So many people return to the fitness goals of their college days once they hit their 40s. For many, this is the decade when babies and toddlers have grown into older children who are more self-sufficient. If you’ve made the commitment to go all-in on fitness as a 40-something, and it's been a long while since you had a regular gym routine, there are a few things you should know. Here are some tips to help you ease your body back into fitness mode:

 

Embrace Strength Training

Back in the day, aerobics was the popular workout of choice, and there's nothing wrong with burning calories by any means. However, building muscle mass becomes even more important once you reach your 40s since you do begin to lose some of it as you age—the technical term is sarcopenia. The best way to fight back is by incorporating strength training into your routine and more protein in your diet. This "one-two punch" can help build your muscles back up, and keep them strong for years to come.

 

Strengthening your muscles also has the benefits of burning more calories during rest, and helping to prevent osteoarthritis later on in life. Aim to strength-train using a combination of heavy weights and body weight calisthenics three times per week.

 

Knock Out Aches and Pains

Sometimes you may notice a bit of discomfort after doing repetitive movements like your tennis backhand or golf swing. As long as it's not unbearable (in which case, you should consult a doctor), it's most likely tendonitis, which can happen to anyone who is active.

 

The good news: There are things you can do to reduce joint and muscle pain and perform just like you did in your 20s. First, try not to overdo it when lifting heavy items, and listen to your body's cues during workouts or other strenuous activities so you don't injure yourself. It is also smart to add exercises like yoga and Pilates into your routine to help improve flexibility. Lastly, if you do wake up sore and stiff, don't blame it on your birth year. Instead, give your joints and muscles some rejuvenation by taking a soak in your Jacuzzi® Hot Tub, which is proven to help.

 

Don't Rush Progress

Training hard can take its toll on anyone, but in your 40s and beyond, recovery may take a bit longer than it used to. It's important to give your body rest in between workouts, especially if you're working large muscle groups. This will help you avoid injuries and prevent even longer setbacks.

 

Also important is that you try to get adequate sleep each night, which can be challenging as hormonal changes, especially in women, can interrupt sleep patterns. The good news is working out helps promote better sleep, so stick with it.

 

By staying in tune with the physical changes that come with entering your 40s and taking a "smarter, not harder" approach to fitness, you can become your best self and stay healthy for the long haul. You may even find yourself in the best shape of your life.

Get more tips on how a Jacuzzi® Hot Tub can help with fitness and recovery.