Fit, Fabulous and Forty Plus!

Fit, Fabulous, and Forty Plus! Kasey Gough, DPT Brittany Armstrong, DPT Springfield Clinic Physical Therapy

Overview
Muscle, bone, and joint changes with age
Metabolism and nutrition
Ways to keep you fabulous well past middle age
Helpful exercises for everyday

Muscle, Bone, Joint Changes
Bones lose density
Loss of calcium and other minerals
Joints become stiffer and less flexible
Loss of cartilage, mineral deposit, bone spurs
Muscle atrophy and lipofuscin
Use it or lose it (women 40s, men 20s)

Summation of Changes
Stooped posture
Fractures occur more often
Arthritis “crunches”
Feelings of stiffness after inactivity
Loss of muscle tone and definition
Harder to regain lost muscle tissue
Decreased strength and endurance

Metabolism and Nutrition
“ It isn’t me, it’s my metabolism!”
Genetics, thyroid function, muscle mass
Every decade of life past age 40, metabolism decelerates by 5%
i.e. if resting metabolic rate 1,200 calories at age 40, it will be around 1,140 at age 50
Age and life also add to battle in losing weight over 40
More complicated/stressful lives with children, work aging parents
Fast food easily available and economical

How Can I Stay Fabulous?
Exercise!
150 minutes moderate aerobic activity (brisk walking, running, swimming, bicycling, etc.) OR
75 minutes higher intensity aerobic activity (short sprints followed by walking, short sprints cycling followed by small recovery, etc.) AND
At least 2 days per week strengthening major muscle groups (squats, lunges, crunches, push-ups, etc.)
Get over that metabolic speed bump by increasing intensity by adding hills into your daily walk or ramping up resistance of on your cross trainer
Abstain from smoking and drinking excessively

How Can I Stay Fabulous?
To maintain current weight at age 40, you must eat 100 calories less a day because of the natural course of aging
Refrain from starting a new fad diet.
Eat at least 1,000 calories a day. Your body needs food!
Eat small meals/snacks every 4-5 hours
Plan what you will eat prior to that day
Make breakfast a priority
Eat protein with every meal to boost metabolism and maintain muscle mass
Fish, chicken breast, turkey breast, lean red meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans and lentils

Sample meal:
Breakfast: yogurt with fresh fruit
Lunch: turkey burger on whole grain bun and salad
Dinner: grilled chicken and vegetables and a baked potato

References
Dugdale, DC. Aging changes in the bones, muscles, joints. Medline Plus. 15 August 2010. Available at http:www.nlm.nih.gov/medlineplus/ency/article/004015.htm, accesed 12 April 2011.
Fast facts. National Osteoporosis Foundation. 2011. Available at http://www.nof.org , accessed 12 April 2011.
How much physical activity do adults need. Centers for Disease Control and Prevention. 30 March 2011. Available at http:// www.cdc.gov/physicalactivity/everyone/guidelines/adults.html , accessed 23 April 2011.

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Fit, Fabulous and Forty Plus!

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