How to Balance Career and Fitness For Dads
After some years pass by its seems fitness for men is harder for us to get up and take care for our body, there is always something that keeps you from not doing exercises, like your busy day in work or you plan to spend more time with family or friends, or hobbies too, and even if we want to go in the gym there seems to be no time for it. But what if your body now is more tangible to injuries, and your way of doing things have changed since you was 20 years old.
What will happen with your body in the coming years? What if you put a little effort and find time now to do your daily exercises to power and prepare yourself for your breakable days. If you are looking for ways to balance career and fitness, then here are some steps you should take in order to thrive on your 40’s and your coming years.
Steps in Achieving Fitness for Men
- With time your body become more fragile and subject to injury, your muscles and tendons are less flexible. When you do a 15 minute of light warm up helps to neutralize this obvious truth, you have to take warm up more seriously and it need to be the first part in your workout routine. Your flexible muscles and resilient joints will prevent you from any sidelining injury that you may not fully recover from. And the best way to insure them is by starting with an after stretching (not any static stretching) that will last for 10 to 20 minute after your workout. Stretching routine after your muscles are warm is a flexibility-force multiplier, start stretching.
- When you are in your 40’s your life is even busier, your job, your family, and your community keeps you busy and there seems like you don’t have time for fitness. But you have to make time for it because you already know how important fitness for your future body is, here are some tips for you to balance your fitness and career:
- Start to exercise early in the morning, and so anything that will keep you busy throughout the day will not impact on your fitness routine.
- Start to use your bicycle to work instead of car or bus.
- Start to exercise with your family, play with your kids for example.
- Find a collage or a friend to go in fitness with.
- Healthy mind in healthy body. It’s time for you to understand that the happiness that you are looking for starts within yourself and the 40s are a great time to start making out more time for you. Take care of your mental well-being, start by mindful walking, meditation, rise early and adopt a nighttime routine. Book yourself for a week-long spiritual holiday next time, and detox your soul. It will help you also to see more clearly that your body needs an ongoing care and thus maintaining your two most important things. Mind and body.
- Sleep is important! But once you cross the age of 40, its time to re-evaluate your sleeping habits and understand the basic need of sleeping 8-10 hours to recharge your body. Fatigue, tiredness, sore muscles, etc., are all parts of ageing. During the 40s, the increased stress levels and significant hormonal changes can disrupt the sleeping patterns. To balance it out, having a healthy sleeping pattern is essential. Instead of chasing the alarms and snooze buttons, ensure that you sleep well and get up early and fresh.
- If you have picked up wrong habits over the past years, then it’s time to take a step back and reorganize your eating patterns. Diet plays an incredibly important role in all bodily functions: cognitive, sleep, neurological, etc. Start by eating more fiber an adult man requires some 30g of fibre a day, but it seems that on average we get less than 18g. Fiber is found in grains, legumes, fruits and vegetables. Fuel yourself with whole foods not junk food, they have an impact on your hormones. Balance your blood sugar and don’t take any supplements without seeking a professional, reach for antioxidants and get it your omegas every day. Kick up your calcium intake and lower your salt intake.
“If a person eats the same exact thing they ate in their 40s and 50s as they did in their 20s, they’ll experience weight gain because their metabolism is slower and because they have naturally less lean muscle mass,” says Zuckerbrot. Get serious and start being more mindful and choosy with your food options. Fine-tuning your eating habits now will allow your body to function better long term. Talk to a dietitian and get some good advices about your food choices and stick to your plan no matter what.
If you start to experience pain you should go to your doctor, your body is not young anymore and your pain is instead a warning that your body is about to be broken, don’t ignore the pain. Don’t do any hard lifting because you might pay for them with soreness or any injuries, instead focus on average-weight exercises with large ranges of motion like: yoga, swimming, martial arts etc. These exercises produce exactly the kind of strength and flexibility your older body needs.
- Yoga is a full body and mind workout. The physical benefits of yoga include strength, flexibility and balance. The pranayama is a great way to strengthen the body to deal with stress. Yoga is the perfect natural medicine to help cure problems related to ageing. With regular meditation, chanting, asanas, etc, one can ensure a more balanced life for the years ahead.
- Work on your aerobic fitness (cardiovascular health by running, swimming, biking, etc) but don’t ignore muscle strength. Try and clock the gym at least twice a week to build the main muscle groups as this will compliment your quality of life in the years to come.
