It is a truth universally acknowledged that with the advancement of time, age hits you like a truck. With it, there is whole baggage of problems that you have to deal with which you didn’t even imagine. You might be getting mentally sharper and wiser by the day, but physically, not so much. Therefore, to ensure proper mens health over 40 changes, one needs to follow a more flexible fitness plan that helps in building their core strength, lower body strength and helps in strengthening of the muscles.
40 is a landmark age, along with that grand birthday party comes a slew of health problems. So, if you are on the wrong side of 40 and are wondering how to avoid mid-life crises and keep yourself healthy and fit, then read on ahead.
Also, your genetic disposition plays an important role- so whether you are caucasian, Asian, or a black men, health and fitness regime will depend a lot on it.
Mens health over 40 Changes: 4 things to etch in the mind
1. Define the purpose of your workout
Unlike prior years of your life, where you used to work out for flaunting your body and flexing your muscles, at 40, you probably have to map out a purpose and vision for your workout. Why are you working out exactly? Do you want to lose weight? Do you want to up your
stamina or do you want to build muscles?
Make sure that before you begin your workout, you are crystal clear on your vision and set your fitness plan accordingly.
2. Do not dig your own grave with your own spoons and forks
Shifting your attention towards nutrition and the quality of the food you consume, is extremely important at the age of 40. Sometimes, your doctor might advise you to consume health supplements. The correct men health supplement can be found online and in the nearby medical shops.
Not only that but if you want to build muscles just working out is not enough. You need to maintain proper protein intake and consume enough nutritious food that will escalate the muscle-building process.
Make sure that your consumption of eggs, meat and protein is significantly high. Reduce the consumption of liquor and smoking.
3. Always have a warm-up routine before workout
To ensure proper men’s health over 40 through fitness, a warm-up routine before any workout is a sine qua non.
Your fitness routine at this age would have a stark difference from the fitness routine you did when you were young. However, both of them shared the commonality of having a warm-up routine.
It might not seem more important for you to have a warm-up routine before a workout when you are young, but staying committed to it when you have crossed 40 is extremely important.
Warming up before a workout and stretching after one, will help you reduce the risk of injuries. In addition, it helps in loosening your joints and increasing flexibility. Ask your gym trainer or hit the net and find out some of the best stretches and warm-up routines that you can do before a workout. However, make sure that you do not overstretch your body and cause any serious damage. Do only those stretches and exercises in which you feel comfortable.
4. Just go with the flow
To some men, the idea of hitting the gym early in the morning or hitting it at all makes them lazier by the day. However, with age comes also the responsibility you owe to yourself. Therefore, it’s okay to feel apathetic and unmotivated to start the day with exercise, but it is necessary to muster up the energy for physical activity.
However, if you feel too much, maybe you can be innovative here and try to mould your workouts until they are something that you enjoy. Maybe you can create your workout playlist and play those songs while exercising.
Or, you can influence your friend circles, so you and your buddies can work out together. You can also subscribe to a men health magazine which will keep you updated on the issues related to men’s health over 40.
Men’s health over 40: Exercises to strengthen your body
When you are in your 40s, it is often advisable that you abstain from doing intense workouts, especially when you are just beginning to exercise. The best thing to do under such circumstances, would be to include a bit of everything in your workout and start with the basics.
Be that as it may, make sure that while you workout, you do not put too much pressure on your body and the moment you feel any sort of pain, you stop the exercise. In addition, remember what your vision or purpose is of exercising and accordingly, invest your time and efforts in it.
With that said, here are some of the exercises that you can consider while working out.
Squats are the simplest and effective exercises that help you strengthen your lower body. However, if you are a beginner, make sure that you do not overdo this exercise and do it only as per the instructions.
If you want you can also do partial squats. Partial squats are a good way to begin your workout routine especially if you are an amateur. To do partial squats, spread your legs hip-width apart and lower your body as if you are sitting in a chair. Lower your body only till you are comfortable, not more than that. Squats will help you build and tone your muscles, along with ameliorating your lower body strength.
2. Calf exercise
Calf exercises are considered to be one of the best exercises to maintain men’s health over 40. It is also one of the best ways to begin your workout since it’s the easiest and simplest.
To do this exercise, spread your legs hip-width apart. Now, raise your right leg first and hug them to your chest with the help of your hands. While doing this, make sure that your spine is straight. It might seem difficult at first, but with gradual practice, you’ll gain the knack for it.
This exercise will help you maintain your calf muscles, tone and strengthen them. It will also help in ensuring balance in your body.
These are some of the simple exercises that you can do to maintain men’s health over 40. No matter what you do, make sure that you stay committed to a fitness routine. Your future self will certainly thank you for this!
Recommended reading: 7 Low Impact Exercises To Maximize Fitness Level With Minimal Impact