Exercise in Your 30’s and Beyond

Starting a new exercise program can be scary at any age, but when you get closer to 40, some people think of it as even more of a challenge. While it’s true that once you enter your mid-30s muscle and metabolism gradually begin to decline, that does not mean that you cannot still lose fat and build muscle once you are 40, 50, 60, and beyond. In fact, you could even wind up stronger and more fit than you were in your 20s.

Over 60% percent of Americans don't get the suggested amount of physical activity, and one in four Americans aren't physically active at all. That number jumps in Americans over 55 - almost 40 percent say they don’t get any recreational physical activity at all.

Still the benefits of exercise if you're middle-age or older begin at the top of your head and go to the tips of your toes, impacting every body system in between and improving your overall health and longevity more than any medication or diet out there.

For women, research has shown that the period between your mid-30s to your 40s is pivotal for determining if you will continue to be physically active after menopause. Exercising throughout your life will help you to live longer. A large study of older women found that exercise helped reduce all causes of death in postmenopausal women. Here are some others:

• Regular exercise helps bring down high blood pressure, decreases bad cholesterol, and raises good cholesterol. It also helps our hearts work better and more efficiently.



• In women, studies have shown that those who are physically active will have fewer and less sever symptoms of menopause, even reducing the incidence of hot flashes. Exercise also lowers the risk of breast cancer.



• Regular exercise decreases your risk of osteoporosis, colon cancer, kidney stones, and gallstones.



• Exercise can help you emotionally by making it easier to fall asleep and helping you sleep longer and more restfully, as well as helping relieve depression.

Strength training is another great activity that most people can enjoy. Of course, like any new exercise program, you will want to consult your doctor first. Strength training can really help you to notice results because it gives your metabolism a boost. When you build more muscle, you burn more calories, even when you are not working out. This is a great way to counteract the metabolic slowdown that you experience as you reach your 40s. You can incorporate strength training into your routine, by just starting out with a light weight and doing three sets of 10-15 repetitions.

Even though the benefits of regular exercise have been clearly shown, many people still don’t change their sedentary ways. Why is this, you may ask? The reason that is given most often is “I don’t have time”. Well, maybe you’ve got the wrong idea about how much time you actually need to spend exercising in order to reap these benefits. Maybe you think that you’ll have to spend hours a day at the gym, when in reality your health and body can be positively changed with just 30 minutes of exercise a day. The most important factor is that you get consistent physical activity; how hard that you work your body is secondary. Even then, 30 minutes might be a lot for some of us, but its okay to take it slow. Start with just 15-20 minutes of activity three times a week and add 5 minutes each week. You will get stronger if you keep at it. Even short workouts can make a big difference in both your body and your attitude. As your clothes start to fit better and your energy increases so will your confidence.

Other ways to incorporate exercise into your busy life are to break up the time that you spend working out in a day. You could do 10 minutes in the morning, another 10 before dinner; that would give you 20 minutes of activity in a day. You could also take the stairs instead of the elevator, or walk to the corner grocery store instead of driving your car, if you are only picking up a few items. The ideas are endless.

Going from a lifestyle that is mostly sedentary to one that incorporates some physical activity can be hard on you, so before you begin, here are some tips to help you succeed:

• Find some workout buddies. It’s much easier to change your habits when others do it with you.



• Think about your life. What is your schedule like? Are you able to go to the gym daily or do you need a more flexible fitness plan?



• Take it easy in the beginning. Many people give up on exercising all together because they try to do too much too soon, and keep in mind that it can take up to 12 weeks before you see noticeable changes in your body.



• Don’t forget to warm-up and cool down. This will help prevent soreness and injury.



• Don’t exercise when you are not feeling well.



• Wear the right shoes and clothing. It will make a big difference.



• Mix up your exercises. Try walking one day, then swimming, or strength training the next. This will help prevent boredom.



• Remember to drink a lot of water both before and while you exercise. It’s recommended that you drink at least 12 glasses of water on the days that you workout. It’s also important to nourish your body with the right foods, but don't exercise on an empty stomach or on a full one either.



• No matter how hard it may seem work exercise into your day, it is extremely important that you do find the time because those few minutes a day that you spend working out will improve the remaining minutes, hours, days, months, and years of your life.