Keys To Fitness Over 40
Fitness over 40 is not only possible, it is deeply satisfying – when you have everything in its proper perspective and order! Overall fitness involves more than simply looking toward your physical condition, although that is obviously important.
As we mature – be sure and think “MATURE”, I stopped “aging” decades ago – we need to pay attention to three main areas of fitness:
- Physical Fitness
- Mental Fitness including our Emotional Fitness, and
- Financial Fitness
Each of these areas impact the others and each has several sub-areas of fitness that need our attention if we plan to enjoy our “Golden Years” playing with our grandchildren and doing the other things we have looked forward to while we slaved away earning a living.
Physical Fitness Over 40
Our level of physical fitness is basically a result of our diet and exercise. I know this is simplistic and it fails to take into account any disease and genetic factors. Those areas are best left to the medical experts with an appropriate diploma and will not be discussed here.
A myth that we often fall victim to is telling ourselves, “Sure, I’m a little heavier than I used to be, but I am still healthy! I feel great!”. If you really believe that you can keep packing on the pounds as you age and stay fit, you are kidding yourself! If we keep eating like we did when we were younger and get less and less exercise which is normal as we age, we are setting ourselves up to become clinically obese.
Obesity is at epidemic levels today and the effects of this should scare anyone. According to a recent study by the Stanford Hospital and Clinics, these are some of the negative health effects of obesity:
- Obesity costs total over 150 billion dollars and is responsible for an estimated 300,000 premature deaths each year.
- High Blood Pressure with its many associated problems.
- Diabetes – Obesity is the major cause of type 2 diabetes
- Heart Disease – Atherosclerosis (hardening of the arteries) is present 10 times more often in obese people compared to those who are not obese.
- Stroke caused by blood clots forming in narrowed arteries.
- Joint Problems, including osteoarthritis requiring joint replacement.
- Sleep Apnea and respiratory problems.
- Cancer – In women – a variety of cancers including breast, colon, gallbladder, and uterus. In men – a higher risk of colon and prostate cancers.
- Metabolic syndrome – Approximately one-third of overweight or obese persons exhibit metabolic syndrome.
- Psychosocial Effects – In our culture this is a big factor leading to financial, mental and emotional issues.
Even if you have a genetic disposition towards obesity, there are actions you can take to minimize its effects. The most important step you can take is to admit that your weight and lack of exercise may be leading you into trouble. If you fail to take action, your condition will never improve. It will only get worse.
Consult with your doctor and get his/her recommendations for a fitness program including a proper diet. You should never begin an exercise program without taking this step. It is critical.
Many conditions caused by being overweight lie below our personal radar and only become apparent to us when their serious effects manifest themselves. Don’t wait to see your physician until you experience severe chest pain while jogging for the first time; get a complete checkup first!
Start paying more attention to what you are eating. Too often, we grab a chip, soda or other snack simply because it is there. We are not hungry and don’t need it but the snack habit has us in its grip.
Try to eat more healthy foods and eat smaller meals more often. Eating three meals a day tends to make many of us over eat at the meal. Make them smaller and fill in between meals with a health snack like fresh fruit – not the candy bar or donut.
There are many good balanced meal plans that furnish all of our nutritional needs while helping to shed a few pounds without that starved feeling. One I can recommend is The Every Other Day Diet. I was surprised by how easy it is to follow.
Mental Fitness Over 40
By the time we reach middle-age, we have probably observed a teen or 20 something and thought, “Gee they’re sharp!”. This is normal and shows that your powers of observation are still functioning properly.
A study by the University of Virginia found that mental abilities peaked at age 22 and started to decline at age 27. But just like physical fitness there are exercises that we can employ to maintain, and often to increase, our mental fitness.
Reading and word games of all types give a big boost to our mental abilities. It has been shown that people who work crossword puzzles maintain their mental abilities for a longer period of time than those who don’t challenge their mind.
Studying new subjects. Taking up a new hobby. Getting active in the community. All of these pursuits that require us to learn something new help us to build our minds and some have shown to at least slow down the onset of dementia.
If you are physically active this also give a boost to your brain power. Physical activity increases blood flow to your brain and helps rebuild brain cells.
Maintaining an interest in mental games and physical fitness also helps to ward off depression and improve our mood. For many people the lack of libido can be turned around better by exercising our minds and bodies than it can be by taking another pill. In fact, pills should be the last resort.
Adequate sleep has also important in keeping mentally fit. Our bodies need 6 1/2 hours of sleep per night in order to rebuild. If we get less sleep on a routine basis, we just are not going to be as mentally sharp or emotionally fit. Sleep is also required to help our bodies rebuild muscles torn down from our physical workout routines.
It all fits together nicely, doesn’t it!
Financial Fitness Over 40
If you have not given too much thought to your retirement income by the time you are 40, you really need to start! This is no time to take wild plunges in the market or to chase the elusive deal that sounds too good to be true.
A good portion of your nest egg should start to be moved into more conservative investments. Economic times change so a great investment plan today will undoubtedly need changing over the course of time. A trusted financial advisor is a must to have in your corner. Find one and stick with him/her.
Are your insurance plans up-to-date? This is something that many people sluff over and the really shouldn’t. Auto, home, life and health insurance are all important in the proper amounts. Too much is wasteful and too little can be devastating to your retirement plans. One of the biggest causes of personal bankruptcy is medical bills. Be sure you are covered.
Some things to think about as you consider your overall fitness over 40:
- Do you plan to work past 60 or 65? Are your skills up-to-date?
- Are you healthy and strong enough to personally provide care for an invalid spouse or partner?
- Are there family members close that you can call on?
- Are your children finished college and out on their own?
- Is it time to scale down the size of your home?
- Have you considered the freedom of an adult only community?
In Summary
Staying fit over 40, or at any age, is a multi-faceted task. Total fitness involves your physical, mental and emotional fitness and they are all inter-related and each effects the others. Take a few minutes to browse our site for resources, articles and tips to assist you in your fitness goals.
If you would like some information on a particular subject, please let us know and we’ll see what we can do.
