Starts at 40 Indeed
They say that life starts at 40 [actually most men at 40 and above said it].
Being at your 40s is a good start to a new level of perception concerns to your lifestyle. According to a research team by Pedro Saint-Maurice of U.S. National Cancer Institute, they encourage inactive adults to be more active and this suggests that midlife is not too late to start physical activity.
The Everlasting Health Concerns of Getting Fit at 40 for men
There have been multiple questions raised on what are the best ways to get into shape. After easing into fitness, this is what those over 40 should aspire to do regularly according to health experts:
Confront your vices – Your 40s are the time to take a closer look at your behaviours and consider your vices as one of the biggest factors which can affect your health. Have you ever seen a bearded big guy with tattoos all over his arms getting afraid of needles? I have seen one when we have our annual physical examination in the company I worked at.
I imagine that if you are that afraid of such small thing, wouldn’t it be wise to slowly stop with your vices at the 40s? Or else the doctor is ready to see you get operated—and he got his paycheck!
Get enough sleep every night – having a good night sleep is incredibly important to your health. It, one way or the other, contributes a greater impact to your body system. There is also a trigger is not getting enough sleep that affects the emotional state. Getting enough sleep is as important as getting fit.
Regular exercise – With physician approval, embark on an exercise program that includes: stretching before workout aerobic exercises, like biking, treadmill, and weight training that builds up to a 30 to 40-minute workout, five times a week.
Regular consultation – I know that there is no fun in going to your doctor to get checked. But you definitely want to get check your blood pressure and sugar level at this stage in your life. It is time to admit that we need the expert’s advice as well.
Eat more protein – Since you are doing exercise that will consume your energy, then it is very important to get the proper source of energy. Ivana Chapman notes that it is recommended by USDA to consume 5.5 pounds of protein daily. She says that in order to build muscle during your getting fit at 40, you have a target of 0.8 to 1 gram of protein per day.
Life is Still Slow to Move at getting fit at 40
The best way to consistently do in what we are doing is to apply the 21/90 formula, and most successful individual uses it. What is 21/90 formula? Someone said that it takes 21 days to make a habit and 90 days to make a lifestyle. I don’t know who invented it but I can personally testify that it is effective with firm dedication. That being said, we will make getting fit at 40 a daily, consistent habit until it became a lifestyle.
Admiral McRaven made a very strong and impactful speech at the University of Texas at Austin Class of 2014. He said; “If you want to change the world, start by making your bed.” He also added that you will get your body moving by fulfilling the first task of the day. You got it right! Now that your motor system is awake, you will be able to start with the exercise.
Try making your bed as soon as you wake up for 21 days and when I said as soon as you wake up, it means no looking at your cellphones first or checking email. Just fix the bed and afterwards, stretch your body a little.
One-shot for Healing
How are you? Do you feel happy or are you still trying to pursue happiness? It feels like a never-ending mystery right? Getting fit at 40 is definitely the right thing to do because who wants to get sick or pay hospital bills, right?
There is one secret to actually succeed in getting fit at your 40s. That is to find deep happiness from the inside out—genuinely happy, fulfilled and content in life. This is the best time to show more love to your spouse, kids and grandchildren. It is the best time to show kindness to your bosses and be compassionate to that reckless driver that nearly gets you into an accident. We may admit it or not, there is really no point in getting mad, frustrated and anxious all the time.
Spend the emotion wisely so that the proper energy will flow into your body well. Then this will go well to all the training and exercises that you are doing. There is “one way or another” here because getting fit physically also needs getting fit mentally and emotionally.
Let me share a simple technique that will help you get fit mentally and emotionally. Hal Elrod, an entrepreneur and author of the famous book Miracle Morning introduced the 5-minute rule [and he gave credit to his manager in his direct sale career]. He survived a tragic car accident that nearly took his life and was diagnosed with acute lymphoblastic leukaemia—he still miraculously survived the life-threatening disease.
The 5-minute rule will give you the ability to calm your emotion. He said it is okay to feel mad, get frustrated, get angry [notice that these are negative emotions] but it should not be more than 5 minutes. Why? Jay Shetty [a former monk] expanded the principle by stating that if it does not matter in 5 years’ time, then do not dwell with the emotion for more than 5 minutes.
We will still apply the 21/90 formula in practising the 5-minute rule. Why is it necessary to start getting fit at 40? You are getting fit for the reason that it is the remaining time that you can spend with your family. You definitely don’t want them to feel that you are not mentally present because of things that you cannot let go. Give it a time you will be healed.