According to recent research results, a person’s 45th year is a critical time as far as decline in health is concerned. People who do not take care of their health by choosing to eat junk food and maintaining a sedentary lifestyle are more likely to develop complications by the time they reach the age of 45 and older. In some extreme cases, health decline may even occur at an earlier age. Also, according to World Health Organization, 45 is the start of middle age.
People who do not change lifestyle habits to slow down the body’s natural decline are at a higher risk of diabetes, heart problems, and certain forms of cancer. As it is the time when there is a decrease in muscle mass and fat deposits start to build-up, it is important to have a few regular workouts that can be integrated into your busy schedule.
- TRX Training – The best thing about this trainer is that it is simply made of nylon straps with handles. It can be easily packed in a small bag so you can attach it through a tree or a door. It’s a simple, but very useful tool as it can be used to perform full-body exercises almost anywhere. As for the intensity of this workout, this trainer also allows you to progress slowly to avoid injuries.
Most people in their forties have stayed long enough in their office spaces sitting in front of the computer that their range of motion and flexibility are limited. This trainer addresses that problem.
- Tai Chi – Beginning a new exercise routine after years of being sedentary is not an easy task. This is why the gentle and meditative movements of tai chi is great for people who are struggling with starting a new workout routine. Studies have backed its benefits in lowering blood pressure and stress while improving balance and mental focus.
A lot of people above 40 have not done any form of exercise in years. If this is the case, jumping into extreme exercise will have adverse effects. Tai chi offers enough challenge for beginners and provides positive effects to the mind and body.
- Pilates – This exercise became popular among celebrities for a reason. It is a full body workout that improves strength and flexibility. To top it off, the philosophy to which the founder of this exercise adheres to fits middle aged people. According to Joseph Pilates, it is better to have few exercises that have been executed properly than going for more repetitions until the muscle fibers break down.
- Yoga – Aside from helping retain flexibility and balance, yoga has been proven to have mental benefits as well. It is great for stress management, muscle and joint fluidity, and building and maintaining strength.
- Stand-Up Paddle Boarding – According to stand-up paddle boarding instructors, this activity accomplishes three must-haves for a physical activity. One, it provides mental stimulation as you have to navigate your way. Second, it meets most people’s level of physical fitness as it is not an arduous type of workout. And finally, it can be easily integrated to your lifestyle given that it is technically leisurely paddling.
Aside from these workouts, people in their forties are advised to practice active living. One way of doing this is to rely less on cars for transportation and opt for auto-free ways such as biking or walking whenever possible.
One way of looking at this period is by taking it as an opportunity to involve the whole family into your fitness routine. Going for quick walks with your pet, biking with your spouse and children, and spending a weekend with friends paddle boarding are some of the things you can do to stay fit and connected with your family and friends.