Every individual or living being is responsible for their own fitness on what they eat; how they eat or their lifestyle system. In today’s time, the generation of this era becoming more lazier than before, especially after the covid pandemic situation by doing online work at home. Sitting all day on a chair, or bed; affects health and brings some neck and back problems.
Why fitness is necessary for women after the age of 40?
Fitness brings some positive vibes to the body system, maintains physical and mental health, reduces the risk of diseases, gives you clarity in thoughts, and helps you in focusing on the work properly. Many more reasons are there for the necessity of fitness.
Problems that women face in their growing age:
After the 40th age of women, their bones get weaker and most women are not able to do some heavy or normal daily household work or heavy work due to their lifestyle changes. Normally women’s bones get weak after the delivery. Women that have normal delivery recover fast but those who have a cesarian section bring weakness in bones or body, and to recover this they should be treated well after the delivery.
Women face menopause after the age of 40 which leads to various problems like dark patches on the face, weight gain, saggy breasts, obesity, tenderness, high blood pressure, etc. That is why fitness is very important.
Some fitness tips for women after the age of 40 to stay active:
There are Some tips for women that how to stay fit after the age of 40 which is very important are described below:
Food or nutrition
Food which is healthy is very important for women, especially after the age of 30. They shouldn’t eat oily or fatty food which increases heart failure risks, high blood pressure, and increased fat and cholesterol that causes severe cardiovascular diseases. Women should eat different varieties of fruits like apples, pomegranate, watermelon, muskmelon, mango, banana, kiwi, orange, grapes, etc. which contain a great amount of vitamins such as A, E, C, etc. variety and medicinal properties too.
Every fruit contains its own nutritional and medicinal value. Different fruits contain different vitamins such as:
- Orange contains vitamin C and vitamin D.
- Apples are a good source of vitamin C and fibers; also quoted as “An apple a day, keeps the doctor away”.
- Watermelon contains water, a huge amount of vitamin A, and a lower amount of vitamin C and potassium, and contains citrulline acid that helps in lowering your blood pressure.
- Papaya is also a watery fruit that contains vitamins A, E, and C which also contain anti-oxidant properties; eating papaya on a daily basis produces heat in the body and down the estrogen level in the body.
Salads and raw and green vegetables that contain minerals and ions make the body healthier and wealthier.
Cardiovascular exercises or yoga
Yoga like Surya Namaskar, Pranayama like kapal bhati, anulom vilom, etc. Growing age brings various health problems and to overcome those problems, women should do brisk walking. Doctors suggest a minimum of fifteen minutes of brisk walking daily a woman should do to lower the risk of heart failure, and other diseases.
Rest and Recovery
Women have to go through some surgeries during their growing age like tubectomy, and uterus removal due to some reasons. To recover fast they should take proper rest, have healthy food such as ghee, jaggery, fruits, amla, etc. Rest is equally important for women for proper recovery.
Mental Health Yoga
Meditation is much important for living beings to stay fit by the mind. Most women cannot sleep properly during growing age due to overthinking, tenderness, etc. Meditation, laughter therapy, message, and many other options are there to calm the mind.
Better sleep is the main reason for fitness; if we do not sleep properly it leads to diseases like sleep deprivation, depression, headache, irritation, etc. To stay fit, women should take proper sleep by doing some exercises, yoga, meditation, laughter therapy, etc.
Growing age of women brings so many problems in their body such as weakness, bones weakening, sleep deprivation, etc. which occurs due to late night sleep, use of digital devices, and unhealthy food that creates problems in easy digestion which affects sleep and mind too. Change your lifestyle such as reducing the use of mobile phones, and sleep according to your sleep-wake cycle or circadian rhythm. Eat fibrous or healthy food which is easy for the digestion process. Eat less fatty or oily food that helps you in staying fit.