Hitting the age of 40 is no picnic. For one, you’re no longer at your 30s, and you will start to feel the overwhelming physical and emotional phenomenon. You’d feel as if your body is on its way downhill.
Well, getting fit at 40 is far different than getting fit at 20. Your former self was young, fit and active with skin like porcelain. Now, your hips hurt, your weight crept up, and you feel weird pains in your joints. Yes, getting old really sucks.
But hey, age is just a number but it’s never too late to get fit. So even if you’ve avoided working out and trying a healthy lifestyle for years, you can suck up your pride now and start getting serious with your health.
Why Get Fit in Your 40s?
If you have reached the age of 40 (or about to hit it), you may feel as if your physical fitness has reached its limit and will eventually worsen.
Weight loss and muscle growth become more challenging (or at least physiologically challenging). Because at this age, if you’re spending long hours of work, long commute, and a lot of sitting then you’re bound to feel the years more.
But one thing is clear: getting and staying fit at 40 is not only vital for your physical health but to your mental health as well.
And although it may feel as if you’re headed toward a mid-life crisis, you could actually turn these years into the very best of your life. So what can you do to stay fit and healthy?
Top 5 Home Workouts
Sure, taking your dog for a walk is a good way to get your body moving, but it’s not usually enough. Not only because you could always find an excuse not to go, but it takes more than just walking to actually be fit and healthy.
So here are five workouts that you could do at the very comfort of your home:
Supermans
We all like to think we have superpowers. The superman exercise is one of the most effective and easiest ways to improve your core strength in the lower back. It targets your hips, spine, and neck.
Body parts involved: Butt, Hips, Back, Shoulder
Equipment: No equipment needed
Difficulty: Beginner
How:
- Lay face down on a flat surface, with your arms and legs outstretched. Your toes should be pointing away from your shins. Relax your head to align it with your spine.
- Raise your hands and legs four to five inches off the ground for up to 5 seconds. Then, return to the starting position.
Push-Up
The push-up exercise never gets old. This exercise allows you to change its intensity by simply changing hand placement. Push-up improves the upper body and core strength. If done properly, it’s a compound exercise that uses muscles in the legs, abs, back, triceps, shoulders, and chest.
Body parts involved: Shoulders, arms, chest
Equipment: No equipment needed
Difficulty: Intermediate
How:
- Kneel on the floor with feet together behind you.
- Slowly bend forward to place your palms on the floor while positioning your hands should-width apart with your fingers turned slightly inward. Gently shift your weight forward until your shoulders are aligned with your hands.
- Lower your body towards the floor with your torso and head strictly aligned with your spine.
- Pull your body upwards through your arms with your torso and head still aligned with your spine.
Front Plank
Don’t let this exercise fool you! It’s actually harder than it looks but is a great exercise to shape up your abs and back.
Body parts involved: Back, abs
Equipment: No equipment needed
Difficulty: Intermediate
How:
- Position yourself like you’re about to do a push-up. Plant your hands under your shoulder.
- Align your neck and spine by looking to a spot about one foot away from your hands.
- Hold this position for 20 seconds.
Crunches
Crunches are an all-time fave exercise. Not only will it increase the strength of your abdominal muscle but also tone your muscles.
Body part involved: Abs
Equipment: No equipment needed
Difficulty: Beginner
How:
- Lie down on your back with your legs bent and feet firmly placed on the ground.
- Place your hands behind your ears or cross them to opposite shoulders.
- Curl your upper body all the way up to your knees. Exhale when you lift.
- Gently lower yourself down. Inhale.
Perform at least 10 reps.
Downward-facing Dog
Downward-facing dog is a pose like no other. It targets various parts of the body, is easy and good for everyone.
Body parts involved: Butt, hips, arms, back
Legs; calves and shin
Legs; thighs
Equipment: No equipment needed
Difficulty: Intermediate
How:
- Start in a kneeling position with your hands placed under your shoulders, fingers widely spread.
- Tuck your toes under and engage your abdomen as you push your body up so only your feet and hands are on the floor.
- Move your chest gently toward your thighs with your and your heels toward the floor.
- Relax your head and neck.
The Benefits of Workout
We all know that exercise at any age is vital for good health and longevity. But when you’re at your 40s, working out gets more beneficial than you will ever think.
According to a study, those who have increased physical activity during midlife (ages 45 to 65) are associated with a 32% to 35% lower risk of mortality.[1]
Other than that, here the other benefits of working out:
-
Lower risk of coronary heart disease
Researchers have found that those who have led inactive lifestyles until the age of 40 and then become physically active are 55% less likely to be diagnosed with heart disease than those who didn’t change their lifestyles at all.[2]
-
Keep your weight in check
Losing weight at your midlife can become more difficult because your resting metabolism drops, which means your body burns fewer calories.
While you may not easily melt off, working out can help you avoid getting overweight or obese, which often causes type-2 diabetes, high blood pressure or risk of osteoarthritis, cancer, and stroke.
-
Increases drive
Exercising at 40 an help you improve your motivation and self-drive to continue your daily (stressful) living. It can also heighten your libido and improve your sex life.
“So when I finally turned 40 this past August, I felt a sense of pride and optimism. Not only had I taken action to reclaim my health, but my body was also more fit and toned than it had ever been, even in my 20s.” — Dina Cheney
Working Out Home or in the Gym?
Both working out at home or in the gym have their pros and cons. Let’s talk about that in detail.
Working out at home
PROS:
- You can exercise whenever you want, not just when the gym is open (especially if you have a home gym)
- You have the freedom to choose your music and blast it as loud as you want to
- Working out at home means you’ll have more privacy
- No gym bunny will yell at you
- Saves a lot of time
- No membership fee so you can save a lot
- You don’t have to buy fancy clothes, because let’s face it, gym-goers stress out when it comes to looking good (and sporty) at the gym
CONS:
- You won’t have a coach to correct your form
- You won’t have someone to help you if you get injured
- You can quit anytime or make excuses not to work out
Working out in the gym
PROS:
- The gym can help you set proper mindset
- You have more equipment to use and trainers to work with to correct your form and help you with your reps
- Exercise classes give you more motivation and time to socialize—both of which are essential for mental health
CONS:
- Gyms are expensive; expenses include membership fee, gas to and from, personal trainer, parking, specialty classes, and clothes
- Gyms have more germs so, during cold and flu seasons, the gym can be an unhealthy place to train in
- It provides less privacy which is important, especially for those who aren’t confident to show their bodies
Conclusion
Both young and old can benefit from working out, but it’s when we get to the age of 40 when we realize how beneficial being physically active really is.
It’s never too late to stand up and start being healthy. If you prefer working out at home, you can perform home exercises without having to shell out cash from your pocket. But if you prefer working out with a trainer and with friends, going to the gym is surely the best option.
