Here are just a few factors that will have an impact on how we should be exercising as we approach our 40's and beyond
Work demands and family life
Trying to fulfil your work duties and progress in your career can make you feel like something has to give. But you don't need to spend hours in the gym to make progress. Focus on total body workouts 3 x per week with short rest times to keep the intensity and heart rate up. It takes teamwork and planning to balance the kids and exercise. Why not join a gym with childcare facilities? Or train at lunchtime so you can focus on the kids at home. Involve the kids in your exercise - I use a 'Weeride' bike seat on my bike so I can still get some cardio in at the weekends. Home workouts with bands/kettlebells/weights after the kids have gone to bed really maximise time- there really are no excuses!
Hormonal changes
As we get older our natural levels of testosterone decrease, which can lead to a decline in our lean muscle tissue. If we are getting a broken nights sleep due to kids, our stress hormone, cortisol, can elevate. This can make it harder to gain muscle and lose fat. A structured resistance program, good diet and correct supplementation can help to combat these factors.
Joint wear and tear
As we got older, our level of joint mobility and flexibility naturally declines. Don't exacerbate this issue up by continuing to lift the same heavy weights and the same exercises week after week. By periodising your workouts, utilising different rep ranges and exercises you can help avoid excessive joint wear and niggling injuries. Try to incorporate some stability exercises to challenge your core and small stabiliser muscles, as your body is only as strong as its weakest link.
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