According to the World Health Organization (WHO), physical activity, both moderate and intense, improves health. This is because some of its benefits include the prevention of non-communicable heart diseases and the reduction in the risk of diabetes and various types of cancer.
Physical activity also helps prevent hypertension, maintain a healthy body weight and can improve mental health, quality of life, and well-being. For this reason, It is a frequent recommendation in medical offices and, together with a balanced eating plan, it stands out as one of the pillars to have a healthy lifestyle.
As you age, your body undergoes changes that are completely natural over time. In some scenarios, turning 40 is accompanied by a decline in physical ability, however, there are scenarios where the opposite happens. In that sense, everything depends on the habits that each person has.
Some beliefs suggest that the older you are, the more difficult it is to lose weight. However, it is important not to lose motivation and seek the advice of medical specialists who can clarify the situation and share appropriate strategies to lose weight and regain vitality.
It is worth mentioning that, according to information from MedlinePlus, the website of the National Library of Medicine of the United States, it is advisable to carry out some routine examinations following the age of 40, which, in principle, are preventive in nature.
For example, the recommended age to start cholesterol screening is 35 for men with no known risk factors for coronary heart disease. Once the first examination has been carried out, it is suggested to review every five years.
If the person already has high cholesterol, diabetes, heart disease, kidney problems, or another condition, More frequent medical check-ups are recommended..
Visits to the doctor also seek to detect possible health problems, assess the risk of future diseases, promote a healthy lifestyle, among other objectives.
How to lose weight following 40 years?
Understanding the general health recommendations for people over 40, it’s important to take the next step and consult your doctor regarding the best option to lose weight (if necessary).
Now, regarding the methods to lose those extra pounds, it is important to consult an expert so as not to fall into the famous “miracle diets” or other types of extremely restrictive practices that can negatively affect health.
The WHO explains that Adults ages 18 to 64 should engage in moderate aerobic physical activity for at least 150 to 300 minutes per week. They can also perform activities of higher intensity in a range between 75 and 150 minutes a week.
As a complement, it is pertinent to perform moderate muscle strengthening activities for two or more days a week. The most popular option to meet this goal is to go to the gym, however, if the person has never exercised and at 40 years old already has certain physical problems, it is advisable to seek advice from a trusted trainer.
In its health guidelines, the WHO also advises limit the time spent in sedentary activities, because not burning enough calories during the day can increase the risk of developing obesity or being overweight. Sometimes, people in their 40s have office jobs where they spend most of the day sitting and neglect other activities. If this is the case, small changes in routine, such as increasing the number of daily steps or active breaks, can make a big difference.
In fact, a sedentary lifestyle leads directly to physical inactivity, one of the main risk factors for mortality from non-communicable diseases. According to the WHO, People with an insufficient level of physical activity have a 20% to 30% higher risk of death compared to people who achieve a sufficient level of physical activity.
Don’t forget the food
The US National Library of Medicine recommends eating a variety of foods, including vegetables, fruits, and whole-grain products, as well as lean meats, poultry, fish, peas, and low-fat dairy products.
As for drinks, natural water is preferable, avoiding sugary products. Healthy eating also means limiting the amounts of salt, sugar, alcohol, saturated fat, and trans fat.
If the goal is to lose weight following age 40, the guidelines are similar to those of any other age. Healthy eating is not equivalent to restrictive diets, but to having a balance and consuming the necessary nutrients for the body to function properly. If it is accompanied with exercise routines, the results will be even better and, progressively, they will be noticed on the scale.
