When you hit middle age, it’s so important that you make sure you’re as fit and healthy as you can be. If you’re overweight, then it can have dramatic effects on your health and it’s also harder to lose the weight too.
So, exercising and eating a healthy diet needs to be a priority. Let’s take a look at 5 fitness tips for middle aged women that will help you to keep in shape.
#1 – Exercise Before You Eat
If you exercise before you have anything to eat in the morning, then your body is getting the energy from what it has stored. It’s referred to as ‘fasted cardio‘ and is a great way to remove excess fat from the body. Any kind of cardio is fine, as long as it gets you out of breath.
Running, jogging, cycling, swimming or even a brisk walk first thing in the morning will greatly help you to keep the weight off.
#2 – Strength Training
Along with cardio, it’s recommended to do some sort of strength training too. You can do this at home using weights or kettlebells, or hit the gym a couple of times a week and use the weight training facilities there.
Strength training will keep your bones nice and strong and your muscles too. It’s highly recommended to increase fitness for middle aged women. On top of that, muscle burns calories, so the more you have, the easier it is to stay in shape.
#3 – Eat Your Carbs Later In The Day
Studies have shown that if you eat a high level of carbohydrates in the morning, then the body will store it, rather than use it as energy. But if you have those carbs later in the day, then the body will use them. So try and have protein and fat early in the day and save the carbs until dinner time.
It has also shown to help you to sleep better and not be hungry at night too.
Here’s a diet that’s specifically for middle aged people:
#4 – Be Wary Of Sugar Intake
The old thinking that we need to avoid fat at all cost is long gone. Instead, it’s actually sugar that you need to be aware of. When you consume sugar, it immediately spikes your insulin levels and this makes the body store fat.
So if you reduce the amount of sugar, then the body won’t store as much fat.
#5 – Protein In Every Meal
If your diet consists of mostly protein in each meal, then you won’t go far wrong. Protein doesn’t get turned into fat as much as carbs do. So try and have a large percentage of every meal be protein. There are lots of sources and it doesn’t matter which you choose. Meat, fish, eggs are all good sources you can include in each meal.
That concludes this list of 5 fitness tips for middle aged women. If you pay attention to the foods you are eating and exercise in the morning, then it will greatly reduce the amount of fat that is stored on your body. And that’s only going to be a good thing all round!
About – Over 40 Squad, created by Tony Newton, are a team of passionate writers and editors who specialize in creating information specifically for the over 40’s.