mind and mood. It can lead to depression, irritability, and the inability to focus or concentrate. So make sure you’re getting enough shut-eye each night. If you have problems falling or staying asleep, try these tips:
- Establish a regular bedtime routine.
If you go to bed at the same time each night and wake up at the same time each morning, you’ll feel much more refreshed and energized than if your body is guessing what time it’s supposed to get up. So pick a bedtime that’s early enough for you to get at least seven hours of sleep and stick to it as best you can — even on weekends. Create a restful sleeping environment that’s dark, quiet, comfortable, and cool — between 60 F (15 C) and 67 F (19 C). Use room-darkening shades or window blinds to block out external light.
- Add Resistance Training to Your Routine
Incorporating resistance training into your workout routine can help increase metabolism and build muscle mass, which is essential for burning fat. Try adding weight training to your routine at least two days a week. And if muscle soreness is an issue, try starting with just one workout a week to acclimate your body to the new routine before adding in more sessions.
- Keep up with your cardio
Cardio is an important factor in keeping a healthy heart and lungs. It also helps you lose weight, which is important because studies have shown that women tend to gain more weight around the belly as they age. There are many forms of cardio: running, swimming, biking—whatever you enjoy! Just make sure you’re getting at least 30 minutes of exercise a day.
- Include supplements in your diet.
It’s recommended to take a daily multivitamin supplement to make sure you’re getting the vitamins and minerals you need, as well as iron, which can be lacking in women over 50. Your doctor may also recommend other supplements, such as calcium and vitamin D for bone health.
Be careful about the supplements you buy, however: the U.S. Food and Drug Administration (FDA) doesn’t regulate dietary supplements, so you may not get what’s on the label or it could cause an interaction with other medications you’re taking. Always check with your doctor before adding any new supplement to your diet.
- Ask a friend to join you in your workouts.
Exercising with a friend can keep you on track, especially when you’re beginning a new fitness regimen or trying to get back into the swing of things after a break. Ask a friend to join you in your outdoor or indoor workouts, or find an online buddy who shares your fitness and healthy eating goals. You’ll motivate each other, and you can challenge each other to keep the competition friendly.
- Make sure it’s HIIT.
In your 30s, you may have lost some muscle mass that you had when you were younger. High-intensity interval training (HIIT) is an excellent way to preserve muscle mass, build endurance and burn fat. A HIIT workout should be short and sweet — no more than 20 minutes from start to finish — but you must push yourself as hard as possible during that time, especially since your body will be able to handle longer periods of exercise as you get older.
- Set achievable time-based goals.
A goal contains three components:
- It’s specific
- It’s measurable
- It has a deadline
So instead of “I want to get fit”, try: “I will lose 10 pounds in the next six weeks by walking every day and eating 3,500 calories per week.” Now you’ve got a goal: something that’s specific, measurable, and has a deadline.
Regular exercise is one of the best ways to cope with stress and maintain a high energy level throughout the day. Exercise can help a woman’s body bounce back from pregnancy and childbirth, as well as tone muscles that may become flabby during menopause. The key to exercising at any age is to make it fun, so try different types of activities like yoga, Pilates, or even walking your dog. These new activities will improve your overall physical health while also teaching you something new.