By the time you reach 40 your life starts to settle down.
You do not need to worry as much about what your future holds, as, by this time, you have made some important decisions that helped you shape a career, and you understand the future better.
Plus, sex gets better at this age, since you’ve been spending all the previous years building up experience.
Studies show that people in their 40s still enjoy sexual intercourse very much1!
Let’s face it, while there are many great things about being in your 40s… there’s some baggage that comes along too.
Maybe you’ve settled too much, leading to a bigger belly and a body that isn’t as fit as it used to be in your 20s.
What Happens When We Are At The Threshold Of Midlife?
While many people are enjoying their mid-40s, others are entering a phase that we all just call a midlife crisis.
Surely many people make jokes about going into a midlife crisis – but it is important to understand that this something real that can be deliberating.
During this time of life, we have to undergo autoplastic mastery2, which allows us to mature.
Unfortunately, some people find it difficult to cope and deal with this process.
Along with the pressure of understanding what the future has and having a set of goals in place to allow for a great retirement, as well as the possibility of depression during a mid-life crisis, there are some physiological problems that also tend to become present at this time.
You probably know what we are talking about here if you’ve reached your mid-40s already.
Fatigue
Fatigue – that feeling of being tired and becoming weaker – is quite common amongst those in their 40s.
Around 14.3% of men, along with an estimated 20.4% of women, complain from these symptoms3.
Among women, getting closer to the age of menopause often causes fluctuating hormones.
This can lead to fatigue as a symptom.
Men can also experience andropause, which reduces testosterone levels in their body. Yet another way that fatigue may develop.
Postural Damage
Postural damage often comes from years of computer, desk based work, an improper posture4 – at the age of the mid-40s, and these problems can quickly start to pile up.
This leads to postural damage, which comes with symptoms like sciatica and back pain, neck pain, knee pain and other potential issues that can cause pain and create damage.
Muscle Pain
Lean muscle mass often tends to decline with age.
Another common issue experienced by both men and women as they age would be muscle pain.
Various potential causes like arthritis, osteoporosis, injuries, as well as a poor posture are to be blamed.
This study explains that muscle pain and cramps are especially common in women between the ages of 45 and 605.
Joint Pain
Similar to muscle pain, the prevalence of joint pain tends to increase with age – and becomes especially an issue when you reach your mid-40s.
There are also different causes for joint pain at this point in life, including wear and tear on joints over the years, the development of conditions like arthritis, and fluctuating hormone levels6.
Both estrogen and testosterone play a part in bone health.
In women, estrogen starts to decline.
In men, levels of testosterone go down.
Injuries
With poorer muscle mass and strength than a decade ago and a reduced bone density, injuries also become something that you need to start worrying about.
A simple fall can cause fractures.
You can easily suffer sprains and strains.
Knee-related injuries are common among people in their 40s.
This may include meniscus tears, along with MCL, LCL, PCL, and ACL. Ligaments can be torn, and fractures can occur.
These injuries can take longer to heal since your immune system isn’t as strong as it was a few years back.
Jazz Alessi will work closely with you and help you transform your body, lose weight, rehabilitate and avoid injuries using a highly customised – effective programme.
Get in touch with Jazz today for a FREE CONSULTATION !
Sedentary Lifestyle – Sitting and Inactivity
During your mid-life, you may find that all of the physical changes your body goes through makes you less active.
This brings about a host of new challenges.
An office based sedentary lifestyle causes weight gain and leads to many other health conditions.
One study explains that there is a significant increase in the risk of heart disease when you live a sedentary life7.
Many other diseases, including cancer8, have also been linked to this type of lifestyle.
How One Can Transform Health In The Late 40s?
We have now touched the issues that often arise along with your mid-life crisis.
The question now is… what can you do about it?
The good news is, with just the right mindset, you can overcome many of the problems that you may experience in your mid-40s.
It is definitely possible to rock a great physique at this age, but you need to go to work and use the right strategies to achieve such goals.
Let’s take a look at a few useful strategies that can be of use to you when you reach your mid or even your late 40s…
Go Smarter
The same old exercise routine that you’ve been doing since you were 25 years old – now that can quickly become boring.
Plus, your body has matured, changed and you found that decreased flexibility already started to limit some of your options.
You might need to adopt something new.
So, why not completely change the way that you are exercising.
There are many great programmes out there and different types of Pilates exercises.
Give each of them a try and see what fits your life best.
Also, aim to do both cardio and strength training exercises.
This way, you can keep the pounds off and attend to your muscle mass at the same time.
Adopt a Nutritious Diet
Nutrition is essential among the ageing population – even when you are still as young as 45!
You need to ensure that the meals you eat are nutritious.
Make sure that every meal has a balanced amount of macronutrients – including proteins, healthy fats, and the good kind of carbohydrates.
A good idea would be to get all of your daily vitamins and minerals from your diet.
Plant-based foods are known to be high in fibre but, also in phytonutrients.
Phytonutrients are powerful antioxidants9 that can protect you against cardiovascular conditions, dementia and many diseases
Work On Your Sleep Patterns
Sleep is crucial throughout your entire life – and becomes even more important as you age.
When you reach your late 40s, make sleep a priority.
The National Sleep Foundation recommends10 that you sleep for at least seven hours a night – but don’t be afraid to stretch it out to a full nine hours.
Sleep helps your body restore from a hard day at the office, while also preparing you both physically and mentally for the day to come.
Adopt Healthier Lifestyle Habits
Take a good look at your life as it is right now.
Try to determine things that are not good for you – these may be some of the poor habits.
If you are smoking, then try to quit.
