Whether your primary motivator is an attractive physique or just a healthier lifestyle in general, there is no wrong reason to strive for improved fitness at any age. In fact, while many middle-aged and older adults make the mistake of assuming that exercise is exclusively for those under 40, the truth is that consistent physical activity is much more important the older we get.
For example, according to research published in the scientific journal Neurology10 minutes of exercise a day in the Middle Ages protects the brain from cognitive decline. “Our study suggests that getting at least an hour and 15 minutes of physical activity with moderate to vigorous intensity per week or more in the middle of life can be important throughout your life to promote brain health and preserve actual structure. in your brain, “says study author Professor Priya Palta, Ph.D., of Columbia University.
If there is not enough motivation to start making your slim body goals a reality, consider this study published in the scientific journal Brain, behavior and immunity: Iowa State University researchers actually discovered that excess belly fat seems to actively counteract older adults’ ability to think fast and respond to situations on the go. That’s right, in addition to a big confidence boost, building a slimmer physique can also benefit your brain health.
Of course, like so much else in life, it’s often easier said than done to achieve the sleek, toned look you’ve always wanted. A recent survey among middle-aged American men even showed that as many as one in three would be willing to give up watching the NFL altogether if it led to a smaller waistline!
Fortunately, there are a few secret tricks that can help you get a slim body after 40. Read on to learn more, and then do not miss these workout tricks for a slimmer body after 40, according to experts.
No fitness routine is complete without at least a few dumbbells in play, and that does not change after your 40th birthday. For example, this study is published in Obesity finds that combining a stable weight lifting regimen with a clean diet is a superior fitness option than going with cardio exercises alone. Why? Aerobics can end up burning essential lean muscle, while resistance exercises like lifting weights or push-ups help maintain and support the same lean muscle while promoting the loss of excess fat.
While you are running, focus on achieving more repetitions per. set. According to James Jackson, PT, of Critical Body, a lifting routine that emphasizes high reps with low weights as opposed to a few reps with heavy weights is easier for the central nervous system and promotes a shorter recovery time – meaning you can come back in the gym more often.
“If you want to shape a slim physique, make sure you do lots of high-repetition workouts,” Jackson says. “Doing more repetitions per set increases your calorie intake and boosts your metabolism – both of which help you lose body fat faster. This underrated training style also causes a state of hypoxia in the muscle, which can make your physique visible. slimmer and more out. vascular by increasing the lactate concentration in the working muscles. “
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Some people go swimming as a form of exercise like a fish to water, while others may prefer to stay on dry land. Even if you fall into the latter category, you should at least consider adding an occasional swim to your workout routine after the age of 40.
According to Healthline, swimming is a full body workout that helps burn calories, strengthen muscles and improve balance. In other words, it’s the perfect exercise to build a slim, skinny physique. Even better, although swimming is certainly a good idea at any age, it can be particularly attractive to middle-aged people because it is a safer option for those with pre-existing injuries, disabilities or arthritis. Walking or running around to exercise can put a lot of pressure on our joints and bones as we move around, but sliding through the water with a back stroke is much easier for the aging body.
A research project published in Journal of Rheumatology even reports that swimming helped alleviate the severity of symptoms among a group of middle-aged and older adults diagnosed with osteoporosis.
“Water training is an effective way to get a good workout,” comments Allen Conrad, BS, DC, CSCS of the Montgomery County Chiropractic Center in Pennsylvania. “The water will reduce wear and tear on your body, but also provide additional resistance to keep your muscles going effectively.”
Related: This indoor activity can be just as effective as jogging
Positions like a downward facing dog or bakasana may sound scary, but with a little bit of dedication, yoga can make all the difference when it comes to shaping a slim look. A comprehensive report published in International Journal of Behavioral Nutrition and Physical Activity reports that older adults who regularly practice yoga are in better general shape and enjoy superior balance, flexibility and leg strength.
Another study published in Obesity tracked a group of obese or overweight adults as they tried two different types of yoga for six months. Across the board, whether they practiced hatha yoga or vinyasa yoga, participants lost significant pounds and improved cardiorespiratory health. So you certainly do not need six-pack abs to be successful with a new yoga routine. Even better, yoga has been shown to promote healthier lifestyle choices everywhere.
Related: How yoga can help you lose weight, according to science
Do not beat yourself up just because you do not sweat with an intense, energetic workout every single day. Simple, daily activities like going for a walk are a great way to supplement more intense workouts and help build a slim body.
Research published in Preventive medicine reports that just a handful of 30-minute or longer walks a few times a week can both reduce body fat and improve overall fitness. Similarly, another study was published in The European Review of Aging and Physical Activity discover that walking can go a long way toward building and then maintaining muscle size and strength among older adults.
“People think they have to start going to the gym and working out hard to get better,” explains Dr. Elin Ekblom-Bak, from the Swedish Sports and Health School in Stockholm. “But it does not have to be that complicated. For most people, it is enough to be more active in everyday life – to take the stairs, get out of the subway early at a station, cycle to work – for the benefit of health, as the levels are so “The more you do, the better.”
Dr. Ekblom-Bak authored another piece of research that concluded that the gym is unnecessary when it comes to improving overall cardiorespiratory fitness. Instead, just move on.
For more health and fitness advice, check out 3 Big Secrets to Living to 99, according to Betty White.