“How to keep fit after 40 years?”

«After 40 years, it is increasingly difficult to stay in shape. The old methods – not to eat one day – do not work at all. It is worth starving, and there is no energy left for anything. I began to study the question and drowned in a sea of information. I would really like to get a simple and clear memo on how to support yourself with age.”

Reader marieclaire.ru, 42

Specialist’s response:

In one of the episodes of the continuation of the series “Sex and the City” Carrie Bradshaw complains of a wild back pain and turns to a doctor who diagnoses her with hip dysplasia, and the case ends with surgery.

If Carrie had known about this peculiarity earlier, at 40, and not 55, the operation could have been avoided. It is important to monitor the state of health at any age, and after forty it becomes the number one task, because it allows not only to maintain a healthy, functional, toned body, but also to avoid chronic diseases. Here are 5 simple rules to help you stay in shape.

Know your weaknesses

Look at your next of kin, mom or grandmother: do they have excess weight, problems with joints or blood vessels? With a 20% probability, you can repeat their “path”. But you can also change the situation if you stick to a different lifestyle. 70% of health depends on him.

If you want to know for sure about the surprises that genetics has prepared for you, do a genetic test. Look at hereditary diseases, features of metabolism, whether there is a tendency to a violation of carbohydrate, fat metabolism, predisposition, for example, to gluten intolerance, lactose. Such studies are sobering and motivating to revise the lifestyle, diet, add daily preventive habits to it.

Keep a health diary

Start a health diary, write in it the month and day when you plan a visit to the doctor, when you need to make a check-up, write down a set of preventive measures for the part of your body that falls into the “weak spot” category. Such care about your condition here and now, and not in the foreseeable future, is the best investment in health and beauty.  

A doctor will recommend a list of studies – usually it includes a blood test, ultrasound of internal organs and blood vessels, MRI of the spine and joints. You will clearly see how your current habits have affected the health of different body systems and will be able to correct your condition long before serious problems appear.

For example, if Carrie had learned about dysplasia at 40, the habit of drinking vitamin C, E, B6, D, magnesium, copper, zinc, calcium, selenium and sulfur, eating foods rich in protein, chondroitin sulfates, training joint stability and muscle strength would have made a significant contribution to the correction of the condition.

Take care of the health of the joints

Joint diseases are among the top 5 most common among women after 50 years. According to statistics, every third woman by the age of 60 has 2-3 diagnoses in the medical record, of which 1 relates to joints, and joint replacement is almost more common today than the installation of breast implants.

When a joint loses its integrity, it greatly reduces the quality of life. It is more difficult for you to choose the right training, and the risk of injury increases several times. How to understand that in the near future you may have problems with joints? Here are the visual signs: the presence of withers, a stooped back, scoliosis, a sunken chest, X-shaped legs, a cushion above the knees, a hallux valgus – all this triggers or is already a consequence of degenerative-dystrophic changes in the spine and joints.

Have you seen these signs in yourself? Know that your main enemy is overweight, sedentary work with your head pushed forward, lack of training. We recommend making friends with Pilates, yoga, morning exercises, watching your posture — and no lying on the rollers.

Watch your muscles

Yes, yes, you need muscles, most likely you don’t have enough of them. Are you in doubt? Do a bioimpedance analysis of body composition and get a doctor’s interpretation. After 40 years, we lose 2% of muscle mass every year. It is this fact that causes an age-related decrease in metabolism, back pain, weakness and low energy levels. It also has to do with a decrease in libido.

Strong muscles protect your internal organs from ptosis, your back from pain, your spine and knees from destruction. If you’ve just introduced Schwarzenegger, come on, it’s not about that. To maintain muscle mass, you do not need to pull barbells, but you need to eat right, monitor your daily protein intake, regularly attend strength training with moderate exercise and do not disturb your sleep regime.

Take care of vascular health

Guess what kind of physical activity your vessels like? Cardio workout! It can be Nordic walking or running, swimming, aerobics or dancing – the main thing is without stopping and without shortness of breath. And do not forget to annually check the veins of the legs, for example, to do ultrasound under load.

Capillary mesh on the hips and shins, hemorrhoids, stagnation in the pelvis are symptoms of stage 1 varicose veins of the lower extremities. The best prevention of varicose veins is a daily set of exercises. It takes only 15 minutes and includes exercises to strengthen the leg muscles, relax the hip joints and diaphragmatic breathing.

Healthy vessels, like an oil pipeline, will carry useful nutrients to internal organs, muscles and bones, and the brain without loss. This means that the body will have everything necessary for regeneration and metabolic processes.

Antiage fitness trainer, author of wellness programs for women 35+, healthy-coach, founder of the WellFitness company for professional retraining of trainers.

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