Trisha Krishnan, a 42-year-old Tamil actor, recently posted an honest kettlebell video on Instagram. In a video on Instagram she said, "I used to think walking was enough... Now I'm trying to boost my energy for the weekend."
Her experience highlights an important lesson for women in their 40s: while walking is excellent for overall health, it may not meet all the changing needs of the body as we age.
Walking is one of the most popular ways to exercise. It is simple to do and very easy to start. It helps keep your heart healthy, it helps your blood to circulate, it helps your food digest. Walking can even make you feel more happy and can improve your mental health. It's the perfect way to start exercising if you haven't in a while.
However, walking alone has its limitations. As women reach their 40s, natural changes in hormones, metabolism, and muscle mass make it necessary to go beyond just cardio. Without additional forms of exercise, gradual muscle loss, reduced joint stability, and a slower metabolism can occur over time, even in those who stay active with daily steps.
Strength training, core training, and mobility work help to preserve muscle and bone density. Both of which are negatively impacted by hormone changes in the midlife years. Bone strength is directly impacted by resistance exercise. It can also result in a better metabolism and helps the body to better use insulin. Core workouts help improve posture and balance and may aid in the reduction, or even elimination, of certain injuries.
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Routine strength training makes the body more resilient for daily activities and prepares the body for the general daily activities and helps counter the bodily effects of age-related muscle and bone deterioration.
Rather than just walking, experts say to incorporate various types of activities. A balanced weekly schedule should consist of:
Aerobic exercise: Fast walking, running, or cycling
Resistance training: weights, bands, or calisthenics
Range of motion: Stretching, yoga, or Pilates
Rest: Enough sleep and recovery
Not only does this method help with weight management, it also helps with maintaining functional fitness, bone density, and joint health - all of which are important for a woman in her 40s.
Trisha Krishnan reminds us that it is greatly important to remain active, but for long term health and endurance, workouts that promote strength and flexibility should also be included.
Why is strength training important for women in their 40s?
Strength training helps preserve muscle and bone density, which are negatively impacted by hormonal changes during midlife. It also boosts metabolism and improves insulin usage.
How often should women in their 40s do strength training?
It is recommended to include strength training exercises at least 2-3 times a week as part of a balanced workout plan.
Can strength training help with weight management?
Yes, strength training can increase metabolism, helping with weight management and maintaining functional fitness.
What types of strength training exercises are beneficial?
Exercises using weights, resistance bands, or bodyweight exercises (calisthenics) are all effective forms of strength training.
Is it necessary to do other forms of exercise along with strength training?
Yes, incorporating aerobic exercises and flexibility workouts, such as yoga or Pilates, along with adequate rest, forms a well-rounded fitness routine.
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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