From increased bone density to better muscle mass and heart health, there is no doubt that exercising is an important part of staying healthy for women who are 40 and beyond. Cath Julius, our in-house physiotherapist, gives a few simple tips of how you can make exercise work for you as you age.
Acknowledge your current fitness level
For many women, the 40s marks a transition from being a primary caregiver to re-prioritising yourself. But if you've been less active during the last five or 15 years, it's important to acknowledge that your body needs time to recondition and strengthen.
Expecting to jump straight back into your old routine from 10 years ago is setting yourself up for frustration and possible injury.
Find movement you love
The number one key to fitting exercise into your life is to find something you enjoy doing. Don’t be fooled by fitness programmes and routines claiming to be “the best exercise for women over 40”.
The only movement that's "the best" is the one you keep doing. And for most people, the secret to keeping up exercise is to choose one you enjoy.
Take the time to explore different options. What you loved when you were 20 is often different to the movement your body enjoys at 40. You might now enjoy group fitness like Zumba or a walking club; you might prefer to challenge yourself with a sport like squash or padel; or you might want to move on your own schedule, in your own home with yoga or Pilates.
Accept hormonal changes affecting your fitness
From the age of 40, the female body experiences a number of hormonal changes and the effect of these goes well beyond hot flushes. Many women are unaware that hormones also have an impact on soft tissues such as tendons and ligaments and even your pelvic floor.
This means that you might start to experience new symptoms you've not felt before, ranging from hip pain to leakage.
But you don't have to surrender and accept these symptoms just because they're hormonal. If you're struggling, we encourage you to find a health professional who understands women’s health and exercise and let them guide you back to a movement routine that works for you.
Make exercise easy
To commit to a new routine, make it easy for yourself. If you're short on time or easily put off by commuting to a gym or studio, don't set yourself up to fail by choosing a gym class on the other side of town. If it conveniently fits into your existing routine, you're more likely to regularly participate.
We offer an on-demand, at-home Pilates studio, giving you the ability to join into a virtual class of your choice whenever, wherever!
