As we age, it becomes easier to gain weight and harder to lose it, especially after crossing the age of 40. The body undergoes changes that make it more challenging to shed those extra pounds. However, it is not impossible to lose weight after 40 with the right strategies in place.
According to the World Health Organization (WHO), women over 40 should aim for a specific amount of exercise to maintain a healthy weight. They recommend anaerobic physical activity of moderate intensity for 150-300 minutes a week, high-intensity aerobic activity for 75-150 minutes a week, and muscle-strengthening activities at least two days a week. Additionally, sedentary activities should be limited and replaced by physical exercise of any intensity.
Balance exercises are particularly beneficial for older women, as they help improve muscle strength and reduce the risk of falls and injuries. These exercises, such as standing on one leg or walking backwards, should be done for at least 1 hour and 30 minutes a week.
Menopausal women should follow a similar exercise routine as women over 40, aiming for 150-300 minutes of anaerobic physical activity per week, combined with strength training at least three times a week.
It is essential to maintain a healthy diet focused on fat loss and engage in regular exercise to achieve weight loss goals, regardless of age. Personal trainers like Sergio Peinado and Ivan Aguilar offer exercise routines that can help individuals over 40 shed those extra pounds and improve their overall health and well-being. With dedication and consistency, it is possible to slim down and stay healthy even after crossing the age of 40.