Wise Ways to Stay Strong in Your Mid-40s
By Sandy Schroeder
Life never really seems to slow down. If you are in your mid-40s you may be looking for more energy to keep everything going at home and at work. We all need the strength to tote grocery bags, move furniture around the house, or lift luggage when we fly. At the same time, we want to maintain our balance, support bone mass and stay toned.
To make it all happen, Prevention suggests using regular workouts and targeted strength moves two or three times a week.
Regular Workouts
Walk 30 minutes a day - Break it up into 10- or 15-minute segments throughout the day or do a long walk after work with your kids and the dog. If you often run out of time, consider moving a treadmill into your house to complete the daily walk.
Run or jog every morning - Get up early to do a 20-minute jog or run before breakfast. Or try for a jog or run after work.
Do an hour a day at the gym - Work with a trainer and develop an hour's worth of exercise to strengthen the whole body.
Do a weekly yoga class - An hour's worth of yoga will help you improve balance and strengthen upper and lower body as you clear your head, and lift your spirit.
Add Strength Training Moves
Use these targeted moves in a short session 2-3 times a week. As always, check with your doctor before beginning new exercises.
Chair lift - Tighten your triceps. Sit on a sturdy chair. Place hands palms down on the chair seat next to the hips and move your bottom forward until you are off of the chair with your arms and legs supporting your weight. Keep legs at a 90-degree angle. Bend elbows back and slowly lower your bottom to the floor. Push back up until your arms are straight. Repeat 4-8 times.
Biceps curls - Put a resistance band under your right foot. Hold the end of the band in each hand. Bend elbows and curl hands toward upper arms. Breathe out as you pull up for two seconds. Then release for three seconds. Do six reps. Switch to the left foot and do six more.
Squats - Improve balance and tone glutes, legs and core muscles. Stand straight with feet flat on the floor. Push your bottom back and bend the knees into a squat. Lower the body as if you were sitting down and raise arms forward. Return to standing position.
Taking the time to exercise daily can make the difference as you move through your 40s. Enjoy a toned body, more energy and more power as you keep your body moving.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Lawrenceville, Ga.