Life after 40 is your life. It’s true; you have more need of yourself, your health, fitness and mental relaxation. You are the best custodian in the 4rt decade of your life to handle decline metabolism and other body changes, so sedentary lifestyle will lead to a certain drastic effect on your health.

How to look like a fiddle?  Is the core question of the 40s, when the muscle mass is gone and the lean muscle vanished. So, what’s up! Make a schedule of exercise and other health parameters, as, you make the year planner. Its fact, 40 is just a counting number, when it comes with success.

When you cross over forty there is a myth you can’t get six-pack abs, but you can get 6 pack abs with proper diet and exercises.

Buddy, you have more experience under your belt and have already learned from your past blunders.so, it’s time to keep on track for fit upcoming years. A fit mind and body help bring the coordination of both that can create amazing things we have never experienced, it not only keeps the body fit but also puts the brain in productive mode.

Stay fit over 40 is not a cakewalk but with ample devotion and careful driver, you can achieve the maximum out of this 40.so cheer up, yes, cheer up, we will tell you the what exactly would happen to you and what you would be done by yourself.

Check the infographic:

How to stay fit over 40

4th Decade of Life — Challenges, and Remedies

1. Feeling Tide — Muscle loss

Muscle Loss

Muscle is the key to strength. picking things up, reaching for something, opening a jar or getting up off a chair, Despite this, healthy muscles are essential for organ function, skin health, immunity, and your metabolism. In other words, maintaining muscle mass after 40 is essential for prolonging a happy and healthy life.

It’s true that the elderly are inevitable, but muscle loss doesn’t have to be. Researchers indicated that over the age of 40 may lose up to 8 percent of their muscle mass per decade while the rate of decline may double after the age of 70. Suzette Pereira writes at the Abbott platform, “Muscle loss is the aging factor that’s rarely discussed and people accept its signs, such as loss of strength and energy, as a natural part of aging”. No, it’s a need to take right steps, you can help prevent or slow any muscle loss and to fuel and keep muscles fit for years to come.

Nutrition is the key to muscle strength and stability. According to health experts, older adults should take approximately double the amount of protein they did in their younger years. Natural sources of protein like dairy, meat, seafood, nuts, and legumes are the best energy source for the muscle.

2. Oh No, Gray Hair

Gray Hair

Gray hairs are the sign that put your foot in the 4th decade of life. Doesn’t matter, accept it and realize that it’s due to the decrease in the amount of melanin your body produces. Roshini Rajapaksa from the New York University claimed that it may be due to your family history and your ethnicity. she further said that Caucasians and Asians begin graying in their 30s, while African-Americans tend to go gray in their mid-40s. So, it’s time to eat more antioxidant-rich foods like dark leafy greens, dark chocolate, dark berries, and veggies. Add some vitamin and mineral supplements may also help to slow down the gray hair

3. God sake — where is my mop of Hair?

Hair Loss

Researches indicated that 40 percent of man and woman will see visible hair loss by the time they reach 40 due to hormonal changes, which alter the re-growth rate of hair. It’s proved that adults continue to lose hair at a rate of around 100 strands per day while the time it takes for them to grow back becomes greater and greater when you hit 40. Gentle handling and good protein food will help to decrease the rate of age-related hair fall.

4. Fade sightedness

Fade sightedness

If you can’t put the thread in the needle hole or you can’t read the medicine leaflet, it’s normal dear. This change is called presbyopia and, believe me, it’s completely normal after 40. Besides this, Floaters, Glaucoma, Age-related macular degeneration (AMD), Diabetic retinopathy and Retinal detachment are common after 40. The scheduled visit to an ophthalmologist is recommended for keeping up on your eye health.

5. Your skin starts wrinkling

Skin Wrinkling

Crow’s feet and Laugh lines are proof you’ve lived an amazing life. Wrinkles are another gift when you cross 40 while both men and women experiencing changes in their skin, particularly in the face. The face is most apparent on the ears, below the eyes, near the jawline, and at the tip of the nose. In men, it’s due to testosterone slowly drops that ultimately leads to the facial skin drying out and thinning, making wrinkles more apparent. In the case of women, lower estrogen levels restrain the skin oil production, as a result, wrinkles appear.

Its recommended moisturize your skin or visit a dermatologist to know the tone of your skin and ways to handle the sagging skin. Botox and facelifts are also the ways to reverse the body’s natural aging process, by which skin on the face seems less stretched over time.

