When people reach their 40s, their jobs and lifestyles become more stable, and more and more people start to enjoy their time. However, I am starting to worry about changes in my physical condition, such as feeling more tired than before or having pain somewhere in my body. Many people in this age group tend to put off taking care of their bodies in their busy lives. Why not take the time to think about your body first, even if it’s just for a little while?
- Physical changes from the age of 40
- Do people in their 40s gain weight easily?
- People in their 40s get tired easily.
- I want to have health and beauty
- Diseases to be careful of from your 40s onwards
- Magical diet to lose weight in a short period of time
- How to improve your physical condition from your 40s
- Not working out is a loss!
Physical changes from the age of 40
The changes in your body after turning 40 vary from person to person, but in general, the following trends can be seen.
Decrease in metabolism Your metabolism may gradually decrease, making it difficult to maintain your weight even with the same diet and exercise.
Decrease in muscle mass As we age, muscle mass decreases, and fat tends to accumulate instead. This reduces your basal metabolism.
Decrease in bone density Due to decrease in bone density, the risk of fracture increases. Intake of calcium and vitamin D is important.
Hormonal changes As menopause approaches in women, estrogen may decrease, and in men there may be a decrease in testosterone.
Changes in the joints The flexibility of the joints may decrease, leading to increased joint pain and discomfort when exercising.
Cardiovascular changes Hardening of blood vessels and arteriosclerosis progresses more easily, increasing the risk of high blood pressure and arterial disease.
Effects on mental health Some people may experience increased stress sensitivity and manifest mental health problems.
In this way, in your 40s, you start to feel things that you didn’t feel when you were in your 20s change little by little. How about starting something to live your 40s healthy and bright? To cope with these changes, it is important to maintain a healthy lifestyle, eat a balanced diet, exercise appropriately, and manage stress. It is also recommended that you get regular health checks and advice from experts.
Do people in their 40s gain weight easily?
Generally, as you get older, your basal metabolism tends to decrease. Basal metabolism refers to the minimum amount of energy your body requires at rest. This basal metabolism is mainly used to maintain cell functions and organs in the body. Below is a comparison of the basal metabolism of people in their 40s and those in their 20s, but please note that this is a general trend and varies depending on individual constitution and lifestyle habits.
Basic metabolism in your 20s
Your 20s are a period of growth and physical peak, and your metabolism is active. The average basal metabolic rate for people in their 20s is said to be around 1,800 to 2,200 kilocalories.
Basal metabolism in your 40s
When you reach your 40s, your basal metabolism may drop due to a decrease in muscle mass and changes in lifestyle habits. The average basal metabolic rate for people in their 40s is said to be around 1,600 to 2,000 kilocalories, but this varies from person to person.
It seems difficult to maintain the same body shape even if you live the same lifestyle. Basal metabolism is affected by individual physical condition, activity level, muscle mass, etc., so specific numbers should be taken as a general guide. This may be one of the reasons why people are gaining weight even though they are not eating too much. First of all, it is important to know your body well. Make time to be kind to yourself.
People in their 40s get tired easily.
There are various reasons why people in their 40s get tired easily, but the following are common factors.
Decrease in metabolism As you enter your 40s, your basal metabolism tends to decline. This can slow down energy production and increase feelings of fatigue.
Hormonal changes For women in particular, as they approach menopause, estrogen levels decrease, which can cause fatigue and discomfort. Men can also be affected by decreased testosterone levels.
Irregular lifestyle habits Busy work and family life, irregular sleeping and eating habits can increase fatigue in people in their 40s.
Decrease in sleep quality Sleep quality tends to decline with age. If you don’t get deep sleep, your body won’t be able to recover properly and you’ll be more likely to feel tired.
Stress When stress accumulates from work, family, social pressure, etc., you become tired easily.
Lack of exercise Exercise improves physical strength and reduces stress. If you continue to lack exercise after your 40s, you may notice a decline in your physical strength and a feeling of fatigue.
Nutritional Deficiency If proper nutrition is not obtained, the body’s functions may not function properly and fatigue may increase.
Does anything apply to you? It is important to first know and be aware of these causes. Look back at your lifestyle and think about how you can make time for yourself.
These factors vary depending on each individual’s living situation and constitution. Proper rest, balanced diet, moderate exercise, and stress management are important issues to reduce fatigue. If you have concerns about your health, it is important to consult your doctor or specialist.
