I’ve always been passionate about running, logging countless miles over the years. But now that I’m over 45, my knees have started to protest, and I’ve realized it’s time to shift my focus. Running has always been my go-to for staying fit, but I’ve come to understand that strength training is essential at my age.
Making this transition hasn’t been easy, but I know it’s necessary. Strength training isn’t just about lifting weights to build muscle; it’s about preserving the muscle mass that naturally declines as we age. Women can lose 3-8% of their muscle mass per decade after 30, and even more after 60. This reality hit home for me. By incorporating strength exercises into my routine, I can counteract this muscle loss and stay strong and capable.
Bone health has become a significant concern for me too. With the risk of osteoporosis increasing post-menopause, weight-bearing exercises are crucial for maintaining bone density. I want to keep my bones strong and healthy, so I can continue to lead an active lifestyle without the fear of fractures. Strength training is my new ally in this fight.
I’ve also noticed changes in my balance and flexibility. Running kept me fit, but it didn’t do much for my stability. As we age, the risk of falls and injuries grows, and I want to do everything I can to prevent that. Strength training can improve my balance and flexibility, making everyday movements safer and more efficient. It’s empowering to know that by taking these steps, I’m reducing my risk of falls and enhancing my overall mobility.
This shift in my exercise routine is about more than just physical benefits. It’s about boosting my confidence and maintaining my independence. I want to stay active, vibrant, and ready to take on whatever life throws at me. Prioritizing strength training is my commitment to myself to live a healthier, more fulfilling life. While I’ll always cherish my running days, I’m excited to embrace this new chapter focused on strength and resilience.
Are you looking to change your exercise routine as well? Or have you let it slide and want to get back in shape? It’s crucial for us ladies over 40, so don’t waste any time – get started now! A ‘get back in shape’ wellness program is a fantastic starting point. It will motivate you and help you establish a routine, so you can continue your new exercise habits back home and for many years to come.
We have selected some great programs for you – have a look and find the one that suits you best:
Get Fit in Sunny Madeira:
For an exceptional active holiday experience featuring stunning ocean views, a private bathing complex, a unique sports club, indulgent Ayurveda treatments, and a blend of local and international cuisine, Galomar is the perfect choice!
At Galomar, you’ll discover a wide array of land and water activities, along with a state-of-the-art Fitness Center. The fitness program begins with an initial consultation to tailor your personal training sessions. You’ll find group classes to suit every preference and relaxing massages to unwind after your activities. Madeira’s year-round mild climate and abundant sunshine enhance the positive physical and mental benefits you’ll enjoy during this week-long program.
More info: https://www.spa-in-spain.com/hotels-and-spas/hotel/galomar-hotel/7-night-get-fit-in-the-sun/
Thalasso Get in Shape
The Thalasso Fitness program at Palasiet Thalasso Clinic & Hotel restores body, mind, and soul through a relaxing, cleansing, and healing regimen. Enjoy thalasso treatments, Aqua training, group workouts, supervised fitness sessions, morning walks, and group activities like Pilates, Yoga, muscle chain therapy, as well as relaxation and healthy nutrition.
Experienced therapists provide personalized care in the historical ambience of this traditional seaside hotel, benefiting from the Levante coast’s unique microclimate. Rejuvenate and leave with newfound positive energy from this comprehensive wellness experience.
Group Boot Camp Retreat
Costa Blanca Wellness Boot Camp offers a gentler alternative to traditional military-style boot camps, focusing on getting back in shape and detoxification. The retreat provides a safe environment with nutrient-rich, tasty food without starvation. Suitable for all fitness levels, the program includes varied exercises such as walking, yoga, Pilates, and beach circuit training.
The dietary plan, developed by a doctor and nutritionist, promotes detoxification with three nutritious meals daily, plus organic herbal teas and mineral water. The camp also emphasizes education, motivation, relaxation, and pampering, offering beauty treatments, anti-aging therapies, and massages.
Daily activities feature a well-rounded exercise routine and personal time for relaxation, enhancing metabolism, detoxification, and mental clarity. The program combines fitness and nutrition to help participants get back in shape and create a healthier lifestyle.
Active Health break Tenerife
If you find it challenging to include physical activity in your daily routine, a fitness holiday could be the perfect solution to get you started! It offers the opportunity to work with a personal trainer who will assess your physical condition and recommend the most suitable exercises for you.
The Oceano Health Spa Hotel, located in the north of Tenerife, is an ideal destination for a health-focused and active holiday. As its name suggests, this hotel prioritizes health and wellness above all.
The Active Health program at Oceano Health Spa Hotel is tailored to your individual fitness level and personal preferences. Alongside a personal trainer, you’ll engage in enjoyable and relaxing activities designed to enhance your fitness. The program includes a nutritious half-board menu that is both healthy and delicious. You’ll also have plenty of free time to relax by the pool, read a book, take a walk to the lighthouse, or enjoy the spa facilities.
Healthy Ageing
SHA Wellness Clinic, Spain’s leading wellness center, excels in enhancing and extending well-being by blending ancient Oriental practices with modern Western techniques. The SHA Anti-aging program focuses on optimizing health and fitness, delaying aging effects by comparing biological and chronological age, and identifying factors affecting life quality.
Utilizing natural remedies, Asian medicine, nutritious diets, and advanced medical techniques, SHA promotes the development of new healthy habits. Fitness is integral to the program, which includes personalized diet plans, tailored physical exercise routines, and body-mind disciplines.
Specialists in genetics, anti-aging, derma-aesthetics, regenerative medicine, cognitive stimulation, and more address body imbalances and track progress. The program begins with evaluations of biological age, oxidative stress, and other health indicators through clinical tests. Participants receive personalized fitness & strength training, natural therapies, medical treatments, and lifestyle advice, fostering the adoption of lasting healthy habits and improved physical fitness.
More info: https://www.spa-in-spain.com/hotels-and-spas/hotel/sha-wellness-clinic-1/sha-healthy-ageing/
Written by your SISter in Wellness Neel