Choose Intervals Over Aerobics
You're never the wrong age to start taking care of your body. But even those who've prioritized health and fitness need to make sure they adapt as they age. Summer is a great time to start the shift in how you care for your body. Sure, any kind of exercise is better than nothing. But if you're looking to reduce middle-age spread, jogging and other aerobic exercises might not cut it. Running, experts say, is the least efficient way to burn calories and fat. On the other hand, HIIT (high-intensity interval training, such as CrossFit or other HIIT routines) continues to burn calories post-workout.
2/21
Take Rest Days
It may seem counterproductive, but you shouldn't work out every day. Rest days are just as important to fitness as workout days. This is because you need to allow muscles and tendons to recover from use on your workout days. Beginners should rest every third day. If not, you put yourself at risk for pain, injury, sleeplessness, and a suppressed immune system.
3/21
Exfoliate From Head to Toe
Anti-aging's secret weapon is regular (but not too frequent!) exfoliation from head to foot. Sloughing off dead skin cells and the buildup of sunscreen, lotions, and other stuff you put on your body in the summer leaves it clean, clear, and more receptive to moisturizers and serums. Find a gentle, nontoxic scrub that works for you.
4/21
Stay Hydrated
Don't skimp on one of the most important health and beauty aids you can use: water. As we age, our ability to hold water and stay hydrated decreases. Make sure you're replenishing what's lost in the summer heat. You don't have to drink eight glasses of water a day, but you do have to drink lots of water, whatever that means for your body.
5/21
Get Your Checkups
Summer is a time for fun. It's also when a lot of people go on vacations. Take advantage of the slower times and your empty office, and make all of your checkup appointments for the year now. Don't skip on blood work, teeth cleaning, or hearing and vision tests. Have your moles checked, and ask the tough questions about bone density, family history of cancer, and hair loss. Also, suck it up and get that mammogram.
6/21
Eat More Greens and Fiber
As we age, we're more at risk for certain illnesses and conditions, many of which are the outcomes of our high-sugar, low-fiber ways of eating. Reverse that this summer when superfoods like kale, spinach, and other tasty greens are at their peak. Mix them into lettuce salads, sauté them in garlic and oil or butter, or mix them into smoothies or cooked dishes. Greens are rich in not only antioxidants but also iron and other vitamins that keep you looking young and aid in optimal health.
7/21
Get More Sleep
Long summer days are a great time for hanging out late with friends — even on work nights. But resist the temptation to let yourself fall into a sleep deficit. Find ways to get at least eight hours of sleep most nights. And make up for shortfalls with naps and sleeping in on weekends. Sleep is when our aging brains have a chance to reorganize and rebuild. Don't deprive yourself.
8/21
Strengthen Your Core
Aging reduces strength in our core region, but we can mitigate loss of tone and muscle by staying (or returning to being) strong in our abs, back, and chest. Planks are a great overall core strengthener, as long as you're doing them correctly. Your arms will benefit as well.
9/21
Start a Routine
If you want to prioritize taking care of your body this summer, or make changes to how and whether you work out now that you're 40 or older, consider establishing a routine. Pencil in your workout (and rest!) days, decide how you'd like to work out (or for how long), and write it down. Don't forget to include how you'll reward yourself for self-care: extra time with Netflix, an early day from work, or whatever else keeps you motivated.
10/21
Manage Stress
Some researchers say 40 is when stress begins to lift. Others say that's when it doubles down and becomes particularly difficult. Whatever stress is doing to your life, find ways to manage it. Meditation is everywhere and for good reason. One study found that, if done regularly and for a sustained amount of time, meditation can actually rebuild the gray matter of the brain and make it indistinguishable from a 25-year-old's!
11/21
Try Something New
If you're still doing the same workout you've always done (elliptical, running 5Ks, yoga) and you're not seeing the results you want after 40, consider changing up your workout routine by trying something new. Find a HIIT workout, get a personal trainer, or try out a new sport you've always been interested in but never made time for. Your body wants to work new muscles. Your brain wants you to learn new things. You might also find a new motivation.
12/21
Move Your Body Often
Sitting is one of the least healthy things we do for our bodies these days, mainly because we're stuck using less energy (at desks or bingeing TV shows) for hours and hours on end. After decades of these habits, it adds up to diminishing health. Instead, set a timer that reminds you to get up and move every hour. Walk out the door and get fresh air, or even head to the office kitchen for another coffee. Put down your beach read and walk to the water's edge. You can get back to your book and towel after moving around a little.
13/21
Aim for 10,000 Steps Every Day
After 40, your muscles start to atrophy if you're not using them enough. This summer, make it a habit to get out and walk as much as you can. Set a goal of 10,000 steps every day. Park far away from the entrance of Target. Walk or bike as many places as you can to do errands. Take advantage of the late-setting sun and go on after-dinner strolls. Wear a fitness tracker to keep count, or map out a certain mileage to hit every day.
14/21
Quit Smoking
It's never a bad time to quit smoking, so make it your plan this summer. Even after 40, you'll see benefits to quitting. You'll lower your risk for lung and other cancers, emphysema, and other chronic lung conditions. You'll also be doing your skin and teeth a favor, while being less of a nuisance to those around you. Summer is a great time to quit since you'll be busy doing fun things — not cooped up indoors and bored.
15/21
Wear Sunscreen
If you're not yet devoted to sunscreen, at 40 you need to be. Protecting skin from the sun's harmful UVA and UVB rays is not only a matter of health — these rays are what cause deadly melanoma — but also a matter of slowing your skin's aging process. Sun damage can do a number on our skin's texture and elasticity, and sunscreen prevents that. You can also reduce the intensity of age spots on your hands, arms, and legs.
16/21
Lift Weights
Whether you work out in a gym or not, once you hit 40 you should find ways to lift weights. It not only keeps you toned and moving toward your fitness goals, it also builds bone density and overall strength. If you're completely new to lifting weights, find a personal trainer or ask the folks who work at your gym. Establishing a weight-lifting routine brings pretty quick results, so break out those sundresses and bathing suits if you haven't already. But the long-term benefits of incorporating weights into your life go beyond superficial appearances.
17/21
Eat More Protein
In addition to lifting weights after 40, make sure you're increasing your protein intake to help build muscle, even beyond the usual recommended amounts. Recent studies have found that eating 1.6 grams of protein per kilogram of body weight each day was best. For reference, a chicken breast has around 45 grams of protein. Certain greens, dairy products like cheese and yogurt, and grains like amaranth and quinoa are also high in protein. In a pinch, protein bars and shakes deliver high amounts of protein in concentrated servings.
18/21
Cut Out Carbs
Many people swear by low-carb diets not only for weight loss but also to gain more energy. The research is mixed on the effects of low-carb dieting, with some saying it's only a temporary solution. But if you're trying to drop a few pounds mid-summer, you might give it a try.
19/21
Cut Back on Drinking
Cutting back on drinking in the summer, and after 40 in general, can have health benefits that you probably hadn't anticipated. For one, the calories in alcohol might be adding to weight that you don't want. There are also certain effects that, when going overboard, cause depression and other mental health side effects. Enjoying an alcoholic beverage is nice. Even a glass of wine per day. But too much, too often at 40 or older has serious downsides to health.
20/21
Love Yourself
One of the best things you can do for your post-40 body, especially in the summer, is to love it. Enjoy the skin you're in, put it first on your list of things to take care of, and enjoy every moment. Don't pay attention to what the "experts" say about what 40-year-old bodies should and shouldn't wear. Do whatever feels great to you.
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