Belly Fat Over 40 Is Not Inevitable. The risk of developing arthritis … As you age, it's normal to experience muscle loss, stubborn belly fat and reduced energy levels (hurrah, getting older!). Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Why trust us? The material appearing on LIVESTRONG.COM is for educational use only. 10 Silent Signals You're Too Stressed Out. This cardiovascular exercise could be in the form of short bursts of intense activity (like sprinting) or long, low-impact exercises like brisk walking or jogging. I tried to link walking with something or someone I enjoyed. Marygrace Taylor is a health and wellness writer for Prevention, Parade, Women’s Health, Redbook, and others. For two years, she co-edited Austin Fit Magazine, the city's first and only monthly magazine dedicated to keeping residents fit, active, and healthy. PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Pilates is also wonderful for increasing flexibility, developing strong core muscles, helping reduce belly fat and conditioning your whole body, which are all important factors of a 40-something's workout. MORE: Over 40? Diet-wise, it's also important to eat less sugar, processed foods and refined grains if you want to lose weight after 40. I try to get my heart rate to 80% to 90% of my max to get into the HIIT zone. If you're a 40-year-old woman who wants to get in shape, it's crucial to do workouts that are targeted to your changing body and slowed metabolism levels. You'll Want To Do These 5 Exercises Every Week. As a hardworking entrepreneur, water aerobics and Tai Chi keep my life low-stress, which helps ward off weight gain. But the focus isn’t just on abs: I squeeze in a full workout three to five times a week, and I try to keep it diverse. 7 Women Share The One Thing That Finally Helped Them Lose Weight, 5 Women Explain How Walking Helped Them Finally Lose Weight, These Were The Hottest Workouts For Women Over 40 In 2017, 6 Women Share The Secrets That Helped Them Lose 20 Pounds Or More, 5 Women Reveal The One Thing That Helped Them Finally Quit Drinking Soda. The struggle with your weight may be due to a few … According to the Centers for Disease Control and Prevention, women over age 45 weigh 20 to 25 pounds more than they did in their 20s. According to a study done by the Women's Health Research Institute, there's a direct connection between body weight regulation and estrogen; levels that are too low can lead to fat storage, a lower metabolic rate and weight gain. In a push-up position, balancing on your forearms and toes with legs stretched straight back, pull your belly button toward your spine and hold it tight, keeping your back flat enough for someone to eat off of. 2020 Work up to staying there for a full minute. It should not be diagnosis or treatment. How to Get Your Body More Toned at 40 Years Old, The Decade-by-Decade Guide to Exercise, National Osteoporosis Foundation: What Women Need to Know, Women's Health Research Institute: Menopause and Weight Gain. Resistance training can help you get your strength back and tone your muscles, which then helps you burn more calories. The 10-Minute, Total-Body HIIT Workout That Revs Your Metabolism. Sometimes, I’ll alternate sprints and recovery jogs on the treadmill. Depending on the workout, it’ll take 20 minutes to an hour total. And, of course, diet and lifestyle play a key role in your overall wellness at this stage in life, more so than ever before. Read more: How to Get Your Body More Toned at 40 Years Old. Aim to do cardio work at least three times a week to improve your muscle tone and bone density and maintain overall good health. —Sarah Foster, 49, independent ambassador coach for Team Fit, MORE: The 10-Minute, Total-Body HIIT Workout That Revs Your Metabolism, Here’s What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. The Best Workouts for Women Over 40 - Women Fitness Magazine As women get older, they lose aerobic fitness and burn fewer calories, so it's important to kick things up a notch if you want to shed a few pounds. Here’s a look at what worked for them, plus, how you can follow their lead and get a slimmer stomach: “After having an emergency hysterectomy, I spent six weeks in recovery lying on the couch watching reruns of ‘Entourage’ and eating microwaved lasagnas. Resistance training, or any exercise that causes the muscles to contract against external resistance (in the form of dumbbells, bricks, your own body weight or the like), is essential for 40-something women. “I’ve found that doing crunches on a stability ball three to four times per … Here's Proof. —Debra Dixon-Anderson, 54, CEO and founder of Light of Gold PR, Marketing, and Consulting, (You can sculpt your arms and tighten your tummy with the energizing—and fun—routines from Prevention's Flat Belly Barre! Time isn't your friend when it comes to bone density, either; lower estrogen levels often cause your bone cells to break down, which can lead to osteoporosis. You'll Want To Do These 5 Exercises Every Week. My workouts focus on standard strength work; then I add in compound movements for 30 seconds to a minute to elevate my heart rate—like squats, box jumps, cable rows, or cable skaters. advertisements are served by third party advertising companies. But low-impact exercises make the most sense for me now. and Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4,000 hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings. When we asked six different women to share the workouts that helped them lose (or stave off) a midlife pooch, we got six different answers—from strength training and high-intensity intervals to walking and water aerobics.