FIT AFTER 40

As we age, we cannot turn back time or reverse the effects of time on our bodies. There is no magical potion to make us instantly look younger by 10 years. However, adopting healthy lifestyle choices, such as establishing a workout routine, can promote good health, enhance physical fitness, and potentially extend our lives.

If you are a dedicated gym-goer and fitness enthusiast, you may have developed certain habits over the years to achieve your goals. Whether you aim to lose weight, tone specific areas of your body, build muscle, or maintain your physical fitness, it is important to be aware of habits that can undermine the progress you have worked hard to achieve and pose risks to your body.

To shed light on this topic, we consulted RJ Williams, PT, DPT, and Franchise Regional Consultant for FYZICAL Therapy & Balance Centers, who highlights five fitness habits that can be detrimental to your body after the age of 40.

Neglecting to establish a "maintenance program":

According to Williams, just like a car needs regular servicing to keep it running smoothly, our bodies require routine maintenance to avoid breakdowns. While a monthly massage membership may not be feasible for everyone, there are beneficial practices you can incorporate at home to show your body the care it deserves. Williams suggests starting with mobility and soft tissue work. You can use a tennis ball to apply pressure on tight spots in your muscles, such as the area around the shoulder blades, or engage in activities like yoga that improve mobility and flexibility.

Inadequate protein intake:

Maintaining a healthy diet and sticking to a solid fitness regimen go hand in hand, and one crucial aspect is consuming sufficient protein daily. Unlike fats and carbohydrates, protein's primary role is to build and repair muscle tissue. Increasing your protein intake can aid weight loss, preserve lean body mass, and enhance strength. Williams recommends consuming one gram of protein for every pound of body weight, spread out throughout the day in three to five servings.

Poor hydration:

Hydrating properly is another essential aspect often overlooked. While sugary and artificial beverages may seem appealing, they can disrupt the body's balance and hinder optimal performance. Williams advises being cautious of such drinks and relying on water instead. Meeting your body's hydration needs can support a productive workout, reduce appetite, and maintain the health of connective tissues. When following a clean diet, you may need to replenish electrolytes like sodium, potassium, and magnesium, which can be achieved through simple additives without excessive sugar or artificial sweeteners.

Skipping warm-ups before workouts:

In a busy schedule, it's tempting to skip warm-up exercises to save time. However, neglecting warm-ups increases the risk of short and long-term wear and tear on your body. Warm-ups prepare your body for exercise by increasing heart and breathing rates, delivering fresh blood and oxygen to muscles, and making them more pliable. Williams recommends a dynamic warm-up lasting around 10 minutes that gradually intensifies and mimics the movements you'll perform during your workout.

Overdoing it after a period of inactivity:

Returning to intense workouts after a break or prolonged inactivity can be challenging. It's important to recognize that your ability to perform activities at the same level as before may be diminished. Williams advises being cautious about pushing yourself too hard after a period of inactivity, as it can lead to injuries or severe muscle soreness (DOMS). Consistency is key, and gradually increasing intensity over time from a solid foundation will yield better results and reduce the risk of injury.

By being mindful of these habits and making adjustments as needed, you can protect your body, improve your fitness journey, and continue to enjoy the benefits of a healthy and active lifestyle as you age.