I want to have health and beauty
If your goal is just to lose weight through dieting, it won’t last long. Is it impossible to have good health and the ideal body shape at the same time? In fact, maintaining a healthy lifestyle leads to beauty. Changes will occur in your hair, skin, internal organs, muscles, and various other parts of your body, and you will be able to refresh your mind and body. Think about what kind of diet method is right for you.
First, a restrictive diet
When it comes to dieting, it is true that there are many dietary restrictions that come to mind. People who enjoy lots of snacks, juice, alcohol, etc. every day don’t want to hold back on the things they want to eat. In such a case, consider and implement a delicious dietary restriction menu. If you’re making fried chicken, try switching from thigh meat to breast meat, or if you’re making juice, you can buy fruit and make it yourself at home. There are many recipes for homemade snacks that are lower in calories and sugar.
Even your favorite menu items can be transformed into diet menus with limited dietary restrictions. Please enjoy your cooking time and try your best.
Do I still have to exercise?
Is exercise essential for dieting? People who love exercise and have a lot of time to exercise may be less interested in dieting. I think there are many adults who don’t like exercise, find it troublesome, and are too busy to have time for it. What if exercise was simple, painless, and something you could do anytime? I’m sure if it was something I could do easily, I would be able to continue doing it. Let’s think about whether there is something that can be combined as part of your daily life. For example, we recommend raising and lowering your heels while waiting at a traffic light at a crosswalk, or doing a slow squat while brushing your teeth. Anyway, the idea is to gradually incorporate movement into a part of your life.
People who don’t want to exercise
I’m sure there are many people who are so tired that they can’t even think about exercising. In such cases, I think it would be a good idea to leave it to a professional. There are many people who cannot continue on their own. So, take the plunge and search for gyms, yoga, beauty salons, massage salons, etc. based on distance and price within your reach. There are professionals who will be able to express their ideas and provide proper consultation. Highly recommended for people who can’t do their best on their own.
when you start something
When you start restricting your diet and exercising, you will notice changes not only in your body shape, but also in your skin, hair quality, and nails. If your skin is feeling better than before, you will notice that it has a glow and is firmer. However, if you feel that your skin quality is poor while on a restricted diet, your nutritional balance may be disrupted. We recommend that you consult a doctor or professional. If you feel like you are moving in a good direction little by little, it will be fun to keep going. By doing this every day, you will be able to stay healthy in mind and body.
Diseases to be careful of from your 40s onwards
There are various diseases that increase after the age of 40, but the following are some of the most common diseases. However, this is a general trend and can vary depending on your individual health status and lifestyle. Health checkups and prevention are most important. If you are concerned about your body shape or changes in your physical condition, don’t just think about your age. Only by taking care of yourself can you achieve health and beauty.
High blood pressure (hypertension)
As we age, blood vessels tend to harden, which can lead to high blood pressure. High blood pressure causes cardiovascular problems and should be taken care of.
diabetes
After the age of 40, the risk of diabetes increases. In particular, lack of exercise, obesity, and genetic factors can play a role.
high cholesterol
As we age, blood cholesterol levels can rise, increasing the risk of arteriosclerosis and heart disease.
rheumatoid arthritis
Rheumatoid arthritis may develop after the age of 40. It is an autoimmune disease that causes inflammation and pain in the joints.
osteoporosis
As we age, bone density tends to decrease, increasing the risk of fractures. Women especially need to be careful after menopause.
Colorectal cancer
The risk of developing colorectal cancer increases from the age of 40 onwards. Genetic factors, lack of exercise, and an unhealthy diet can all play a role.
breast cancer
After the age of 40, a woman’s risk of breast cancer increases. Regular checkups are important.
Preventing and managing these diseases requires a healthy lifestyle, regular health checks, and proper medical care. Prevention and early detection are especially important from the age of 40 onwards. Health checkups are important. You can consider prevention and countermeasures by consulting your doctor. If you feel that you have poor eating habits or lack of exercise, please visit a medical institution for a proper checkup and consultation.
Magical diet to lose weight in a short period of time
You may have ideal ideas, such as wanting to improve your style in a month or getting rid of your chubby stomach by next week. But it’s evidence of a dangerous diet. It’s possible to tighten your thighs and make your jawline look slimmer with things like lymphatic massage, but what about losing weight? It would be difficult to break down body fat and build muscle in a short period of time, such as a week.
