Exercise When You're in Your 40's

Health Effects of Aging

• As your body ages, your metabolism slows. Your bones and joints start to show wear and tear from decades of use. According to the Centers for Disease Control and Prevention, the onset of osteoarthritis, or OA -- a degenerative joint disease -- begins most often after the age of 40 and impacts the quality of life for 80 percent of its sufferers. In your 40s, you lose bone mass faster than your body makes it. Osteopenia – a precursor to the more serious disease of osteoporosis – could result. Weak bones are susceptible to fractures. Similarly, your muscles also deteriorate with the aging process. Loss of muscle mass impacts strength, balance and coordination.

  Heart disease is another problem you could encounter after turning 40. You’re more likely to have cardiovascular issues if you lead a sedentary lifestyle. Excess pounds gained from inactivity often lead to high cholesterol and obesity. Both conditions place added stress on an aging heart muscle and circulatory system. Research has also linked physical inactivity in middle age to hardening of the arteries, Alzheimer’s disease and some cancers.

Exercise Benefits

• An aging body needs tender loving care. You’ll be amazed at the positive effects that a healthy diet and physical exercise have on your appearance, attitude and health. Exercise reaps plenty of rewards in middle age including a healthier heart; stronger bones, joint and muscles; increased stamina; better balance; reduced emotional stress and greater mobility. Additionally, exercise in your 40s helps control weight, eases arthritis stiffness and pain, counters insomnia, reduces chronic fatigue and improves mental functioning. Ultimately, exercising in your 40s has a positive impact on quality of life and could extend your life expectancy.

Exercise Concerns

• The symptoms that occur when an aging body doesn't get enough exercise – pain, fatigue, weakness and lack of motivation – are deterrents to starting an exercise program. You may find yourself making excuses: “I’m too old,” “I’m too tired,” “I’ll get hurt.” Other concerns that could keep you from exercising in your 40s could include a shortage of free time, the expense of a gym membership and a fear of embarrassment from being out-of shape or lacking athleticism.

Getting Started

• If you’ve been inactive for a long period of time or have a known, chronic health problem, you should talk to your doctor before starting an exercise program. You’ll need to take it easy at first and build your exercise routine slowly. Many middle-aged exercisers begin with slow walking 15 minutes per day, three times weekly, then increase to 30 minutes of brisk walking four to five days a week. Swimming and water aerobics are appropriate if you are overweight, have painful joints or bone loss. The water's buoyancy provides added support. To stimulate your motivation to exercise, look for fun ways to move about and vary your routines. Dancing, yoga, tai chi, golf, tennis, bowling and bike riding are just a few of the many activities you can enjoy while increasing physical activity. Anything you can do to get moving is better than sitting in front of a computer or television.

Staying Motivated

• Scheduling time for exercise will help you stay on track. Exercising with a partner or a group could also be helpful. Set reasonable goals for yourself and keep track of progress toward your objectives. Record the positive benefits you notice from exercise so you can reflect, later on, how far you have come with your exercise program. If you’re sensitive to extreme weather conditions, take your activities indoors on those days. You don’t necessarily have to join a gym – go to the nearest mall and keep walking.