Why You Start Gaining Weight After 40, And How To Use Exercise To Combat Nature

Staying in shape can be hard at any age. When you are over 40, it can be a real challenge. But with the right knowledge, motivation and effort, you can reclaim your fitness level or become fit for the first time.

The Challenges of Being Fit After 40

In your 20s and 30s, it may have been relatively easy to stay in shape and not gain weight. Your metabolism is often higher in your early adult years, which means you can take in more calories and not gain weight.

Although everyone wants to be fit as they approach their 40s, it is not always easy. For instance, some people may have been fit in their early adult years and slowly gotten out of shape. It is often not one factor that causes people in middle age to become unfit, but rather a combination of several things. Consider some of the following reasons why people over the age of 40 may see a decline in their fitness level.

Decreased Metabolism: After about age 30, your metabolism gradually decreases. A lot of factors determine how fast you burn calories, such as your muscle mass, age, genetics, exercise level and height. But all things being equal, by your 40s, you probably have a slower metabolism than you did in your 30s.  

Hormone Fluctuations: Women are especially prone to hormone fluctuations in their 40s, which can contribute to weight gain and a decreased fitness level. Men also may develop hormonal problems, which affect metabolism and weight.

Muscle Loss: According to the National Institute of Health, after age 30, there is a gradual decrease in muscles mass.

Sedentary Lifestyle: Your 40s is often a busy time in life. Between work and family responsibilities, there may not be much time left over for exercise. Pretty soon, your workouts become fewer, and the pounds start to add up. 

Stress: Stress and lack of sleep can increase cortisol levels in the body, which can increase body fat.

Why Fitness Matters In Middle Age

Although you may be busy with other responsibilities, fitness in your 40s should be a priority.

For example, regular exercise can reduce the midlife weight gain that commonly occurs in men and women. According to Harvard Medical Center, most adults in midlife gain about three pounds a year. Although three pounds may not seem like a lot, over time it adds up. Carrying excess weight can also increase your chances of developing high cholesterol and type 2 diabetes. Exercise paired with a healthy diet can prevent middle age spread and health problems associated with weight gain.

But exercise does more than curb weight gain, it can also strengthen bones and prevent fractures as you age. Bone density decreases with age, which means bones break easier. Adding weight bearing exercise to your fitness routine can help decrease your chances of developing brittle and weak bones as you age.

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Common medical conditions, which can develop in middle age, such as arthritis, can also be improved by certain types of exercise. Exercise may also help decrease symptoms of other conditions including back pain, heart disease and chronic stress.

Developing A Fitness Routine When You're Over 40

Whether you are new to fitness or have been exercising for years, your fitness program should consist of different elements. If you are over 40, it is important to incorporate stretching, strength training and cardio exercises into your routine.

Exercise Factors To Consider After Age 40

In addition to implementing the right components, there are several other factors to consider in order to stick with your fitness program. Consider the following:

Start slowly: Your mind may think you are still 25, but your body has other ideas. Start an exercise program slowly and work your way up to more intense training if you want.

Get the OK from your doctor: It is a good idea to have a physical if you have not exercised for years. Rule out any medical problems, which would prevent you from working out.

Find something you enjoy: If you don’t enjoy a particular activity, you may have a hard time sticking with an exercise program. It may take some trial and error to find what you like, but enjoying your workouts will help you stay in it for the long haul.

Make it a priority: Life can get busy, but exercise should not take a back seat. Schedule your workouts as you would any other important appointment.

Keep it brief: You do not have to spend an hour or two exercising to get into shape. Shorter workouts at a higher intensity may be a great fit for your scheduled.

Safety comes first: Exercise injuries are more common in middle age adults than in young people. If you don’t know how to do an exercise, ask a trainer. Always use proper form and listen to your body. A little post workout soreness is normal, but sharp pain during a workout is a sign to stop what you are doing.

Muscle Matters

Women especially may shy away from weight training, thinking they will bulk up. But that’s not the case. In fact, to combat the loss of muscle mass, which occurs as you age, weight lifting should be part of a fitness program for both men and women over age 40.

If you have never lifted weights before, start slowly and get professional instruction to avoid injury. Even if you did strength training in the past, you might have to make a few changes when you hit middle age. For example, you may need to warm-up a little longer than you did in your 20s and 30s.

Also, low rep training may not be your best bet. Lifting heavy weights for low reps may help build strength, but it can be hard on your body. Instead, consider lowering your weights and performing more repetitions.

You may also need a little more rest time between workouts. For example, if you do a total body workouts with weights, allow your muscles a day or two of rest to recover. Although you may not want to lift weights on back to back days, you can still stay active by doing some type of cardiovascular exercise. Lastly, you need to pay close attention to your body. Be careful to avoid joint or back injuries.

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Exercise in your 40s and beyond does not have to be a chore. While it may not be the fountain of youth, a fitness routine in your 40s can help you look and feel better.