Entering perimenopause presents new challenges and opportunities in maintaining fitness. It’s crucial to understand these changes and adjust your fitness routine to continue leading a healthy, active lifestyle.
Stay tuned for the launch of the Micropause Studio - our online platform of daily live and on-demand fitness classes designed for women over 40!
Here, we’ll explore how fitness evolves after 40 and provide strategies to stay fit and strong.
Estrogen and Testosterone: Around the age of 40, women begin to experience perimenopause, leading to a gradual decline in estrogen levels. These hormonal changes can impact muscle mass, fat distribution, and energy levels (Lovejoy et al., 2008).
Insulin Sensitivity: There’s also a natural decline in insulin sensitivity, which can affect metabolism and increase the risk of type 2 diabetes (Kelley & Goodpaster, 2001).
Metabolic Slowdown:
Basal Metabolic Rate (BMR): The rate at which your body burns calories at rest decreases with age. This decline in BMR can lead to weight gain if dietary intake and physical activity levels remain unchanged (Hunter et al., 2016).
Muscle and Bone Density:
Sarcopenia: Age-related muscle loss, known as sarcopenia, begins around the age of 40. Without intervention, adults can lose about 3-8% of their muscle mass per decade (Mitchell et al., 2012).
Bone Density: Decreased estrogen levels in women and testosterone in men can lead to reduced bone density, increasing the risk of osteoporosis (Riggs et al., 2002).
Adapting Your Fitness Routine:
Strength Training:
Resistance Training: Incorporating resistance training into your fitness routine is essential for preserving muscle mass and bone density. Aim for at least two strength training sessions per week, focusing on major muscle groups (Westcott, 2012).
Progressive Overload: Gradually increase the weight or resistance to continue challenging your muscles and promoting growth (Schoenfeld et al., 2016).
Cardiovascular Exercise:
Low-Impact Cardio: Opt for low-impact cardiovascular exercises such as walking, cycling, or swimming to reduce stress on the joints while maintaining heart health (Colcombe & Kramer, 2003).
Flexibility and Balance:
Yoga and Pilates: Incorporate flexibility and balance exercises into your routine to maintain mobility and prevent injuries. Yoga and Pilates can improve joint flexibility, balance, and overall body awareness (Luu & Hall, 2016).
Mind-Body Connection:
Mindfulness: Emphasize the mind-body connection through practices like mindfulness and meditation. These practices can reduce stress and enhance mental clarity, contributing to overall well-being (Gothe et al., 2014).
Nutrition and Recovery:
Protein Intake:
Adequate Protein: Ensure adequate protein intake to support muscle repair and growth. Aim for 1.2-1.6 grams of protein per kilogram of body weight per day (Phillips et al., 2016).
Hydration and Sleep:
Stay Hydrated: Proper hydration is crucial for overall health and performance. Drink plenty of water throughout the day, especially before, during, and after workouts.
Quality Sleep: Prioritize sleep to support recovery and hormonal balance. Aim for 7-9 hours of quality sleep per night (Hirshkowitz et al., 2015).
Fitness over 40 requires a balanced approach that includes strength training, cardiovascular exercise, flexibility, and mindfulness.
Stay tuned for the launch of the Micropause Studio - our online platform of daily live and on-demand fitness classes designed for women over 40!
