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exercise as we age

The truth about exercise over 40

By now everybody knows that exercising is important for maintaining health, but the truth is that it becomes more challenging after the age of 40 for many people.

Children, work responsibilities, and raising a family or caring for aging parents all contribute to what seems to be an increasingly busy lifestyle as we age. Fitting in exercise becomes quite a chore for a lot of Americans as they hit their 40’s.

However, in addition to burning calories and losing weight, exercise has many benefits for people over the age of 40. Exercise can help lower stress, improve cholesterol levels, blood pressure, and blood sugar levels. It can also help reduce the risk of heart disease, stroke, and cancer. Exercise can also help boost energy levels, mood, and sleep quality.

Regular exercise is a great way of life, if you can fit in 30min or more per day, but a recent study published in JAMA Internal Medicine this week, of over 350,000 adults, who were followed for an avg of 10.4yrs, reveals moderate to vigorous exercise is associated with lower mortality in adults compared to those who are inactive.¹ The real kicker was that it doesn’t matter whether the exercise regimen was spread out over a week or done over just a few days (weekends). The takeaway here is that exercise itself matters more than when it is done.

So if you’re looking to improve your health in many different ways, in addition to eating a low carb diet, exercise is worth the effort, especially for menopausal women struggling with weight gain.

Menopause can be a difficult time for many women. Not only are they dealing with the hormonal changes that come with menopause, but they may also be dealing with weight gain. Weight gain during menopause is a common problem, but it doesn’t have to be. There are things that you can do to manage your weight during menopause and stay healthy. Get regular exercise. Exercise is important for overall health, but it can also help with menopausal weight gain. A regular exercise routine can help to boost your metabolism and keep your weight in check.

What exercises should I do?

It may seem obvious, but the best exercises to lose weight and stay fit are those that burn the most calories. Cardio exercises like running, cycling, and swimming are great for burning calories and losing weight. If you are dealing with joint pain, it’s better to opt for a low impact exercise like swimming, cycling, Pilates, walking or trail hiking rather than running on a hard surface.

Strength-training exercises like squats, pushups, and sit-ups can also help you lose weight by building muscle. The more muscle you have, the more calories you’ll burn at rest. If you’re new to the gym, to find the best exercises for weight loss, consult with a certified personal trainer or your doctor. They can help you create a workout plan that’s best for your needs and goals.

Of course, it’s important to consult with your physician before starting any exercise program, especially as your body ages. They can help you determine what types of exercise are safe for you and make sure you’re meeting your individual fitness goals. But don’t let the fear of injury or illness stop you from reaping the many benefits exercise has to offer. With the right precautions in place, exercise can be a great way to improve your health at any age.

Citation:

1.)  dos Santos M, Ferrari G, Lee DH, et al. Association of the “Weekend Warrior” and Other Leisure-time Physical Activity Patterns With All-Cause and Cause-Specific MortalityA Nationwide Cohort StudyJAMA Intern Med. Published online July 05, 2022. doi:10.1001/jamainternmed.2022.2488

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