Fitness After 40
Two months before turning 40, I competed in the Ironman World Championships in Hawaii. If someone had suggested to me 7 years earlier I would be on the start line of such a prestigious race I would not have believed them. I couldn’t swim a length of a pool let alone a 4km open water swim. No matter what goals you have proper preparation, consistency and self-belief can go a long way in achieving them.
I feel young and I attribute this to my healthy lifestyle and general fitness. Exercise has many health benefits but what really draws me in is the energy I get from keeping fit. Yes, exercise can be tiring but it promotes better sleep, improves your mood, increases your metabolism and develops a healthy appetite. When I am feeling fit, my body automatically wants healthy nutritious food. It’s a positive cycle that once you experience it you will want to continue it.
It’s clear that keeping fit mid-life more than doubles the chances of a healthy retirement. Small choices can help in developing a more active lifestyle. Walking is the easiest form of exercise to incorporate into your day. Walking more and faster will increase fitness. Make it a habit almost like brushing your teeth or washing up after a meal. For competitive individuals. there are numerous fitness apps available now that can track your progress/count your steps, thereby motivating you to improve and in which you can set yourself daily goals.
Whether you are a runner or a walker, the Park Runs, free 5km run at 09.30am on Saturday in most parks around the country, are a fantastic opportunity to get out and challenge yourself. Low volume aerobic exercise such as running can help increase bone density, which is particularly helpful for women as we age. Strength training is also beneficial in maintaining muscle mass and bone density and will pay off if you experience any falls or trauma. The stronger your bones and muscles are the less likely they are to be injured.
As a Physiotherapist, I regularly encourage people to become more active and often I am told that time is an issue. There is always time for exercise whether it means getting up a little earlier or building some exercise into your lunch break. Choose an activity that is enjoyable, convenient to get to and you can commit to regularly. Exercising with friends is also a great way of catching up. Once developed as a habit, it won’t even occur to you that you are having to make time for fitness.
If you are starting into a new fitness regime, please ease yourself in gradually. You may notice some DOMS (Delayed Onset Muscle Soreness) following exercise. This is normal and usually eases over 1-3 days. Continue to keep your joints mobile and do gentle stretches.
It’s never too late to become active and the health benefits are significant with leading a healthy lifestyle. If you’re starting a new exercise plan and looking for guidance on how to best fuel your body, why not have a chat with one of our own registered nutritionists.
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Emma is the Director of Nutrition and co-founder of GourmetFuel®. She has developed an entire range of health meals and meal plans to compliment healthy living and fuel performance. Emma Buckley B.Sc RNutr, is a Registered Nutritionist with the UKVRN through the Association for Nutrition, from Dublin, Ireland. A UCD graduate with a Bachelor of Science degree in Chemistry and Biochemistry a Graduate Certificate in Food, Nutrition and Health and a Higher Diploma in Diet and Nutrition. In almost two decades as a nutritionist she has worked with some of Ireland’s most well known food and health brands. She is an international keynote conference speaker on nutrition and health. She has worked closely with professional and Olympic athletes and coaches covering all track, field and combat sports at the highest levels. Her understanding of how food and the body work together along with a team of gourmet chefs, helps GourmetFuel create a beautiful range of healthy, delicious meals. Emma specialises in weight management, sports nutrition and maternal/postnatal and infant nutrition.
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