We know what you're thinking: It's an impossible goal. But it's extremely important to work out regularly during this decade of your life. "Testosterone levels start to become erratic, and you'll lose muscle mass," explains Louann Brizendine, MD, hormone expert and author of "The Female Brain." The good news is that 30 minutes a day is enough to make a difference. Pagano suggests focusing on high-intensity exercises in intermittent bursts. "Think full-body movement," she says, "like interval training on a cardio machine or circuit training with at least four different exercises." By working out regularly, you can help keep your hormone levels in check and preserve -- or even build -- muscle.
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If you're in your 40s ...
... and you want to take it to the next level.
Your fitness fix: Amp up your strength training.
"If you're in your 40s and you have a good history of training regularly, chances are you're in fantastic shape," says Trink. "Women at this age do really well with strength training -- their bodies respond beautifully." To wit: Madonna's arms once she turned 40. Squats and dead lifts that incorporate weights are Trink's weight training go-tos. Pagano says that now is the time to focus on your upper body if you're not already doing so. While both experts believe that you don't have to lift huge weights, two-pound dumbbells probably aren't going to cut it. "Women are so afraid of 'bulking up,'" says Pagano. "But if you're not lifting enough weight to build muscle, you're not getting any benefit."
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If you're in your 50s ...
... and you're going through menopause.
Your fitness fix: Work out for your mood.
"Honor the fact that your body is going through a normal, natural process, and pay more attention to knowing your physical self well," says Brizendine. Fluctuating hormone levels can lead to mood swings, and exercise is an excellent remedy. "Weight training causes the body to release substance 'x' -- medicine doesn't really know what it is," she explains. "But it improves mood."
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If you're in your 50s ...
... and you have a family history of osteoporosis.
Your fitness fix: Load your spine.
"Women with a family history of osteoporosis are at a greater risk of getting a diagnosis and should do everything they can to preserve bone density," says Brizendine. "Take calcium and vitamin D supplements, and do load-bearing exercises." Both Trink and Pagano stress the importance of focusing on your spine. "It's called axial loading -- where you're loading your spine and skeleton with weight," explains Trink. Pagano suggests working out with kettle bells and the ViPR, a full-body weight, for the best possible results.
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If you're in your 60s+ ...
... and you want to age gracefully.
Your fitness fix: Don't slow down.
"You want to be able to squat down to the floor to play with your grandkids," says Pagano. "The more active you've been up until this point, the more vitality you'll have later on." And the experts we spoke with all agreed that there's no reason to slow down as you age -- unless your body tells you that you should. "If something's uncomfortable or hurting, be sure to acknowledge it," says Trink. "But that's good practice for everyone."
If you're just getting started with an exercise routine, it's not too late. "The first thing I would do is discuss nutrition -- it's a key factor in losing weight and preventing disease," says Trink. Then, he suggests adding activities to your daily life -- like walking. "Small steps in the right direction can have a huge impact," he says.
Most of us have an arsenal of serums and creams to fight wrinkles -- so why aren't we taking the same all-in approach when it comes to tackling another major pitfall of aging: a slowing metabolism?
According to the Center for Disease Control, the average American woman gains almost a pound a year after age 20, meaning that the fear of turning 40 and being stuck with an extra five, 10, or even 20 pounds is perfectly legitimate. And the longer you wait to develop a fitness strategy, the harder it's going to be to get rid of the pooch.
While hormones are part of the equation, especially as your body changes during different phases of life, your weight is within your control. "The reason we get weaker and out of shape as we get older isn't so much about biological factors as it is about lifestyle factors," says Dan Trink, Director of Personal Training Operations at Peak Performance in New York City. "If you stay active, you'll have a strong, healthy body your whole life."
Trink, along with all the experts we spoke with, believes that it isn't about adding specific exercises to your routine as you age -- it's more about adjusting your workouts to your changing lifestyle and hormonal profile. "A lot of the training for different age groups is going to be similar," says Maria Pagano, RD, exercise physiologist and Tier 4 Personal Training Manager at Equinox. "But the reasons behind it are different."
Whether you're looking to amp up your routine to get rid of a few pesky pounds or you haven't worked out in years, it's never too late -- or too soon -- to start. "At any age, the risks of being sedentary far outweigh the risks of pulling a muscle," says Trink. "Getting to the gym is much safer than sitting in a chair for the rest of your life."
You heard the man. Now, are you ready to get off your couch and onto a treadmill? See the best workout for your age now.
