Key tips for being active during your 40s and 50s
Get the most out of life now – and lay the foundations for your future health – with these practical tips for staying active.
Fitting in fitness in your 40s and 50s
Your forties and fifties can be one of the busiest times of your life. Not only are you juggling your career, you may also have kids and older parents who need caring for. Amidst all these competing responsibilities, it’s easy to let physical activity slide. However, it’s crucial to stay active at this time in your life, to protect your current – and future – health. Whether you’re currently exercising but want to ramp things up or you’ve let fitness slide, it’s never too late to get moving, and it doesn’t have to be a chore. Physical activity can be energising, enjoyable, it can serve as ‘me time’ or double up as quality time with family or friends, plus there are plenty of ways to work exercise into your lifestyle.
Why being physically active matters at this age
It keeps weight in check: As we head towards midlife and metabolism slows, we can start to put on weight. Although average weight gain is around 0.5kg to 1kg a year (1), over time this can add up. An active lifestyle is one of the best ways to maintain a healthy weight.
It can ward off chronic diseases and extend your lifespan: Our forties and fifties can mark the onset of chronic disease. Exercise is one of the most powerful measures against this. A recent survey of more than 315,000 participants found that even if you don’t start exercising regularly until your forties, you can still reap major benefits. Adults who were inactive but increased activity between the ages of 40 and 61 had a 35% lower mortality risk, a 43% lower risk of heart-related death and 16% lower risk of cancer-related death than their inactive peers. (2) Exercise also helps maintain healthy blood pressure and cholesterol and reduces the risk of type 2 diabetes.
Maintain healthy bones: Bone density begins to decline after the age of 40, with bone loss accelerating around midlife, increasing the risk of osteoporosis and bone fractures. Bone health is a particular concern for women leading into menopause, when levels of bone-bolstering estrogen start to fall. The good news is that exercise (especially the weight-bearing and moderate to high impact kind), helps maintain bone density as you age.
Keep aches and pains in check: Staying active, flexible and maintaining strong core muscles will help protect against the muscle and joint aches and back pain in particular, that can become more apparent in your forties and fifties.
Stay younger for longer: The general effects of ageing that kick in around midlife – fatiguing faster, feeling stiffer, weight gain, losing muscle mass and weaker bones – can all be kept in check with an active lifestyle. In fact, the new thinking is that many of the health impacts of ageing are due to inactivity and a sedentary lifestyle, rather than getting old as such.
How much physical activity do I need?
The national physical activity guidelines recommend doing 150 to 300 minutes (2.5 to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2.5 hours) of vigorous intensity physical activity, each week. It’s also recommended to do muscle strengthening activities on at least two days each week, and to minimise how much time you spend sitting. (3)
Handy tips for moving more
Find something you enjoy: Enjoying exercise is the secret to maintaining motivation. For some of us, that might mean gym classes or bootcamp, for others solo gym workouts, while some prefer one-on-one training. Or, you might find salsa dancing, Pilates, swimming laps, boxing or a social running club is more your scene. Experiment and find what appeals to you.
Scale back the sitting: For many of us, our forties and fifties is a busy time in our careers, which can mean long hours at the desk. Counteract this with an active commute, walking meetings and phone calls, taking the stairs instead of the lift, grabbing your mid-morning coffee a few blocks walk away from the office, or with a standing desk.
Make family time active: Combine exercise with quality time with your family, through active outings such as walking or cycling together, a game of tennis, cricket or footy, or if you have younger kids, an obstacle course or mini Olympics in the backyard. Or take it in turns with your partner to jog or walk while the other one minds the kids in the park.
Seek out professional guidance: There’s plenty of operators on the fitness scene, but to ensure you’re getting the best possible instruction that’s tailored to your unique needs and goals, it’s best to seek out a Registered Personal Trainer. This is particularly important if you have any pre-existing health conditions or injuries, as a Registered Personal Trainer will be able to develop a safe, progressive training program.
Plan active holidays: Whether it’s a vacation involving hiking, cycling, skiing or water sports like stand-up paddle boarding and snorkelling, having an active getaway is a good incentive to work on your fitness in the lead-up.
Get active today
Find a Registered Personal Trainer, gym, wellness studio or activity in your area at fitnessaustralia.com.au
References:
- Hutfless S, Maruthur NM, Wilson RF, Gudzune KA, Brown R, Lau B, Fawole OA, Chaudhry ZW, Anderson CAM, Segal JB, Strategies to Prevent Weight Gain Among Adults [Internet], Rockville (MD): Agency for Healthcare Research and Quality (US); 2013 Mar. Report No.: 13-EHC029-EF. https://www.ncbi.nlm.nih.gov/pubmed/23638485
- Pedro F. Saint-Maurice, PhD; Diarmuid Coughlan, PhD; Scott P. Kelly, PhD; et al, Association of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality, JAMA Netw Open. 2019;2(3):e190355.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2727269 - Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years)
https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa1864
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