Seven Tips for Women Over 40 to Get Fit! Please visit our NYC medical group doctors office for more information.
1. CONSISTENCY: When you were younger, you could get away with more (or less) i.e. binging, skipping meals, etc. Now, that won’t work! You are in this for the long haul & CONSISTENCY COUNTS. Establish regular eating patterns with yourself and your family. Diet and nutrition are important. Consider assistance from a Registered Dietitian.
2. PORTIONS: PORTIONS COUNT! Here are some examples of what an appropriate portion looks like:
(a) 3 oz of cooked meat, fish or poultry is the size of a deck of cards or the palm of your hand.
(b) 1 cup of pasta is the size of a tennis ball or your fist on the table. (A cupped palm is a ½ cup).
(c) ½ of a medium bagel/roll is the size of a hockey puck.
(d) ½ cup of vegetables is the size of a light bulb.
(e) 1.5 oz of cheese is the size of 3 dominoes.
3. EAT FREQUENTLY: Many people find that eating 4-6 small meals a day works best for them. Eating at regular intervals curbs cravings and keeps your blood sugar level. Remember; eat real food and NOT junk food. A Registered Dietitian (R.D.) is a Bachelor’s Degree comparable to a Registered Nurse (R.N.).
4. AEROBIC EXERCISE: You must do moderate aerobic exercise starting with 20 – 30 minutes per day. Personal trainers can help a lot! This can be walking, running, biking, swimming, etc. Keep in mind: you are not exercising as an excuse to eat whatever you want and a lot of it. You will be an overweight, although fit, gal!
5. RESISTANCE TRAINING: Yes, lift weights but learn proper technique from a personal trainer! Research studies suggest that muscle strength does have a direct bearing on bone strength (besides burning more calories). Let me reassure you now, however, that you don’t have to be a power lifter with huge muscles to strengthen your bones.
6. THINK HEALTH: Being fit is NOT just about ascetics. The more reasons you have to stay on track, the better your chance of achieving success. Select foods that will slow down and delay the aging process by decreasing inflammation in the body and the risk of heart disease and strokes.
7. JOURNAL: Plan your meals and fluid intake daily and write it down! This makes you accountable for what you are eating and how much. Remember, be honest with yourself.
–Dr. Jane Fitzgerald