The Worst Health Errors at Age 40 That Damage Your Finish Sport — Do not Eat These

No matter your age, one thing remains the same: There are some key healthy habits to stick to. These basic steps—including eating a diet full of protein and lean vegetables, regular strength training, and doing your cardio—will put you on the right track to fitness success. However, there are some bad habits you might pick up along the way, and keep on doing, which really can hinder your progress. These include the worst fitness mistakes at 40 that we’ll talk about today.

Anything that interferes with your end game should be avoided or discarded immediately. Keep reading to learn more about this common prohibition.

adult male barbell workout shows your aging habits faster

First, let’s discuss the importance of staying in shape as you age. According to Centers for Disease Control and Prevention (CDC), work physical activity into your regular routine is “one of the most important gifts” you can give your body and overall health. Leading an active lifestyle can help delay or avoid many of the health problems associated with getting older. This strengthens your muscles, which in turn will help you maintain your independence.

Based on health channelindividuals aged 40+ should do 30 minutes of moderate-intensity aerobic exercise daily, muscle-strengthening activities targeting major muscle groups three days per week, and balance-building exercises at least two days per week.

So now you know what you are Should do, let’s talk about what you shouldn’t be To do.

Related: The 5 Best Exercises To Lose Belly Fat and Slow Aging, Say Fitness Experts

close-up walking sneakers, showing fitness error at 40

Many people make the mistake of only doing cardio when they are trying to get into shape. The problem here is that cardio burns fewer calories when compared to strength training. As you age, you lose lean muscle mass if you don’t do anything to maintain it. So while you may lose weight, you are also at risk of losing muscle, which can make your metabolism move much slower. Needless to say, strength training should be a big part of your fitness routine.

Related: What Does Science Say About Exercise Habits That Slow Aging?

man in 40s holding dumbbells, showing fitness mistakes at 40

Another big mistake people over 40 make is doing more sets and reps than they actually need. There are only so many muscle fibers and motor units you can recruit during a sweat session. More than that it activates something called “junk volume”, where you just collect exhaustion and do nothing to help your progress. It can also negatively impact your recovery (which you already need more of as you age) and increase your cortisol levels. So take 2 to 3 sets of work with each exercise.

man in his 40s stretching outdoors

As we age, joint health and mobility becomes more important than ever. If you don’t incorporate any stretching or flexibility work into your routine, you won’t be very mobile—especially if you’re working a desk job where you don’t move around much throughout the day.

The goal is to continue exercising and stay free of pain and injury. Before exercising, take at least five to eight minutes to do a proper warm-up. Focus on stretching your hips, shoulders, and chest muscles, then finish with core and glute exercises to get your body ready for action.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more

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