For those in a hurry, swelling improvement is recommended. Massage is a good option as it will give you a refreshing impression in a short period of time. Nowadays, a heat therapy called Indiva, which is painless and highly relaxing, is gaining popularity among many people. It is said that by continuing to practice Indiva, you can improve your constitution to one that is less likely to gain weight and one that is easier to lose weight.
Although extreme dieting methods may result in temporary weight loss, they are usually difficult to produce lasting results and are likely to have serious health consequences. A sustainable combination of healthy eating habits and exercise is considered the most effective and safest way to maintain good health and manage weight.
How to improve your physical condition from your 40s
Many people are troubled by the changes they feel in their bodies in their 40s, such as poor skin condition, constipation that they want to get rid of, and difficulty getting rid of fatigue. Where should I start? If you find it difficult and time-consuming, we recommend that you start by improving your intestinal environment, which can be done easily.
Establishing a healthy lifestyle is important for improving the intestinal environment after the age of 40.
Aiming to improve the intestinal environment
What is intestinal flora?
The intestinal flora is an ecosystem of numerous microorganisms that reside in the intestines. These microorganisms have a huge impact on our health. In particular, intestinal flora is closely related to digestive problems such as constipation.
Relationship between intestinal flora and constipation
Normal intestinal flora plays an important role in promoting bowel movements. Disruption of healthy intestinal flora can lead to constipation and other intestinal problems. Below is more information about the connection between constipation and gut flora.
How to promote healthy gut flora
Taking probiotics
By consuming probiotics such as yogurt, kefir, and fermented foods, you can increase the number of good bacteria in your intestines and improve your intestinal environment.
Adequate dietary fiber intake
Eating a well-balanced diet of fiber, such as vegetables, fruits, and whole grains, feeds good bacteria and improves bowel movements.
hydration
Adequate fluid intake supports intestinal movements and helps produce soft stools.
moderate exercise
Moderate aerobic exercise promotes intestinal movement and contributes to improving constipation.
How to improve constipation
regular lifestyle habits
Getting into the habit of going to the bathroom at the same time every day will help regulate your intestinal rhythm.
stress management
Stress can affect bowel movements. Reduce stress by incorporating relaxation techniques and meditation.
Improvement of intestinal flora
Improving intestinal flora using the methods mentioned above may alleviate symptoms of constipation.
Healthy intestinal flora is closely related to overall health. To improve constipation, a balanced diet, adequate fluid intake, exercise, and promotion of intestinal flora are essential. Incorporate these healthy habits, improve your intestinal environment, and live a comfortable life.
By adjusting the intestinal environment
A healthy gut has many benefits for your overall health. The following are some good things you can expect when you improve your intestinal environment.
good digestion and nutrient absorption
A healthy gut environment helps digest food and absorb nutrients. Adequate presence of beneficial bacteria allows food to be broken down effectively and nutrients to be easily taken up by the body.
Improving immune function
The gut is the center of the immune system. A healthy gut environment strengthens immune function and increases resistance to infection and inflammation.
Improving psychological health
The gut and brain are intricately connected. Improving the intestinal environment also has a positive impact on mental health, contributing to the reduction of stress and depression symptoms.
weight management
A healthy intestinal environment will make it easier to manage your weight. The presence of beneficial bacteria improves metabolism and effectively supports the energy utilization of food.
Improved bowel movements
The health of the intestinal environment also affects bowel movements. The presence of appropriate beneficial bacteria softens stool and improves bowel movements.
reducing inflammation
Disturbances in the intestinal environment can cause inflammation, but a well-balanced environment reduces inflammation and reduces the risk of chronic disease.
production of nutrients
Beneficial bacteria in your intestines have the ability to produce certain nutrients. Examples of this include vitamin K and B group vitamins.
Reduced allergic reactions
A healthy gut environment may reduce food allergy and hypersensitivity reactions.
In order to maintain a healthy intestinal environment, it is important to have a balanced diet, consume probiotics and fermented foods, maintain adequate hydration, exercise, and manage stress. Incorporate these habits to support your gut health. Start by adding yogurt to your regular meals.
I want to improve my tired body.
Proper rest and relaxation are important to refresh your tired body. Below are some ways to relieve fatigue and refresh your body.
enough sleep
Getting enough sleep is most important. Aim for 7-9 hours of quality sleep each night.
stretching and yoga
Light stretching and yoga can be helpful to keep your body flexible and relieve muscle tension.
