The  way you exercise changes with age. Which is why, when it comes to fitness over 40, I have started incorporating new habits into my exercise routine that in my 20’s, I never chose to do.

The 3 Fitness Habits I NEVER Did in My 20’s, But I Do in My 40’s, I’ll do in my 50’s, 60’s 70’s and beyond are: 

1. Rehab
2. Switch it ups
3. Use free moments to stretch

I also recommend and share EXACTLY how to do this with all of my over 50 clients that go through  my signature program Over Fifty Fit and Fabulous.

If you like these strategies and you want an in depth action plan, click here to join the waitlist for Over Fifty Fit & Fabulous.

1. For Fitness Over 40, 50, 60 and Beyond: Include Rehab Exercises:

I do rehabilitative exercises whether or not I have pain.

With age, we are like vintage cars.  We’re classic, sexy, but we require more upkeep.

Just like a vintage car may need more oil changes, we too need more oil in the joints.

The “oil”  in our joints is called Synovial Fluid. It  lubricates the joints  for proper mobility. It also reduces pain caused by arthritis (both osteoarthritis and rheumatoid arthritis).

When we do rehabilitative exercises, we increase synovial fluid production to lubricate joints and reduce pain.

Rehabilitative exercises also strengthen the surrounding muscles, ligaments and tendons around our joints, This helps strengthen the joint structure, prevents further wear and tear and ensures our joints function optimally.

Whether or not we have joint pain, in order to prevent future injury, future pain and to ensure you move with freedom, it is highly recommended we  incorporate rehabilitative exercises into our fitness over 40 (or over 50) routine. (I know I do).

To maximize your time, you can  incorporate rehab exercises into your regular strength training routine. Here’s a quick 6 minute workout example:

2. For Fitness Over 40, 50, 60 and Beyond: I switch it up ALOT:

  If you do the exact same type of exercise day in and day out, then for your fitness over 40 workout plan, it’s time to switch things up. 

Repetitive stress caused by the exact same movements day in, day out wears down your joints and causes a greater potential for repetitive strain injuries.

Injury may be more prevalent with age as muscle flexibility and hormone shifts take place.

So, doing the same exercise day in and day out has to change.

As an example: I love to run, but I know how hard this high impact exercise is on the joints. ( I feel it).

In order to switch it up, I make sure I’ve added other low impact, yet heart healthy and hormone balancing cardio into my exercise plan.

I used to run everyday. Now, I. run anywhere from 2-4 times a week.

On off run days, I take beautiful hikes in the woods with Lord Darnley (my dog).

I also focus more intensely on strength training which keeps all of the muscles and working optimally to help take the load off my joints and to enhance my quality of life.

Not to mention, I want to maintain my lean muscle because I want to maintain a healthy weight, and lean muscle is metabolically active, it keeps my metabolism high.

In the summer I swap running to swim (I swim laps, or do aquafit), and I ride my bike (both of these are heart pounding, exercises that are easier on the knees.

Just a heads up, if you choose to swap higher impact exercises for lower impact exercises such as swimming or biking, it may be harder to reach your cardio heart rate zone.

I make sure I’m in this zone by investing in a heart rate monitor that tells me how I’m doing. I suggest you think about getting one too.

If you’re not sure what the ideal heart rate zone is for you, check out my blog: Does Weight Training Count as Cardio? Fitness Tips for Women Over 50

I’ll share how to calculate your heart rate zone, AND how to assess if you’re in that zone if you don’t have a heart rate monitor. 

3. For Fitness Over 40, 50, 60 and Beyond: I use free moments to stretch:

I don’t allocate specific exercise time to stretch.

Instead, I use breaks between client and meetings,  I do shorter bouts of cardio to stretch at the end my workout, OR I stretch in between my weight training exercises.

Of course you have to make time to exercise, but first there has to be  time to give. Life is busy (especially over 40 and over 50).  and if we did it all:

• The cardio
• The stretching
• The weight training
• The meal prep
• The job,
• The family
• The social events which is supposed to be good for your health
• The cleaning

At some point time runs out!

It’s NOT realistic to do it all!

This is why I incorporate stretching into my day.

Examples of Stretches Throughout my Day Include:

• If I’m taking a moment to think at my desk, then I place my hands on my head and lift my chest to the sky to  stretch.
• When  watching tv at night, I lie on the floor and stretch my back.

And here’s one I shouldn’t tell you: When I’m in a zoom meeting, I’m secretly stretching off camera.

Just like the rehab exercises, in order to maximize time on a my very busy schedule, I find new ways to fit it into my day.

The Final Takeaway!

Whether it’s fitness over 40, over 50 over 60,70 or beyond, it is so important to change the way we workout to make sure we live our best, healthiest and most vibrant quality of life.

These new habits (such as adding rehab, switching it up and stretch during free moments) can help ensure we remain fit, and pain-free for years to come!

Remember, you don’t need to add more time, or energy to your current exercise routine.

The quality of your workout matters most! You can incorporate these new habits into your already existing healthy lifestyle! 

The post Fitness Over 40: 3 Fitness Habits I NEVER Did in My 20’s, But I Do in My 40’s, I’ll do in my 50’s, 60’s 70’s and beyond! appeared first on Alicia Jones Healthy Living.