Training doesn't stop at any age, it just needs some adjustments. These are eight points of care for women after 40. Exercise is one piece of the longevity puzzle. However, it happens and perhaps quite often that good intentions are not enough and the harm from mistakes in the fitness routine outweighs the benefits.
These are mistakes that not only cost you physical damage, but also reduce the benefits of the exercise," explains Himalayan Siddhaa Akshar, internationally renowned yoga teacher and president of the World Yoga Organization.
1. Super intense training without rest
Exercising the body without the necessary time for rest and recovery is a common mistake. This stress can lead to injuries, chronic fatigue and decreased immune system function. Be sure to provide the necessary time for the body to regroup its forces.
2. No strength training
Muscle mass decreases over the years and with it strength, resulting in an increased risk of injury. By focusing only on endurance exercises without worrying about strength (resistance) training, you deprive your body of the ability to maintain muscle mass, improve bone density and overall joint health.
3. Don't care about flexibility and mobility
As we age, muscles and joints become increasingly stiff. Neglecting flexibility and mobility exercises can lead to decreased range of motion, stiffness, and an increased likelihood of muscle imbalance. You can avoid this by incorporating yoga, pilates or frequent stretching into your routine for better joint flexibility and mobility, as well as a lower risk of injury from tight muscles.
4. Overcoming heat
Without a proper warm-up, the risk of injuries such as sprains increases. Therefore, post-exercise relaxation (cooling down) is needed to avoid muscle soreness and stiffness. Take a few minutes to warm up and cool down to prepare your body and aid in recovery.
5. Intense exercises without proper "form".
Engaging in high-intensity exercise such as running or jumping without proper form can put too much strain on the joints and result in injuries such as sprains. Proper technique, appropriate footwear and a gradual increase in exercise intensity are vital to avoid straining the body.
6. Mistakes in nutrition
Nutrition is key to maintaining a healthy body, regardless of age. However, after 40, the slowdown in metabolism becomes more intense, so it requires more attention in food choices.
Avoid crash diets (crash diets) and overconsumption of processed foods, refined sugars, and saturated fats, as they increase body weight, maintain chronic inflammation, and exacerbate chronic disease. Opt for a nutrient-dense diet of fruits, vegetables, lean protein and healthy fats. Take care of proper hydration and consider a nutritionist to tailor your diet to your special needs
7. No aerobic exercise
Cardio is vital for maintaining good heart and lung health, managing weight and reducing the risk of chronic diseases such as heart disease, diabetes and hypertension. Exercise such as walking, running, swimming or cycling in your fitness program can have significant benefits for overall health
8. Indifference to the signals sent by the body
It's a bitter realization that the body grows and stops meeting the expectations you have for your fitness. The solution, however, lies neither in ignoring the warning signs nor in highlighting them. As the expert says: It's important to listen to your body and adjust your exercise intensity and routine accordingly. If you think something is wrong or is causing you discomfort, consult a health professional to avoid further injury.
