10 Tips To Lose Weight After 40

Part of getting older is unwanted weight gain. While exercising can be harder as you get older because of your body weakening, there are ways that you exercise so you can stay fit. There are also ways that you can diet if just exercise doesn’t get you where you want. Here are some tips and things that you can do to lose weight after 40.

# Listen to Your Body

Your body knows how far you can be pushed or how far you can go. If your body cramps or starts to get sore, stop the action. Going further with the action can do damage to ligaments, muscles, and other parts of your body.

# Switch Things Up

Doing the same exercise day after day can also tire your body. Switch up what part of your body you exercise. Do your legs one day, arms the next, then your abs. Mix it up and take breaks between cycles if you think it’s going to help.

# Your Body is Your Gym

Rather than spending money on a gym membership, you can simply use your body as weight resistance. By doing push-ups, sit-ups, planks, pull-ups, squats. These exercises are not just cheaper, they are also good for building core strength, increasing your heart rate, and for giving you more endurance.

# Form a Group

Getting a group of friends together for a regular workout session is not a bad idea. Your group can help each other to watch for good form, you can provide each other with motivation, and you can help each other with different exercises. Sit-ups are always easier when you have someone else to hold your feet down.

# Bulge is Normal

For most women over 40, the thing that gets them wanting to exercise is the small stomach bulge that can come with menopause. This makes some women self-conscious, but don’t let it get the better of you.

Rather than worry or feel bad, do exercises that limit the chances of a back injury until you feel that you’ll be safe to all of your workout again. Planks are a fantastic core exercise you can do without having to worry about your back like you might with crunches and sit-ups.

# Cardiovascular

Doing cardiovascular exercises can decrease the chances of getting heart disease. All kinds of cardio help your heart. If you swim, use a rowing machine, dance, run or jog, those are all extremely beneficial.

There have been studies that have shown if you do cardio for half an hour two or three times a week at 80 percent of your max heart rate, then the exercise will help your heart to stay healthy even better.

Another way to look at the 80 percent is a scale of one to 10. If 10 is the hardest you can push yourself, then you should be trying to stay at an eight. Keep tip one in mind while doing this, however. It may also be healthy to ease yourself into the 80 percent. Start low and add a percentage that feels right or best to you until you reach 80 percent.

# Osteoporosis

Osteoporosis is a condition that one in two women have trouble with as they reach the age of 50. This condition causes your bones to be easier to break. To help stave off osteoporosis, you should attempt what is called ‘high impact’ exercises a time or two a week. Some of the exercises to try are dancing, tennis, jumping jacks, and gentle jogging. These gentle high impact exercises are important for keeping osteoporosis at bay because they help your bones and muscles to build endurance.

# Knockout Arthritis

Arthritis normally comes with join point and sometimes even difficulty with moving your joints. You can prevent arthritis by doing strength training twice or thrice a week.

Now you might have to go the gym for two of these three workouts, but squats you can do at home. The other two, overhead presses and deadlifts, you are going to want someone to spot for you so you do not get hurt.

# Stretch Away from Depression

Doing yoga once a week, whether you take part in a class or follow along to a YouTube video, yoga can decrease your stress and depression levels. It is also a great way to get moving without straining yourself, which is an important thing for those trying to lose weight after 40.

# Straighten Out Back Pain

Strengthening your core does not only toughen your abs, it also helps your back muscles. To help keep back pain away, try doing 90-second planks three times a week. This another exercise you might want to build yourself into. Plant as long as you can every day until you eventually build yourself up to a 90-second plank.