Smoking is linked to cancer, lung disease, heart disease, and many other conditions that can have a negative effect on your lifespan11.
If you are keen on sitting down in front of the television all night long, then change your routine – maybe go for a brisk walk or a run.
Try to get more active and reduce your sedentary time.
Cut back on fast foods – instead spend some time in the kitchen preparing a nutritious dish for you or your family.
Personal Trainer Can Help Those In Their Late 40s
Switching up your game later in life can be tough – but it’s not impossible.
This is where an elite personal trainer specialised in health rehabilitation can definitely come in handy.
When you turn to an elite personal trainer, there are many benefits you can expect.
This type of trainer is experienced in working on a one-on-one basis, developing a programme that takes you and your specific needs into account.
An elite level personal trainer rehabilitation trained will also be able to consider your existing health conditions and injuries.
You will enjoy training using a customised programme that can improve your symptoms, rather than cause further injury and just make your life harder.
With the help of an elite personal trainer, these are just a few of the potential benefits and programmes that you may be given access to.
Strength Training
Whether you are a man or a woman, strength training is certainly a must when it comes to exercising in your mid-40s.
This study12 provided evidence that strength training can effectively increase the resting metabolic rate, as well as provide an increase in lean muscle weight, along with a reduction in fat weight.
Further benefits noted in the study included improved movement control, enhanced physical performance, an elevation in self-esteem, and better cognitive performance.
Compound Whole Body Exercises
Lifting weights alone are not enough to get you in your best functional state, good shape and to offer you all the benefits of physical activity.
An elite personal trainer will be able to develop a programme that exercises your entire body – every muscle will be engaged throughout the session.
At the same time, because it is customised to your specific needs, you avoid strains and injury risks.
The right customised exercise programme can help you accomplish your weight loss and injury rehabilitation goals. And overcome many common issues that you may experience as you reach closer to 40 –50or more.
Contact usnow for aFREE CONSULTATION!
121 Pilates
Pilates has been shown to be an exceptionally beneficial method of exercise but, whilst you exercise there is a risk of aggravating an existing injury.
This is why you need to opt for an elite level personal trainer who is also trained in the authentic Pilates method.
Once you go over the age of 35 – 40 the risk of injuries are significantly increasing so, it is best to shield from injuries while you train.
A 2nd Generation Pilates teacher in London will develop a Pilates programme that is unique to you – taking into account your gender, age, risks, existing injuries, activities and other factors.
Customised Diet
Nutrition also plays a role in your transformation while going through a mid-life crisis.
With an elite level personal trainer who is experienced in both exercise and nutrition, your life becomes much easier.
This trainer will be able to develop a personalised nutrition diet plan just for you – to ensure you get the nutrients that your body needs, with the perfect combination of macronutrient profiles (protein, carbohydrates and fats) included in every meal.
Integrated Approach
When opting for an elite personal trainer, you also get an integrated approach to your entire transformation.
There is no need to visit one professional for your strength training protocols, another for injury rehabilitation, and see a nutritionist to help you set up a good meal plan.
One single professional will be able to develop a programme that includes everything you need to get your body into shape, recover from injuries, and boost your health.
Do you have any questions?
Jazz Alessi will design a customised programme to help you get rid of muscle and joint pain.
This may include whole body exercises, Pilates, one to one coaching and a nutritious meal plan to recharge and rejuvenate you to help you make the most of life.
Book your FREE CONSULTATIONnow!
References
1 S.T. Lindau, N. Gavrilova. Sex, health, and years of sexually active life gained due to good health: evidence from two US population based cross sectional surveys of ageing. The BMJ. 9 Mar 2010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835854/
2 R. Martin, H. Prosen. Mid-life Crisis: Growth or Stagnation. Official Publication of The College of Family Physicians of Canada. Nov 1972. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2370750/
3 H. Meng, L. Hale, F. Friedberg. Prevalence and Predictors of Fatigue Among Middle-Aged and Older Adults: Evidence from the Health and Retirement Study. HHS Public Access. 1 Oct 2011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2981161/
4 Prevalence Rate of Postural Damages, Disorders & Anomalies among Computer Users. ResearchGate. Apr 2016. https://www.researchgate.net/publication/313029951_Prevalence_Rate_of_Postural_Damages_Disorders_Anomalies_among_Computer_Users
5 M. Kozinoga, M. Majchrzycki, S. Piotrowska. Low back pain in women before and after menopause. Menopause Review. 30 Sep 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4612559/
6 J.A. Roman-Blas, S. Castarieda, R. Largo, G. Herrero-Beaumont. Osteoarthritis associated with estrogen deficiency. Journal of Arthritis Research & Therapy. 21 Sep 2009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787275/
7 S.Y. Kim. Sedentary Lifestyle and Cardiovascular Health. Korean Journal of Family Medicine. 23 Jan 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788838/
8 P. Ma, Y. Yao, W. Sun, S. Dai, C. Zhou. Daily sedentary time and its association with risk for colorectal cancer in adults. Journal of Medicine. 2 Jun 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5459729/
9 C. Gupta, D. Prakash. Phytonutrients as therapeutic agents. Journal of Complementary & Integrative Medicine. Sep 2014. https://www.ncbi.nlm.nih.gov/pubmed/25051278
10How Much Sleep Do We Really Need? National Sleep Foundation. https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need
11 Multiple Authors. Clinical Effects of Cigarette Smoking: Epidemiologic Impact and Review of Pharmacotherapy Options. International Journal of Environmental Research and Public Health. 28 Sep 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664648/
12 W.L. Westcott. Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports. 2012. https://www.ncbi.nlm.nih.gov/pubmed/22777332
