The skinny on getting fit over 40
Are you feeling a bit depressed with your over-40 body? Do you long for earlier summers when you walked on the beach and heads turned? Well read on because it's possible to get some of that sizzle back again.
But first you have to forget what models or television stars look like; they're young, seriously underweight or surgically altered. For the rest of us mortals, as we age, it takes more effort and discipline to stay in shape. Getting older also means coming to terms with the fact that although we may not have the body we did at 20, we can still look wonderful if we work at it.
The skinny on a changing body shape is this: from our mid-20s on, we all start to lose muscle tone. And our metabolism slows down, meaning that the metabolic rate at which our bodies burn calories from food is slower. So we have to eat sensibly, keep portions down and exercise regularly. You get the picture.
Staying "buff" after 40
Forget about the ridiculous 500-calorie Hollywood diet you read about in a magazine, and don't buy that oddball piece of toning equipment from a TV shopping network. Instead, go back to your basics.
The first thing to do is start watching what goes into your mouth. Eat plenty of fish, chicken, fruits and vegetables. Ignore any diet that tells you to omit entire food groups such as vegetables or carbohydrates — it's just not healthy. Everything in moderation should be your mantra from now on, so a little bit of pasta is fine, just not half a box loaded with Alfredo sauce. If you're not sure how to construct a diet plan, consult with your family physician or a Virtua nutrition counselor for some healthy ideas.
Next is exercise
Developing and maintaining a firm body in one's middle years and beyond means exercising five times a week, according to Rob Stanley, CSCS, ACSM Personal Trainer Coordinator at the William G. Rohrer Center for HealthFitness.
Stanley explains: "Your schedule should include a five-day regimen of at least 30 to 40 minutes of aerobic exercise to burn calories and develop your heart and lungs. You can walk briskly to fulfill your aerobic exercise requirement or swim — anything you enjoy that gets your heart beating faster. Then, at least two to three times a week, you need to add 30 minutes of strength training to your routine with free weights, exercise machines or elastic cords to exercise all the major body parts: legs, chest, back, arms, shoulders and abdomen. All totaled, a week's worth of real exercise means devoting about one and half hours to strength training and two and a half hours to aerobic activity — four hours in all."
All this work will pay off in a new, improved you. Someone who can still slink around in a wonderful black dress, or tuck his polo shirt into his pants and look like a million.
To give yourself a heads-up on the tests and exams you need to keep in prime condition, read the Virtua Owner's Manual. It's free. Just call 1-888-Virtua-3.