Does turning 40 have to mean decreased strength and stamina?
Research tells us that around age 40, women start to lose nearly a half-pound of muscle mass and gain the same amount of fat with each passing year. Meanwhile, women's bodies begin to naturally lose up to one percent of bone mass a year. At midlife, our metabolism is quicker to convert food into fat and store it - especially in our upper bodies. Think larger breasts, back fat, belly fat, and little fat pouches near your armpits that hang over your bra. Hot flashes and other symptoms triggered by the swoops and dips of estrogen only add to the fun.
But it doesn't need to be like that! Midlife weight gain is avoidable if you know what to do.
There's a huge difference between perimenopausal and menopausal women who are active and those who aren't. Women who stay fit through these years of hormone fluctuations are less affected by the typical symptoms of menopause. They pack more lean muscle, have faster metabolisms, and can control their weight and body fat better. Physical activity also helps them control their blood sugar, blood pressure, and blood cholesterol. I don't know about you, but I want to stay active!
Exercise isn't about being skinny; it's about being fit and having energy to do the things you want to do with your life. Afterall, one hundred years ago, 47 was the average life expectancy in the United States, not a time to be discussing "midlife." We are living longer, but if we want to live healthier and more productive lives, we have to invest in our physical well-being. With a current average life expectancy of 89 for women, midlife is a time to take a look at enjoying the rest of our life and not "dying" before our last breath!
Healthspan Calculator is an interesting online tool to determine how long you might expect to live based on your current lifestyle. [According to my answers, they calculated my life span to be 96.5 years! How did you do?] The goal for women today, however, isn't just to live longer; it's to make the coming years quality ones - and to live independently as long as possible. I once heard someone say that the strength exercises we do now may make the difference in our later years as to whether we'll be able to get on and off "the pot" by ourselves. So keep doing those squats!
It's no secret that being physically active in middle age helps people maintain higher physical function later in life. It's important, however, to include all three types of exercise in your weekly routine. Cardio exercise (like walking) improves the health of your heart, lungs, and circulatory system. Strength exercises (push ups, curls, crunches, lunges, etc.) build your muscles and make you stronger. They also help to reduce your risk of osteoporotisis. Flexibility exercises (like yoga) keep your body limber.
It's not too late! Even if you've bankrupted your body, it doesn't mean that it's over. Even modest lifestyle changes in middle age and beyond can have a dramatic impact on health and longevity. It just means that it will take a little longer to get it to optimal health. But you can do it! Think of all the benefits:
- Exercise decreases your appetite. I've switched my daily workout to late afternoon, just when I'm most tempted to "binge." After exercising, I come home ready for a sensible, nourishing dinner without the urge to overeat.
- Exercise reduces the release of the hormone cortisol that is caused by stress. (Cortisol stimulates hunger.)
- Exercise lifts your mood and boosts your self-esteem. Just 30 minutes of aerobic activity a day can cut mild depression in half. Exercise gives you more energy, focus, and perspective.
- Regular exercise keeps the joints moving and lubricated as well as reducing blood pressure and the risk of heart disease.
- Women who maintain an active lifestyle experience less coginitive decline than women who are less active.
- Exercising communicates to your mind that you are a healthy person.
- When you exercise, you think better, you're more creative, your posture is better - even your sex life is better!
The effects of exercise, however, are temporary. You cannot bank them. If inactive, your muscles will atrophy. Since having good health affects every aspect of your life, you must exercise daily - just like brushing your teeth. Otherwise, you will slowly experience reduction of your mental and emotional well-being.
By eating healthy, getting plenty of sleep, drinking water, breathing fresh air, and exercising every day, you can drasticallly slow the aging process. When I finally got it through my head that exercise is something I need to do daily for the rest of my life, it helped me to get out of the mindset that I was exercising to lose weight. No! We all need to exercise to keep our bodies functioning at their optimal level.
Choose optimum health and make a commitment to get in the best physical shape of your life! It's time to make lifestyle choices that will help keep you healthy and strong for years to come. Here are a few ideas to get you started:
Action Steps:
- Find an exercise buddy. There have been times when I was too tired to drive to the trail where I go rollerblading, but knowing that my friend would be waiting there for me gets me off my rear and in motion. After the workout, I feel invigorated and full of energy!
- Pump iron. Delay aging and muscle deterioration by keeping those muscles working and well toned. And strong muscles will burn calories even while you sleep!
- Exercise a minimum of 30 minutes every day. A brisk 30-minute walk around your neighborhood can burn about 200 calories.
- Give up "diet food" and choose "healthy food" instead. Fresh fruits and vegetables aren't just for weight loss; they're critical to maintaining an optimally functioning body. You want healthy eating habits that you can stick with for life.
- Schedule your workout time into your dayplanner just like you would a business meeting, doctor's appointment, or lunch with a friend.
- Take your measurements. If you're looking for changes in your body, often tracking inches is more accurate than tracking pounds. If you're strength training several times a week, your weight may not go down, but your body will be much firmer and better toned.
- Sign up for a marathon. MORE Magazine sponsors a race every spring for women 40+ years old. Check it out at: MORE Marathon 2006
- Post a motivational quote. A reminder on your refrigerator, bulletin board, computer monitor, or bathroom mirror can serve to keep you focused.
Life is not a spectator sport; it's an adventure to be fully lived and experienced.
Enjoy the journey!
Ask the Coach
Q. My teenage daughter's hormones are going crazy and so are mine. My husband stays out of our conflicts. How can I get him to help even out the craziness? (Robin H.)
Christine: Robin, your husband is smart to stay out of your conflicts with your daughter! It's one of life's cruel little jokes that many of us are going through our "change" at the same time our girls are growing into young women. Hormones are at an all time high and there's not much you can do about it. Please don't expect your husband to get involved. More times than not, you and your daughter will end up banding together and turning on your husband. He won't know what hit him!
I recommend you schedule some "downtime" with your daughter. Plan to go to a movie, or get a pedicure and go out for dinner afterwards. Maybe she'd enjoy a shopping trip to an outlet mall or a bike ride. You could simply go for a walk. Anything that will help you two to build and strengthen your mother-daughter relationship so that when you're dealing with day-to-day living, you can be more patient and understanding of each other. This is not a time to have any big talks, just relax and try to have fun together. If you decide to discuss anything major, make sure each party has an opportunity to freely "vent" as long as you stay respectful of one another and don't play the blame game.
Maybe the two of you could come up with a code word or phrase for times that get out of hand. When you hear that word or phrase, it reminds both of you that this is one of those times that you just need to love each other.
I've told my pre-teen daughter that I will say "yes" whenever I can so that when I have to say "no," she'll know that it's important and that I mean it for her own good. Too often we as parents say "no" to our kids because their request is inconvenient to us. I'm not suggesting you drop everything to accommodate the wishes of your daughter (who is young and by nature very self-centered), but try to understand where your daughter is coming from. If you take time to actively listen to her, you might be surprised to uncover a much deeper need and have an opportunity to address what's really bothering her. Keep the faith!