Smart fitness for the (woman) over 40

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September 27th, 2016

Women over 40 are generally busy people. Here’s what you need to know:

Fitness over 40 needs a shift in focus from the previous decade’s efforts.

Heart, bone and brain health are paramount.

A functional pelvic floor will stop you wetting your knickers.

It’s OK, the right exercise can sort it. Plus…

you’ll look absolutely fabulous darling.

Aging has its plus points. You can’t open a Sunday newspaper without reading how the older (celebrity) woman is feeling more confident than ever in her own body and happier in her own mind.

Yes Helen Mirren, I do mean you.

And there’s radio DJ Jo Whiley (my personal hero), still looking fabulous, in control and very happy with her lot as she transitions seamlessly from BBC Radio 1 to Radio 2 (though a self-confessed Radio 4 fan). There was that other actress as well but I can’t remember her name. You know the one.

Once we hit mid-life, or as I like to put it, “the new 30”, fitness takes on new meaning. Of course, vanity still plays a big part. And yes, we know all that stuff about “inner beauty” but the reality is we still want to feel fabulous inside and out while wearing our signature look. But there are one or two other (slightly less glamorous) aspects that we need to consider.

Alongside vanity, the pelvic floor needs attention as it’s most unglamorous to wet your knickers. Hormonal shifts mean the bones and heart need looking after too in order to protect them in the long term. As well as the downstairs, we need to consider the upstairs and keep the grey matter ticking over nicely. The soul too needs its share of loving care.

So can all of these boxes really be ticked through the simple act of exercising?

Well yes and no.

Just as we begin to feel a little wiser with the passing years, exercise needs to get a little smarter along with us. It’s no longer about the long endurance runs, or jumping around in bare feet and a cat suit in an aerobics class (though don’t let me stop you if it’s still floating your boat!) If the pelvic floor is not fully functional, these are probably the last things we want to do. So when it comes to exercise, it’s about making smart choices.

Having said that, impact is a vital part of maintaining bone health. Without this stimulus, the bones do not get the message to generate new cells and as the levels of oestrogen reduce (as they do from age 30), it’s critical that this message gets through.

The issue is more around the type of impact. If your pelvic floor is a little prone to occasional leakage – that awkward moment when you realize you’re going to have to cross your legs to sneeze – then work needs to start on strengthening in this department first. Keep doing the kegel exercises, ladies. I’m doing mine right now.

Alongside this, low impact weight-bearing exercise will help to take care of the bones. And in case you’re wondering, this means working with dumbbells and other weighted equipment. You won’t turn all muscular overnight as women simply don’t produce enough testosterone. You see dumbbells ain’t dumb at all, they are an integral part of the smart exercise regime.

With the right low impact work, the heart will get a workout too. Raising the arms above the head and repeating rhythmical arm moves will get the heart pumping, especially when using weights.

Low impact exercise can progress into jumping and landing on two feet.

Then, both bones and heart are getting what they need. Result.

But let’s not forget the brain. All this pumping of blood and oxygen around the body will also keep the little grey cells well-supplied. Getting effective circulation to the brain can not only help with day to day functions of memory and cognition, it also helps to protect from degenerative brain disease and stroke.

If you need some help to get your boxes ticked, find yourself a local personal trainer with experience of women’s fitness. If you’re lucky, you may have some exercise classes in your area that specifically target exercise for women of a certain age. If you’re even luckier, you may live in the North Cotswolds and be able to secure the services of FitActive Personal Training. Look forward to seeing you!