Many times I get asked the question on how to get fit over 40 without getting hurt. It seems that whether or not you have exercised in the past or are starting for the first time after you 40th birthday, safety is the first thing on your mind.
And why does this happen? Mostly because as we get older, things hurt longer and recovery times are not as short as they once were.
For the longest time I exercised the same way with the same attitude: work hard or your hardly working. And that worked great…until I hit the big 4 0. And then everything seemed to change.
My muscles soreness was longer, my joint pain increased, and my complaint button was pushed a lot more often.
So what’s the big deal, I thought 40 was the new 30? If it is, then can someone please tell my body?
Have you ever worked out so hard that your are sore for a week? I have and it was either because it was my first workout in a few weeks, or that I didn’t know my limits and pushed myself too hard.
When you are in your 20’s you can have poor technique and overdo it and you still will wake up feeling awesome the next day. If you did the same thing after 40, you will hurt in places you didn’t know existed and get very discouraged to continue your exercise regimen.
How To Get Fit Over 40 Safely
The biggest thing to keep in mind when you want to know how to get fit over 40 is proper technique. Too many times I go to the gym and see someone doing an exercise wrong or trying to make a new one up. I know you have seen those on YouTube and often they go viral.
When you are in the gym, think of these guidelines:
- Use proper technique
- Don’t go too heavy or overdo it
- Do what works best for you
That guy in the corner that is doing Olympic dead lifts…you don’t necessarily need to do that! Just because someone else is doing something that looks fun, doesn’t mean that you can do it without getting hurt.
Find a program that is designed to help you reach the goals you want to help you get fit.
3 Tips On How To Get Fit Over 40
I know so many people that want to lose weight and immediately start on the newest fad diet. And we all know, DIETS don’t work!
The first tip above all else is to find a strength training program that works best for you. Find one that you will like and not get bored with. Keep in mind that the lose weight fast programs are intense, and you should be prepared to work hard.
2 Don’t Forget To Stretch
Stretching is a very important key to exercise as we get older. The best time to stretch is after your workout once you muscles are warm. When I was 20 I used to get in a great workout and then head out the door. Now, I make sure I mix in at least 5-10 minutes of stretching when I complete my workout.
And no, “I’ll do it later” because you won’t. Not to mention that your body is warm and it is the perfect time.
Know anyone with lower back pain? Usually that happens because of tight hamstrings. Stretch those suckers out after a workout and you might be making less trips to the chiropractor.
3 Take Your Vitamins!
A few good vitamins that made a world of difference to me after my 2nd 20th birthday were these:
Glucose-mine: This help support joint health! Once you are taking these the only days that you will notice is when you forget to take them. You don’t need the expensive ones, just a good one to help your knees.
Glut amine: This supports muscle soreness. If you have PEMS (post exercise muscle soreness) more often than not, a simple glut-amine supplement will help.
If you are serious on how to get fit over 40, these 3 steps will help ease your pain and keep you from injury. However, don’t stop here, add some sweat equity and your will begin to look and feel great.
When you decide to get fit, it is never too late. Whether you are in your 40’s, 50’s, or 60’s, it CAN be done! In order to get fit and stay injury free remember these words:
Work Smarter, Not Hard and Always Stretch!
Were these 3 Tips on How to get fit over 40 helpful? Please leave your questions or comments below.