Massage
Get a professional massage or do a self-massage to relieve muscle tension and increase blood circulation.
heat therapy
Taking a lukewarm bath or warm shower can help relieve muscle fatigue. Heating pads and warm towels are also available.
moderate exercise
Light aerobic exercise or a walk will help circulate your energy and refresh your mind and body.
relaxation method
Incorporate relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation.
good meal
Eating a nutritionally balanced diet will help you replenish and recover.
digital detox
It’s important to give your eyes a break from long periods of device use and take time to step away from electronics.
hobbies and rest
You can reduce stress by devoting time to fun hobbies and relaxing activities. Movies, yoga, and beauty treatments are also good options.
adequate hydration
Adequate hydration supports your metabolism and helps fight fatigue. Sugar-free drinks are better than sugary drinks.
It’s important to combine these methods and find the balance that works for you. It is also wise to consult your doctor if you experience persistent fatigue or discomfort. Another reason why thin people get tired easily is because they have less muscle mass. Be conscious of building muscle and strength.
I want to improve my sensitivity to cold!
In order to improve sensitivity to cold, it is important to maintain an appropriate body temperature and promote blood circulation. Below are some points that will help you improve your sensitivity to cold.
appropriate clothing
In cold weather or in air-conditioned areas, it’s important to dress in layers to keep your neck, wrists, and ankles warm, especially when you’re in an air-conditioned area. Hats and gloves are also effective.
Use of heating equipment
Use heating equipment to maintain the appropriate temperature indoors. Heating your feet and electric blankets can also be helpful.
intake of hot drinks
Hot drinks warm your body from the inside out. We recommend herbal tea or warm soup.
moderate exercise
Regular exercise increases blood circulation and helps raise your body temperature. Aerobic exercise is especially effective.
hot bath
Taking a lukewarm bath or hot spring can warm up your body and help you relax. Just showering and bathing is a waste.
footbath
Taking a footbath during cold weather or before going to bed improves blood circulation throughout the body and helps relieve sensitivity to cold.
Meals that promote blood circulation
It is important to consume foods that promote blood circulation. Ginger, garlic, chili peppers, etc. are effective in promoting blood circulation.
regular lifestyle habits
By sleeping and eating regularly, your body’s rhythm will be in balance, which will help improve your sensitivity to cold.
stress management
Stress is one of the factors that worsens blood circulation. It is important to maintain a comfortable state by incorporating relaxation techniques and stress management.
doctor’s consultation
If you have persistent symptoms of sensitivity to cold, it is important to consult your doctor and have a thorough examination of your underlying health and blood circulation.
It is important to combine things that you can do yourself and improve your sensitivity to cold in a way that suits you.
Not working out is a loss!
Muscle training is completely possible at any time, and it is actually very effective for supporting health and maintaining and improving physical fitness. We will explain a safe and effective approach to muscle training.
warm up
Purpose Prepare muscles and joints and prevent injury.
Warm up your whole body with light aerobic exercise (jogging, light cycling).
Dynamic stretching that incorporates joint movements (such as swinging your arms and legs, rotating your body, etc.).
strength training
Purpose: Maintain and improve muscle strength and boost metabolism.
upper body training
Push-ups (chest, triceps)
You can also use a wall or bench. 10 times x 3 sets.
Seated row (back, biceps)
Use a rubber band or cable machine. 12 times x 3 sets.
Shoulder press (shoulders, triceps)
Use dumbbells. 10 times x 3 sets.
lower body training
Bodyweight squat (quadriceps, hamstrings)
Squats using body weight. 15 times x 3 sets.
Runge (buttocks, thigh muscles)
Strengthen your thigh muscles through walking. 10 steps x 3 sets.
cool down
Purpose Relieve muscle fatigue and maintain flexibility.
static stretch
(Hold the muscles you used in your workout for 10-30 seconds).
Adopting yoga and Pilates poses.
Notes
maintain correct form
Avoid injuries by paying attention to your posture and form.
don’t overdo it
Progress your muscle training gradually and avoid excessive loads and exercise.
enough rest
Get enough rest between workouts to give your muscles time to recover.
Doctor’s guidance
Depending on your underlying disease and health condition, seek advice from a doctor or specialist.
Even if you are over 40, you can improve your muscle strength and stamina and support your health by putting together an appropriate program. It is full of benefits for those who gain weight easily, those who have difficulty losing weight, and those who are thin. Men seem to see the effects faster, but women should continue to try it as well.
