Try Aqua Aerobics
It is a low impact work out for all age-groups, but it is excellent for those whose age is on the other side of forty. Regular aerobics might get boring after a certain point of time.
Aqua specialist, Deepali Jain says, "Aqua aerobics is the best option for women in their 40s. Water is therapeutic. It is good for women suffering from pain in the bones like arthritis to injury pre or post surgery. It is recreational and reduces stress."
It is an intense low impact work-out. You don't end up injuring the joints. Jain adds, "You need not know how to swim. I conduct my sessions in the entire length of the pool. For a good cardio and fat burn, I use the shallow end, where the water level is waist to chest and the gravitational pull is 50 to 70 percent. For more deep muscle conditioning, I use the deep end of the pool where you are submerged neck deep in the water and the gravitational pull is zero. There is no risk of injury in the water as it cushions you all around like a cocoon."
Do Yoga
Yoga has the power to revive you both internally and externally. To achieve significant results, one needs to be disciplined and regular. To realize the benefits, you have to be really patient. Yoga is slow and hence if you think of some over night miracle, then you are sadly mistaken. To tone up the body perfectly, one just needs to get the right postures. Yoga instructor, Sangeetha Vishwanathan says, "With practice and time, your flexibility increases. It is great for those suffering from any kind of joint pains. Yoga helps in detoxifying the body as well. It helps in your overall health as well and keeps you mentally strong and happy. Don't forget to do your 'pranayam' from a trained instructor."
Stay active
It is very important that you stay active through out the day. Most of us usually struggle to take out time exclusively for exercising. It is better that you walk as much as you can. Don't take the car out for simple shopping from one place to another, rather walk and do your vegetable and grocery shopping. Don't wait for the elevator; rather take the stairs because that's the best way to tone up your lower body. Walk as if a mad dog is chasing you and do your household chores with enthusiasm. Walk straight as if somebody is pulling you from top with your shoulders straight and tummy tucked in. Make it a habit to keep your tummy tucked in even when you are doing the daily chores like boiling milk and chopping vegetables.
Change your lifestyle
It is very important to realise that with age we need to change our lifestyle. We all know that we can't look the way we looked in our early twenties. At the same time we should not eat and live life the way we did in our early twenties. Be carful about what you put into your mouth because no matter how much you exercise you do, it is just 30 per cent exercise and 70 per cent of what you eat. Have six to seven small meals with enough servings of fruits and salads. Drink at least eight glasses of water every day. Have green tea instead of masala chai.
Last, but not the least love your self and learn to cherish your mind and body!
Food essentials for forty plus women
*Oats - Oats contain beta-glucans, a soluble fibre that can help lower the unwanted form of cholesterol and it acts as an antioxidant. You can have it in porridge by adding milk and fruits to it or else you can make it by adding vegetables and lentils to it.
*Almonds - Almonds protects against cardiovascular disease and diabetes. It is always better to munch on the plain regular variety of almonds and not the salted one.
*Oily fish - Oily fish is a must for all forty-plus women. The best sources of Omega-3 are salmon, tuna, sardines and mackerel.
*Tomatoes - They are an excellent source of anti-oxidant. Eat it raw and cooked to get the maximum benefits out of it.
*Milk - Milk is the best source of calcium. A woman's calcium intake should me 1200mg which is possible only if you take nuts, seeds and green vegetables along with milk.
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