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Fitness at home for women over 40 #embrace40

Fitness for women over 40  is a topic of discussion which I notice at my workplace , with my cousins and also on social media . Whatsapp and Facebook are a great source of all the gyan but they become a source of tension too at times . Watching all other posting smart pics or videos of them doing treadmill , may force our minds to go into a comparison mode and we start feeling depressed . Isn’t it ?

I am neither  a fitness expert nor a woman with a perfect fitness level . But I can share some practical  tips for you on ‘Fitness for women over 40’ .

fitness for women over 40

Kick the idea out of your mind that it’s difficult to maintain fitness over 40

Nothing is impossible . Even health experts say that fitness can be achieved at any age . By fitness you want energy , muscular strength , good metabolism and a body in shape . You may not get a slim figure as the girls of 20s but you can definitely be graceful . So first of all kick the stupid fact that it’s difficult to maintain fitness over 40 .

Be determined not to make excuses for fitness routine

You , being the home manager , have endless tasks to do . And if you are working also then it’s double the list . But if you want fitness you have to be determined to adopt a routine , may be of few minutes . Consistency is the key .

Stop procrastinating .

Stop repeating ‘Time hi nahi hai‘

Fitness for women over 40 – Begin at home

Cardio workout

Cardio workout is the thing that pushes your blood fast through veins . It may be brisk walk , skipping , aerobics or zumba .

If you want to go outside home and walk , it’s perfect . Otherwise if you want fitness completely within your home , try skipping . You may find it difficult in the beginning . Start with just 10 jumps . Continue same for 2 days . Third day you increase it to 20 or 30 as body agrees . Within days you will be able to take it up to 100 jumps .

How skipping just 100 a day reduced my size ?

Skipping is the workout which tones your whole body and is the fastest if you want to lose fat around thighs or waist .

If you don’t like skipping as your piece of cake , look out for some youtube videos on aerobics or zumba for beginners . Start slowly with few minutes of this dance cardio . I am sure you will soon fall in love with it .

Benefits of Cardio workout

  • Weightloss
  • Controls blood pressure
  • Better sleep
  • Better immune system
  • Makes you happy
  • You feel energetic
  • No money required , just a data connection for playing youtube

Planks

Planking is an excellent workout for  your entire body . Doing them every day will burn more calories than other traditional abdominal exercises .

Classic elbow plank and side plank  are my  choice, with  focus even more on side plank as i feel worried about that tyre around the waist . I still have to learn about other kind of planks .

fitness at home

That’s ME doing elbow plank

Benefits of  doing Planks

  • Core muscle strengthening
  • More flexibility
  • If you remain consistent , it helps in back strengthening
  • fat loss
  • better posture
  • no money required , just a stopwatch to note the hold time

Yoga

Yoga is  wonderful  choice when it comes to  fitness for women over 40 . It combines stretching and strengthening exercises along with breathing and meditation . It’s a complete body-mind workout .

Start with different kinds of pranayama for few minutes every morning . It will help you stay calm and energetic . Yoga makes an emphasis on mindfulness too . So being mindful may become a part of your life , while doing any kind of work – reading , cooking or eating.

You can choose yoga exercises as per your body needs . Like I choose the ones keeping my lower back pain in mind . They work out so effectively for me.

Benefits of Yoga

  • Flexibility
  • good stretch for  your body
  • Stress reduction
  • brings calmness
  • fat loss
  • no money required , just a mat

Nutritious food

Diet plays  an important role in   fitness for women over 40. Do take care of your diet . Don’t neglect yourself just taking care of all others in the family . Cook some delicious and nutritious  snacks just for   yourself and enjoy your company .

  • Kick refined sugar out of your diet
  • Control your carbohydrates
  • Increase your fibre intake
  • Make nuts an essential part of your diet
  • Walnuts are Fox nuts are the key ingredients in fitness  for women over 40

The Bottom line

Fitness can begin any time . Start at any age wherever  you are, right from the comfort of your home .

When you work for your fitness , The result is great results in physical as well emotional well being .

Please don’t make excuses . No Pain No Gain ! Take out time for yourself . You have to take care of your well-being yourself .

Incorporating any kind of fitness routine  can help enhance your health, increase strength and flexibility and reduce symptoms of stress, depression and anxiety.

 

 

 

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