Exercise at least twice a week.
Resistance training is critical for us as we get older to prevent muscle loss. Strength, balance, and our immune system all benefit from it. Some cardio is great to be heart healthy, too.
Related: How to Start Lifting
Eat at least 3 cups of fruits and vegetables a day.
We need those healthy micronutrients. Pick a rainbow to get a variety of vitamins and minerals. They say we need 5-9 servings, which is a little general. Most servings are about a half cup, so I’m suggesting 3 cups (6 servings) as a more concrete target.
Eat enough protein.
The amount of protein you need depends on how much lean mass you have on your frame and your activities. I get into the nitty gritty details for setting daily protein intake during the free training How to Get Fit and Stay Fit After 40.
The super general recommendation is 6-8 glasses a day. To get more specific, multiply your weight by 0.7. The answer is the number of fluid ounces you need.
We know stress left unchecked can have negative effects on our health. Exercise, sleep, meditation, healthy foods, and other relaxing activities need to part of our daily self-care practice.
Assess your moods.
Our mindset matters. When it gets a little negative, it’s important to reset and remind yourself that you CAN do this. Time is relative – it takes as long as it takes. But if you don’t quit, you’ll improve.
Probably no breaking news with these tips, but how can you implement them?
Don’t try to establish ALL the healthy habits at the same time. Prioritize and work on one at a time.
Attach a new habit to something you already do. For example, attach “go to gym” to “go to store” or “get nails done”. I schedule errands to happen AFTER the workout.
Get an extra serving of fruit by adding it to your breakfast.
Just some ideas. The point is to not overthink it.
If you want to take a deeper dive into the strategies I used and teach other women, check out the FREE training How to Get Fit and Stay Fit After 40.
Small changes, done consistently, make a difference in our health.
Those bad choices do the same thing. Bad choices, done consistently, hurt health.
It’s a mindset thing.
When I did this, I chose to adopt a mindset that nothing stays the same.
I’d either improve or decline as time passes.
I created this free training to answer the most common FAQs Ive been asked over the years...
- what to eat?
- how to set up a lifting program?
- how to stay motivated?
- how to get started?
Watch instantly, on-demand. Learn more-->
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Lifting My Spirits League of Lifters
We love to lift! Most members are serious female lifters in our 40’s, 50’s and 60’s. Science-based info, support, and encouragement. All levels welcome from beginners to competitors in all lifting sports.
Lifting My Spirits Healthy Eating Community
We are into flexiblility and sustainability! We talk a lot about science and eating for results. No food shaming here!
Hi! I’m Tammy! I was a busy, stressed, and unhealthy teacher until I decided to take control of my health. I did not become an athlete until I was in my 50’s.
I earned personal training and fitness nutrition certifications, then retired from teaching to dedicate my work life to fitness education for other busy women over 40.
My results are obviously not typical because most people don’t train to compete as a bodybuilder.
But I believe everyone can make positive changes with healthy habits! Each of us has a unique combination of strengths and challenges that need to be considered to customize a program that will work for us. Science-based principles, flexibility, and consistency make all the difference.