This decade, a combo of perimenopause, an ever-slowing metabolism, and too little exercise inches the numbers on your scale higher. You’re more likely now to see your waistline grow, thanks to the stress of worrying about your career or the future, or caring for children and/or aging parents.
That stress causes your body to produce more cortisone, which directs fat toward your middle and may up your risk of heart disease, says Marianne Legato, MD, professor of clinical medicine at Columbia University. Those extra pounds may also move you right into the high-risk zone for conditions like high blood pressure, diabetes, and high cholesterol, cautions Howard Sesso, ScD, associate epidemiologist at Brigham and Women’s Hospital. One solution: exercise.
Cardio routine
This 35-minute routine not only helps with coordination and builds bone without straining your joints, but will also burn belly fat fast. Do it 4 times a week.
1. Find a challenging but doable hill or series of hills.
2. Walk briskly for 5 minutes to warm up.
3. Power-walk up the hill, then jog back down.
4. Do 20 Walking Lunges: Step forward with your right foot and lower into a lunge position (make sure that your right knee doesn’t extend past your toes). Step forward with your left foot and repeat the lunge on the opposite side.
5. Walk at a fast pace until you reach another hill, or circle back to the initial hill.
6. Repeat steps 3 through 5 for 25 minutes.
7. Cool down with 2 minutes of slow jogging and 3 minutes of walking at a moderate pace.
Strength routine
This 15-minute routine is ultraeffective at building and maintaining bone, muscle, flexibility, and balance. Do it 2–3 times a week using 5- to 8-pound dumbbells, then move up to 8–10 pounds as you progress. Rest for 1 minute between moves.
Comments (6)
Can u please send me more health plans for women in their 40’s. I would really like a diet plan and more exercise tips.
thank u.
Marcia
i am overweight i need help, what about using treadmil 4 times a day 1 hour
The most important thing to remember is to eat HEALTHY, MOVE and PUSH yourself even though you do not want to and CHANGE the way you think about exercise and diet. It is NOT exercise and diet, it is a lifestyle and it HAS to be the only way to live. I had a weight problem my entire childhood until I was 18. I changed back then the way I viewed eating and moving and making the right choices. I have successfully kept off all the weight since then, even during pregnancies, and I am now 47, soon 48. No one person or one thing can do this for anyone except yourself. Eat to live, not live to eat.
I’M OVER WEIGHT I NEED SOMEBODY TO HELP ME ENCOURAGE ME TO EXERCISE AND EAT HEALTHY. PLEASE GIVE ME SOME ADVICE ON HOW TO NOT GIVE UP!!!
Iam overweight my age 44 my height 5 5″ 190 pounds deficit on vitamin D and the good colesterol is low what u can suggest me i should do treadmill and diet In my mind idont know how to do it but i need to do something stress me out Please suggestions thank you
I am 47 and overweight and exercise every day for few years now. It’s a constant strugle, but I will not give up..Smaller portions of food and eating 5-6 times a day. Avoiding red meat and less carbs helps. No fast food and pizza and soda.
…I also have a personal trainer now ( my b-day money) and it really helps. (Mix of cardio and 5-8 pound dumbbells. I am loosing inches and feel happy.
Have more energy then ever. Invest in your health and don’t feel guilty.