Staying fit means having a good quality of life

I’m 42. I have been physically active my entire life. Minus a few years, in college I have maintained a healthy weight (as women do, I would always like to drop five to 10 pounds, but that’s a given). I have been fortunate to have Caswell worked in the fitness industry for over 20 years and even more blessed to have friends that care about their health as much as I do. These fit friends were kind enough to share their experiences regarding fitness after 40 for this article. No research studies will be quoted – just the plain, and sometimes hard, truth.

My friends are all members of The Fit, Fab & 40+ Club. They all have children, most work, and a few were college athletes.

Several have been active for life, while others have exercised in stages over the years. A few did not start exercising regularly until age 40. They all exercise regularly now and all currently maintain a healthy weight.

Why stay fit after 40? As I mentioned earlier, all of my friends have children. They all want to continue to play with their children and someday their grandchildren. They want to be good role models for their children, so they, too, can lead healthy lives.

Staying fit means having a good quality of life. Being fit provides the energy we need to get through our busy days. And a good workout is often the best medicine for a stressful day.

Staying fit after 40 can help stave off weight gain. Yes, it is harder to control your weight after 40. And yes, parts will begin to sag. Gravity will no longer be your friend.

My best friend of 20 years has multiple sclerosis. She exercises because she can and because she does not know what tomorrow will bring. She runs 5Ks, challenge courses and takes her 9-year-old daughter hiking. She does not take her body for granted.

Challenges of fitness after 40

Workouts need to be challenging. That might go without saying for fitness enthusiasts, but we’re talking about real challenges. The workout you did in your 30s will probably not be enough to achieve the results you want in your 40s. You may also find that you have to alter your workouts to avoid stiff and achy joints, something most club members reported. Less highimpact workouts, more cross-training and increased time dedicated to stretching may compensate for the lack of lubricating fluid in the joints.

And just for the ladies, bladder control. After child birth(s) and hormonal changes, pelvic muscles that support the bladder may weaken. Stress from high-impact activity may cause urine leakage. Women experiencing this challenge suggested scouting out workout environments (i.e., road race courses) for bathrooms in advance.

All the ladies also said they either increased or added weight-lifting to their exercise regimen after 40. Strength training is very important at any age, but as we continue to mature we lose muscle mass. The only way to replace or preserve mass is by strength training.

Diet

Everyone in the club said after 40, making changes to their diets was imperative to feel better, to have more energy, to control weight, to lower cholesterol.

How did they change their diets? The common denominator, they eat real food such as lean meats (one friend is vegetarian), fruits and vegetables, and little dairy. Eating the junk just isn’t worth it because it is harder to control your weight after age 40. Yes, even though you are fit and maintain a healthy weight, you might find your cholesterol levels elevated.

One friend shed 50 pounds after age 40. He did not take magic pills or eat meals delivered to his door in a box. He worked hard at breakfast, lunch and dinner. He was diligent, and he was successful.

A few last words about fitness after 40. True, staying fit after 40 is a bit more challenging than it was 10 years ago, but it’s so worth it. Celebrate the success and accept the challenges. Surround yourself with people who have similar goals and priorities. It’s never too late to start.

Julie Caswell is a health promotion coordinator at CHRISTUS Louisiana Athletic Clubs Shreveport-Bossier City.

Try something new:

Caswell recently incorporated Olympic weightlifting into her workouts. Although initially intimidated by both the unfamiliar verbatim and the movements, she gradually learned the ropes from the coaches at the workplace. Olympic weightlifting is a full body workout that is truly challenging.