Hitting 40 is a common time when someone makes lifestyle shifts — and also when the body can become less responsive to diet and exercise. Most people recognize that it can become more difficult to lose weight as we age, even if our eating habits remain the same. This is because metabolism slows down, muscle mass decreases gradually and hormonal changes become more significant. Throw in the demands of juggling family, work and health, and watching your weight can be an uphill struggle.
But here’s the thing: You don’t need extreme workouts or fancy gym equipment to make progress. A consistent and simple low-impact workout with effective exercises is the key to burning calories, boosting metabolism and strengthening muscles without crawling your joints away. These exercises also increase flexibility, stamina, and balance — three vital areas of fitness that only grow more essential after 40.
“The emphasis post 40 should be on sustainability and not intensity,” says Dr Meenal Ram, physiotherapy and rehabilitation specialist, Pune. “Workouts that involve all major muscle groups and promote general mobility contribute to weight loss, as well as long-term health. Little things done right make big things happen over time,”she adds.
Here are 7 straightforward moves ideal for anyone over 40 looking to burn through extra kilos and feel fitter.
- Walking with Purpose: 30 minutes of brisk walking a day is great for our cardiovascular health and calorie burning, but easier on the joints.
- Bodyweight Squats: Squats work lower body muscles and enhance metabolism, which is a good exercise if you want to lose weight without equipment.
- Yoga and Stretching: Yoga develops flexibility, lowers the stress hormone cortisol and prevents weight gain associated with emotional eating.
- Planks for Core Strength: They work several muscle groups at one time, they improve posture and tone the midsection while keeping your back happy.
- Swimming or Water Aerobics: Aquatic exercises are easy on the knees and hips and gentle for your back.
- Resistance Band Training: Light resistance movement builds muscle, and with added muscle comes a naturally elevated capability of burning calories.
- Cycling or Stationary Biking: Cycling improves stamina, streamlines the legs and helps you manage long-term weight.
Q: Why does weight loss become more difficult after 40?
A: Weight loss becomes more difficult after 40 due to a slower metabolism, gradual decrease in muscle mass, and significant hormonal changes.
Q: Do I need extreme workouts to lose weight after 40?
A: No, you don't need extreme workouts. Consistent and simple low-impact exercises are effective for burning calories, boosting metabolism, and strengthening muscles without straining your joints.
Q: What exercises are recommended for people over 40?
A: Recommended exercises include brisk walking, bodyweight squats, yoga and stretching, planks for core strength, swimming or water aerobics, resistance band training, and cycling or stationary biking.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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