Fitness routines only work when your body is comfortable enough with them and isn’t overwhelmed. You need to learn how your body responds to certain workouts and dietary restrictions and tailor the process accordingly. Many people, even after the age of 40, are unable to understand this.
If you have just turned 40 and are looking for a movement and fitness class program to stay fit or maintain weight, now is the time to get started. We can get away with being lazy and limited movement in our 20s or perhaps 30s, but after hitting 40, our bodies don’t have the tolerance for being treated poorly. We must incorporate exercise and a healthy diet into our daily lives to stay healthy and happy in the long run.
Depending on your goal, things must be done a certain way after 40. Muscle building takes more time, and if things aren’t done right, it can lead to injuries. However, this is no excuse to give up or let yourself go. You can get to know your body and work hard to stay fit. Trust us, your body, after retirement, will thank you.
Before we get to exercises and workouts, here are a few valuable tips you can benefit from:
Never Skip Warm-Up
When we’re young, and in our 20s, our muscles are much more flexible and less prone to injuries. Therefore, even if you skipped warm-ups when you were young, you may not suffer any injury. As one ages, muscles become less flexible and require proper warm-up before extensive exercises.
Hence, ensure you never skip the warm-up process before starting your workout!
No Excuses
We understand that there are tons of responsibilities in your 40s. Your career, family, kids, spouse, community, and social circle are a great excuse to skip a workout. But you have to take out a few hours for yourself. Make it happen, no matter how busy you are.
You don’t necessarily have to hit the gym. Go for a walk or ride a bicycle to work. Having a gym buddy can be a good source of motivation.
Flexibility and Workout Shift
Another tip you should follow is to focus more on flexibility and endurance and less on building muscles. If you have strong muscles and resilient joints, your chances of getting injured will decrease.
Moreover, switch your workout, so you don’t get bored and experience exercises with a wide range of motions.
Exercises
Running and Jogging
Running and jogging is a simple yet very effective exercise you can incorporate into your life. Staying consistent will give you positive results and keep you healthy. Running is an excellent cardio exercise that keeps the heart healthy, increases bone density, and improves muscle strength.
If you don’t have the time to go to the gym or do difficult exercises, running and jogging is the best way to stay healthy and build stamina.
Swimming
Swimming may be a fun alternative if you don’t enjoy cardio exercises. Many fitness centers in NYC have swimming pool facilities that you can avail.
Similar to jogging, swimming tones muscles and burns a lot of calories. Depending on the swimming style you practice, it can also help build endurance and keep the heart healthy. Water resistance burns many calories; hence, swimming is a good exercise to lose weight too.
Cycling Exercise
Another exercise you can enjoy in your 40s is cycling. Whether you choose to cycle to and from work or cycle for leisure, it will benefit your health. You could also join a cycling club.
Cycling targets lower body muscles and burns fat in the abdominals. It engages your core, quads, and thighs. It’s a form of cardio exercise that burns calories and builds strength.
Leg Extension Exercise
If you’re considering an exercise requiring equipment like weight machines, the leg extension is an effective exercise you can incorporate into your fitness program. This exercise is perfect for you if you want to improve your leg strength. Not only that, but you will also tone your ab muscles and glutes.
Depending on your goals, you can take on more or less weight. The leg extension is a beneficial yet safe exercise for someone over 40.
Pushups
Another great exercise you can add to your physical training is the pushup. The pushup is the perfect workout that engages your entire body muscles, including forearms, legs, and core. The best part is that it doesn’t require any equipment.
Pushups can be intense; therefore, we’d suggest doing a proper warm-up before this exercise. It’s ideal for weight loss as well as weight maintenance.
Yoga
If cardio or weight training exercises are too overwhelming, consider yoga. Yoga offers all that cardio exercises offer and more. Yoga is beneficial for physical as well as mental health.
Whether you want to increase muscle flexibility, build endurance, or reduce hip tightness, yoga can help you. There is a wide range of yoga poses you can try out as a beginner.
Recommended Read: Are You a Beginner Yogi? Here are 4 Yoga Poses You Must Try!
Incline Workout
Incline machine workout is for stamina building and endurance. Climbing an incline machine is easier and more dynamic than running on the treadmill. Incline machine exercise engages core muscles and keeps the heart healthy.
Aerobics or Dance
If you struggle with weight machine workouts or traditional cardio, basic aerobics or dance class may be what you’re looking for. It’s a fun way to exercise; no equipment is needed.
You can choose to work out at home or enroll in a dance class in NYC. It will help you stay motivated, and you may even find workout buddies.
If you’re looking for affordable fitness classes in NYC, FitEngine is the place to be. FitEngine experts provide reviews for yoga classes, best dance workouts, Pilates classes in NYC, and mobility workouts. Our blog section has guides and relevant information to help you achieve your fitness goals.
You can also book a workout class at our studio, Lifespan Pilates, in New York. Contact us for more information and details!
