Fit, Fabulous and Forty Plus!

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There are a number of health concerns for women after the big 4-0 milestone. Between a slowing metabolism, decreasing bone density, use-it-or-lose-it muscle mass and so much more, something as simple and natural as aging can become a scary and daunting thing. But simple changes in our lifestyle can make a drastic difference, and that can mean the difference between 40 and hating it, and 40 (and 50, and 60, and…) and fabulous! Join Brittany Armstrong, DPT, and Kasey Gough, DPT, from Springfield Clinic’s Physical Therapy Department as they present some great ways to stay marvelous well past middle age.

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Fit, Fabulous and Forty Plus!

  1. 1. Fit, Fabulous, and Forty Plus! Kasey Gough, DPT Brittany Armstrong, DPT Springfield Clinic Physical Therapy
  2. 2. Overview <ul><li>Muscle, bone, and joint changes with age </li></ul><ul><li>Metabolism and nutrition </li></ul><ul><li>Ways to keep you fabulous well past middle age </li></ul><ul><li>Helpful exercises for everyday </li></ul>
  3. 3. Muscle, Bone, Joint Changes <ul><li>Bones lose density </li></ul><ul><ul><li>Loss of calcium and other minerals </li></ul></ul><ul><li>Joints become stiffer and less flexible </li></ul><ul><ul><li>Loss of cartilage, mineral deposit, bone spurs </li></ul></ul><ul><li>Muscle atrophy and lipofuscin </li></ul><ul><ul><li>Use it or lose it (women 40s, men 20s) </li></ul></ul>
  4. 4. Summation of Changes <ul><li>Stooped posture </li></ul><ul><li>Fractures occur more often </li></ul><ul><li>Arthritis “crunches” </li></ul><ul><li>Feelings of stiffness after inactivity </li></ul><ul><li>Loss of muscle tone and definition </li></ul><ul><li>Harder to regain lost muscle tissue </li></ul><ul><li>Decreased strength and endurance </li></ul>
  5. 5. Metabolism and Nutrition <ul><li>“ It isn’t me, it’s my metabolism!” </li></ul><ul><ul><li>Genetics, thyroid function, muscle mass </li></ul></ul><ul><li>Every decade of life past age 40, metabolism decelerates by 5% </li></ul><ul><ul><li>i.e. if resting metabolic rate 1,200 calories at age 40, it will be around 1,140 at age 50 </li></ul></ul><ul><li>Age and life also add to battle in losing weight over 40 </li></ul><ul><ul><li>More complicated/stressful lives with children, work aging parents </li></ul></ul><ul><ul><li>Fast food easily available and economical </li></ul></ul>
  6. 6. How Can I Stay Fabulous? <ul><li>Exercise! </li></ul><ul><ul><li>150 minutes moderate aerobic activity (brisk walking, running, swimming, bicycling, etc.) OR </li></ul></ul><ul><ul><li>75 minutes higher intensity aerobic activity (short sprints followed by walking, short sprints cycling followed by small recovery, etc.) AND </li></ul></ul><ul><ul><li>At least 2 days per week strengthening major muscle groups (squats, lunges, crunches, push-ups, etc.) </li></ul></ul><ul><ul><li>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 </li></ul></ul><ul><li>Abstain from smoking and drinking excessively </li></ul>
  7. 7. How Can I Stay Fabulous? <ul><li>To maintain current weight at age 40, you must eat 100 calories less a day because of the natural course of aging </li></ul><ul><li>Refrain from starting a new fad diet. </li></ul><ul><ul><li>Eat at least 1,000 calories a day. Your body needs food! </li></ul></ul><ul><ul><li>Eat small meals/snacks every 4-5 hours </li></ul></ul><ul><ul><li>Plan what you will eat prior to that day </li></ul></ul><ul><ul><li>Make breakfast a priority </li></ul></ul><ul><ul><li>Eat protein with every meal to boost metabolism and maintain muscle mass </li></ul></ul><ul><ul><ul><li>Fish, chicken breast, turkey breast, lean red meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans and lentils </li></ul></ul></ul>
  8. 8. <ul><li>Sample meal: </li></ul><ul><ul><li>Breakfast: yogurt with fresh fruit </li></ul></ul><ul><ul><li>Lunch: turkey burger on whole grain bun and salad </li></ul></ul><ul><ul><li>Dinner: grilled chicken and vegetables and a baked potato </li></ul></ul>
  9. 9. References <ul><li>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. </li></ul><ul><li>Fast facts. National Osteoporosis Foundation. 2011. Available at http://www.nof.org , accessed 12 April 2011. </li></ul><ul><li>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. </li></ul>

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