Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
DOWNLOAD THE APP
HealthifyMe Blog
No Result
View All Result
  • Weight Loss
  • Diet
  • Workout
  • Yoga
Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
HealthifyMe Blog
No Result
View All Result

Women stay fit after 40

byAnisha Mishra
May 27, 2019
inLife
0
older woman doing yoga

At age 40, although their metabolism is slowing down, most women remain upbeat about looking good and maintaining their fitness levels. But they often find that post 40, fat that would normally have gone to their hips or thighs has traveled to their middle. Staying fit after 40 can be easier than you think.

Beating that middle-age pile is tough, but not impossible as long as you put in the required diet and exercise. Here’s how:

Up your protein intake

Making positive changes to your diet can help you get rid of belly fat. Eat smaller meals throughout the day to stave off hunger and increase your metabolism. Try and eat before sundown. Most of your meals should be made up of vegetables, fruits, whole grains and lean meats. Increase your protein consumption, it will help your body burn more belly fat as you age. If you’re tempted to snack, sip on lemon water or herbal tea instead of solids. One cup of green tea a day is also a great way to burn fat.

Choose cardio

Lengthening or boosting the intensity of cardio will help burn more calories per sweat session. Aerobic exercises like kickboxing, rowing, running and cycling will help you lose the outer layer of fat. Spend at least 45 minutes to an hour per day participating in one of these activities. Interval walking, easy and appropriate for all fitness levels, is another great cardio workout. Change the pace of your walk every two to four minutes, increasing your speed for a few minutes and then dropping back to a more moderate pace for a few minutes. Repeat that series for 30 minutes.

Work with weights

Since slowing down of metabolism is an issue for people over 40, lifting weights at least twice a week for 20 minutes each time or performing exercises using your own body weight will help trim your waist-line.

Target your abs

To tone your stomach, you will have to spend time working the muscles in the area so target your abs. Do double leg lifts to target your lower abs; boat pose in yoga and bicycle crunches for your obliques.

Double leg lifts

Lie face up, abs engaged. Place hands under the bottom of your spine. Lift head and extend legs over hips. Lower legs to the floor for 3 counts, lift up for 1. Repeat.

Boat pose (yoga)

Sit on the floor with your legs straight ahead. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and lift yourself through the top of the sternum, leaning back slightly. Continue to lengthen the front of your torso between the pubis and top sternum without rounding your back.

Bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If you can’t, remain with your knees bent.

Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If you can’t, keep your hands on the floor or hold on to the backs of your thighs. Try to keep the lower belly relatively flat.

Stay in the pose for 10-20 seconds. Release the legs with an exhalation and sit upright on an inhalation.

Bicycle crunches

Lie flat on the floor with your hands beside your head. Now lift your shoulders into the crunch position. Bring your knees up, perpendicular to the floor. Your lower legs should remain parallel to the floor. Now slowly begin pedalling your legs, kicking forward with the right leg and bringing in the knee of the left leg. Simultaneously, bring your right elbow close to your left knee by crunching to the side, while breathing out. As you breathe in, go back to your original position. Repeat on the other side (left leg forward, right knee in, left side crunch). Continue alternating until all of the recommended repetitions for each side have been completed. Note – Be careful not to strain your neck.

To get started with the best diet & training choices for your fitness or weightloss plan, sign up today and speak to our experts.

Get fit with HealthifyMe. Sign up here

Tags: ab musclesabscrunchesfit after 40protein intakewomanwomenyoga
Previous Post

All about Amla (Indian gooseberry)

Next Post

Tea-Time Treats: Healthy Indian snack recipes

Anisha Mishra

As a former State-Level Basketball player, Anisha has been a fitness enthusiast from a very young age. Converting her passion into a career, she completed her Bachelor's in Physiotherapy along with a Diploma in Sports Nutrition. Specialising in Postnatal Fitness, Rehabilitation, and Fitness for various medical conditions, Anisha has attended several workshops in the fitness field. With more than 6 years of experience as a Trainer, Anisha has now turned her attention to making fitness a way of life in the country, and the rest of the world, in her role as Sr. Fitness Trainer at HealthifyMe.

Related Posts

Aerobics for kids
Fight Corona

Top 8 Beneficial Aerobic Exercises for Kids

October 15, 2020
Crisis Fatigue
Fight Corona

Crisis Fatigue – How to Prevent Covid19 From Taking Over Your Life

October 20, 2020
work life
Fight Corona

7 tips to achieve work-life Balance amidst The Global Pandemic

September 14, 2020

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Talk to a certified Health Consultant today for FREE!
Thank you! You will receive your FREE call shortly.

Popular Post

  • Best Indian Diet Plan for Weight Loss

    Best Indian Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • Height Weight Chart: Ideal Weight for Men and Women

    0 shares
    Share 0 Tweet 0
  • 7 Day GM Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • 8 reasons to eat amla every day

    0 shares
    Share 0 Tweet 0
  • Moong Dal: Health Benefits, Nutrition & Recipes

    0 shares
    Share 0 Tweet 0

Read by topic

  • Diet
  • Featured
  • Fight Corona
  • Get Inspired
  • health
  • Life
  • Nutrition
  • Recipe
  • Running
  • Success Stories
  • Swimming
  • Trends
  • Uncategorized
  • Video
  • Weight Loss
  • Workout
  • Workplace Wellness
  • Yoga
HealthifyMe Blog




At the heart of HealthifyMe’s platform is the World’s First & largest Indian Calorie Tracker, which allows users to track their food, exercise and weight, easily via their smartphone or computer while continuously analyzing the user’s data and provide powerful insights that ensure that users stay within their calorie/nutrition budgets.

Contact us: +1 800-419-9501

Email: support@healthifyme.com





Categories

  • Weight Loss
  • Diet
  • Workout
  • Yoga

About

  • About HealthifyMe
  • Leadership Team
  • Careers
  • Privacy Policy
  • Contact Us

Discover

  • HealthifyMe Home
  • Android App
  • iOS App

© Copyright HealthifyMe 2018

No Result
View All Result
  • Diet
  • Weight Loss
  • Workout
  • Yoga
  • Success Stories
  • Consult with an Expert
  • Explore Coach Plan
  • HealthifySmart Diet Plan

© Copyright HealthifyMe 2018