Fit after 40
Extending your longevity
Many people will tell you it’s tough getting older but science also tells us that healthy living habits and longevity are linked – so life after you turn 40 can actually be loads of fun if you’re under 40 and start now and continue to maintain your fitness levels, eat well and live a healthy lifestyle.
Some of us may find it a little more of a challenge than others – as we all have different body types and different levels of fitness – but the value of improving and maintaining fitness throughout our lives is immeasurable.
According to the World Health Organization’s physical activity fact sheet, adults between the ages of 18 and 64 are recommended to get at least a half an hour’s worth of vigorous exercise a day for five to seven days a week. People over 64 are recommended to aim for the same levels, but with some modification to the kinds of exercise undertaken.
Getting switched ON at 40
How should you begin at 40? And what should you do if you are already working out?
Tifosi Sports and On performance shoes have put together some important tips on how you can achieve this:
- Start where you are
If you are just starting out, or you have been on a fitness journey for a while, it’s a great idea to get assessed to see where your fitness levels stand. Medical professionals will be able to guide you on this part of your journey. As we age, and especially if we have old injuries or the onset of complaints such as arthritis, the way we work out will need some tweaking to accommodate the changes in our bodies.
- Ask a professional
Talk to a personal trainer who has experience working with people in your age group, and who understands your health issues, injuries and pain. They will be able to draw up a plan that will work best for your current fitness. If you are experiencing pain, movement or flexibility issues, a biokineticist and physiotherapist can provide you with additional support. Consult your physician before moving forward with a new exercise programme or going for supportive treatment.
- Variety is the spice of life
Mix things up in your fitness routine. This doesn’t mean you have to make drastic changes. What it means is that you need to keep your body guessing. Try different weight training exercises from week to week, or if you swim, switch it up with an aqua-aerobics session. The body adapts quickly to changes, and this will ensure that your body gets a variety of exercise – and you won’t get bored.
- If it feels bad, stop
Don’t push yourself too hard. If the programme starts to feel like it’s become like carrying a ton of bricks up a hill, you need to stop. Scale back, take on some lighter exercise. Consult with your trainer if you have one. It’s okay to not give it all as much effort as you did before. The main goal is to get moving and keep moving for at least half an hour a day.
- Change your goals
In the past, your goal may have been to have killer abs and fantastic biceps. As we age, the most important factor is to remain healthy. Examine your current goals. Do you need to switch from looking good to staying healthy? The long-term goal is to remain flexible, mobile and functional well into old age. Consider sacrificing those beauty goals for longevity goals.
At any point during your journey, if you feel uncomfortable, approach your doctor. Fitness is a journey, not a destination. Your health matters.
And finally, support and comfort in your fitness regime is critical. This means ensuring you have the best attire and shoes to help you get strong and fit. For us at Tifosi Sports “Running on Clouds” isn't just a tagline. To achieve your goals and to do so in comfort and style get yourself a to an On shoe and you'll see what it means to have a comfortable shoe that delivers explosive take-offs and cushioned landings.
You can find out more about purchasing the right model of On running shoes for you in South Africa, by taking our Quiz