6. Joints weakness-be careful

Joint Weakness

If your joints are feeling more wobbly these days, it’s Osteoarthritis, very common over 40 and naturally a normal part of aging. In osteoarthritis cartilage between bones wears away within the passage of time due to certain factors, like obesity, hormonal imbalance, and acute inflammation. An active lifestyle, Eating non-acidic foods and orthopedic shoes are some ways for soothing joint pains.

7. Cheer up your Digestive Tract

The digestive tract is the most important part of the body linked with the vital organs. Over 40, Muscle deterioration affects muscles of the digestive tract, leading to peptic ulcers, digestive issues like heartburn, and irritable bowel syndrome.

Many factors like ethnicity, age, weight, and family history are the risk factors that contribute to the health of the digestive tract. It’s recommended to visit your health consultant to body baseline screening for the current snapshot of your health. Physicians Committee for Responsible Medicine showed that switching to a plant-based diet can lower your risk of dying from heart disease, prevent diabetes, aid in weight loss, and even fight off cancer and help keep your brain healthy. 

8. Care your Liver

Liver

Drink rationally over 40 due to the weakened ability of the liver to metabolize alcohol. It’s recommended that you shouldn’t be having more than one drink a day.

9. Slow Recovery of injured Muscle

Injured Muscle

Towed muscles and sports injuries aren’t easy to get over once you reach over 40. It takes more time and power to heal muscle wounds, Due to a complex interaction of biochemical, hormonal and physiological processes in the body. Take a safe jump and add protein for muscle strength up.

10. Libido and Fertility

The decrease in testosterone leads to a subsequent decrease in libido. Sex drive is as psychological as it is hormonal. Above 40, people tend to more focus on other life aspects other than sexual desires. So it’s important to take a break for pleasure away from the hectic routine.

Infertility prospect, Researchers indicate that the chances of having a healthy baby start to decrease for women over 35 and men over 40. Even if an older couple is able to conceive, the chances of having a baby with chromosomal abnormalities are four times as high as it would be for a younger couple. Routine Medical checkup and consultant advice is necessary for this regards.

11. Uncontrolled bladder and UTIs

Urinary tract muscles are some of the more disastrous muscles that weaken within the age. Most men and post-menopausal women over 40, experience urinary incontinence, more often described as “leaking.” Researchers from the University of California found that 68 percent of women between 42 and 64 experienced this issue. Urinary tract infections can become a common occurrence in the women nearing and experiencing menopause and men after 40. If signs appear, consult a urologist that will advise you some antibiotics for UTIs, if necessary.

What should we do after 40?

  • Walk regularly. It’s the most known effective way for a healthy life after 40. Your muscle and joints move every possible angle that provides a flexible body, for a long time beyond your age. The safety of your joints and muscle should be the prime objective after 40. You should be Preferred to walk and cycling instead of using automobiles.
  • Stick to a simple and healthy diet that supports lifestyle and keeps you going by his day. Healthy proteins, healthy fats, small amounts of carbs, fruits, and veggies play a big role in your health.
  • Maintaining good posture by avoiding long sittings, limit alcohol and caffeine after 40, and keeping good nutrition.
  • Fasting is best for your body. It’s the way of ultimate benefits to your body and mind. It’s provided a break to your vital organs and rest your body to boost energy level. Paulvin says. “Doing so can maximize your growth, help you lose weight, and help develop mitochondrion.
  • Hydrate your body should be a vital goal for your body.its a basic fuel that body needs. Our body composed of 60 % of water. Journal of Biological Chemistry informed that the brain and heart are composed of 73% water while the lungs are about 83% water. So, you can imagine the importance of water for normal body functioning.
  • Switch your exercise routine. If you are a workout buddy at 40, spice up your workout by shuffling exercise pattern, so that it may affect the all body with maximum benefits. If you are doing Gym, try some Yoga and if, you are doing both so don’t hesitate to join a dance class. Fierras says, “It’s so important to listen to your body while exercising. If it hurts, stop what you’re doing immediately,”
  • Sleep well. Don’t cut yourself dumpy in the sleep department. Ample sleep is crucial in protecting your mental health, physical health, and overall quality of life—particularly in your 40s and beyond. If you don’t get enough sleep, it could even increase your risk of heart disease, diabetes, and stroke

A concluding thought for you

Instead of bothering slower metabolism or greying hair, divert your focus to gratitude. If you’re healthy and happy, you’ve got a lot to be thankful for. Just because you’re getting older doesn’t mean you should let yourself off the knob when it comes to your physical fitness.