- There is no age bar for picking up new sports. However, remember there is a risk of sports injuries. So if you are running, playing a racquet game, or soccer etc, make sure that you strengthen your body in all the three planes (frontal, sagittal, transverse) as this help avoid injuries.
- We are all caught up chasing our careers. But the 40s are the time to consolidate with our friends, family and other relationships. Call up a school friend, spend some time shopping with your family, go out on vacations with friends or just join a community in your neighborhood – the options to socialize is many though. Social health translates into well-being!
Even if you have been exercising most of your adult life that doesn’t mean that you have to do the same exercises and routine that you have done when you were 20 years old. Irritating injuries can prevent you from executing proper form, and your body is more susceptible to problems associated with age. Here you can have a look to some exercises that is better to avoid when you are over 40.
- Ab-targeted exercises alone won’t take of your belly fat. A well-rounded workout combined with a healthy diet will help you lose weight overall. Even if you do 1.000 crunches a day, you can’t get rid of that spare tire without working your entire body. Ab exercises are good for toning muscles that are already trim and lacking fat. When you’re middle aged, crunches, sit-ups and other ab exercises can cause spinal problems. In extreme cases, you can sustain a spinal fracture. Crunches can also strain your neck and cause poor posture. Unless you keep your back 100 percent straight when doing crunches, you can injure yourself. As a substitute, try planks instead.
- Everybody loves cardio especially women’s, but it can be tireless on a middle-aged person who is not used to do extreme exercise and constantly. If your body is working too hard under stress, than you will produce the hormone called cortisol which can make you gain weight. And that’s the exact opposite of what you want to achieve, in cardio takes place jumping jacks. They are an excellent full-body exercise but they can be tough on you ligaments, high knees are also strenuous for the joints, tendons and ligaments, they can hurt also the knees and hip flexors. You know that the cardio is great for your cardiovascular system in moderation, but if you are over 40 and regularly engage in intense cardio routines, it can be problematic on your muscles. So, skip the 60-minute boot camp class and opt for a shorter, high-intensity workout instead.
- Squats are known as one of the most basic and effective exercises for the legs and glutes. However, knowing that older bodies are more susceptible to injury in particular if weights are involved. If you do them wrong, they can cause lower back and knee injuries due to muscle strains. Furthermore, squats may add muscle to your hips, making them appear wider. Many people will mistake the added bulk for fat gain when it’s actually muscle gain. It’s one area that people usually want to slim down, not emphasize. And because your body’s metabolism slows down after age 40, this is one spot you probably want to keep trim. You can replace them with lunges and step-ups.
- Doing leg extensions in the beginning can be difficult for your knees, of course as you age. And if you involve heavy weights it can cause you big problems. Your knees are not built to fully extend while pushing out a heavy set of weights. Knee and ankle injuries are a common problem associated with the use of a leg extension machine. Even the younger people should avoid the equipment because it could cause knee problems in the future. Try dumbbell lunges instead.
- If you do them improperly dead lifts can cause damage at your back. Starting from lower back pain which you can experience it for a few days and at worst you can suffer a spinal injury. Furthermore, if you drop the weights while doing a dead lift, you can severely injure your foot. With age it becomes more difficult to maintain proper form because you may actually have other injuries and you are trying to compensate for the problem. Bent-over rows are a good substitute for dead lifts as long as you do them right.
- One place that people target often is the triceps because nobody likes their arms to jiggle, but however if you don’t position your arms properly when doing this exercise it can be painful and may cause injury. Your upper arms and rotator cuffs include tiny muscles that you can easily damage, as an alternative you can try triceps push-ups or just single-arm triceps kickbacks.
- This is a slightly awkward exercise when just using a little amount of weight, so when you start piling on the pounds it puts increasing pressure on your shoulders and rotator cuffs. It can place stress on the rotator cuff if the bar is pulled down too far. Some people who perform this exercise sustain shoulder strains and tears. Close-grip pulldowns in front of the body are a good substitute.
“How can I fit in exercise?” – There are multiple ways, from getting up earlier to exercise before work to cycling or running to work instead of driving or taking the bus
“How can I get motivated to exercise?” – The most effective way is being held accountable, either by your partner, work colleague or a coach, having to answer to someone and check in with them will mean you are more inclined to stay on track
“How can I get more energy?” Exercise is a great way to boost your energy long term, by being fitter you are more inclined to want to do more and eat better because you have more energy
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