Step 1
Speak with your doctor about your plan to become fit. Discuss any age-specific concerns you may have. Schedule a full checkup to rule out any preexisting conditions that might limit your activities.
Step 2
Write your fitness goals down to use as a guide. Your goal may be to lose weight, or it may be to firm up some flab. Whatever your goals, having a plan in place can keep you on track. Set your goals in small increments so that you can reach each one sooner. Seeing that you are meeting your goals encourages you to stick with your plan.
Step 3
Take a daily multivitamin specifically formulated for people within your age group to ensure your body is receiving the necessary nutrients and minerals.
Step 4
Eat a balanced diet full of fresh fruit, vegetables, lean proteins and healthy fats. Tweak your daily caloric intake to match the goals you are aiming for. If you are trying to lose weight, reduce your calories within the healthiest range for your age, height and weight. If you are trying to build muscle, you need to up your caloric intake to support this. Proper nutrition is necessary for fueling your body to carry out daily activities such as working out.
Don’t skip meals. Skipping meals may lead to binge eating, which can thwart your fitness efforts. Cut out refined carbohydrates and sugary foods. Proper diet is one of the most crucial factors when trying to get fit. Eating unhealthily and trying to make up for it with exercise stunts your progress.
Step 5
Incorporate strength training not only to shape your muscles, but as a way to strengthen your bones. As you get older, your bone strength deteriorates. Regular strength training helps you preserve bone mass, preventing bone fractures and other injuries you become susceptible to as you grow older.
Step 6
Add walking, jogging or running to your fitness routine. These cardiovascular activities not only burn calories and help burn off extra fat but also strengthen your heart.
Step 7
Join a weight-loss support group of others who have similar fitness goals. Participation in a support group gives you someone to stay accountable to and share your positive and negative experiences with. Check community center or church bulletin boards to find a weight-loss support group for 40-somethings, or join a weight-loss support group online. Online weight-loss communities offer tips, advice and information, as well as message forums to share discussions with others who want to get fit.
Step 8
Take up yoga. Yoga not only adds variety to your fitness regimen but can alleviate daily stresses and give you a calmer state of mind.
Step 9
Subscribe to fitness or health magazines that target people within the 40-something age group. Seeing others within your age bracket who are living a fit lifestyle and defying age can encourage you to stick with your goals.
Original Source : http://www.livestrong.com/article/423089-how-to-get-fit-in-your-40s/
