3 Tips To Staying Healthy And Vigorous In Your 40s

Moving toward the dreaded 40th birthday? Worried about having to kiss your youth goodbye? Your body beginning to feel the like you're one workout away from an resting home membership application? Don't sweat it. The news isn't all bad. Youth isn't as fleeing as you think. Here's how to keep your body humming along like you were in your 20s.

1. Exercise Appropriately.

With the increased family and career commitments of real adulthood, you probably can't take time to dominate the gym like a carefree 20 something. Still, you have to exercise. Look for ways to increase the physical activity associated with the normal course of your day. Hit the stairs; don't even consider of the elevator. Sneak some isometric exercises into the routine at your desk. Don't think of labor-saving devices as conveniences; think of them as enticements to sloth and flab. When you're not at work, think play. Your kids and dog will appreciate a little after work playtime. Keep yourself active.

Of course, fit the gym into your schedule if you can, but remember, working out isn't just about looking buff and getting strong. As you approach the big four zero, a workout is really about preventing bone loss and muscle mass. Even moderate exercise will help your body bounce back quicker from injury--and post-injury recovery becomes increasingly important as time goes on.

2. Eat Strategically.

Fuel up with a healthy breakfast. The whole day's metabolism and energy levels depend on a smart start (think fiber, fruit and whole grains). Eat a light lunch. Getting slower can help you control portion size. Your brain can take 20 minutes to shut your appetite even after you are full. Eating slower usually means eating less. Some nutritionists even recommend eating a couple light meals between breakfast and lunch rather than gorging on a big lunch. Smaller meals reduce the odds of mid-afternoon fatigue.

At dinner, make sure that you complete your recommended 6 to 8 servings of fruit and vegetables. Be disciplined when it comes red meats. Remember, you're no kid and high calorie foods don't melt away very quickly. Don't even consider eating after 7:00 pm. Most of these late evening calories will be converted to fat.

3. Think prevention.

The risk of getting cancer, osteoporosis, and heart disease increases significantly after 40. Don't ignore the risks. Face them--and overcome them.

Your best defense against cancer is antioxidants, which to neutralize the free radicals in the body. Citrus, grapes, strawberries, broccoli, and tomatoes provide great antioxidants and are much better than supplements. Red wine, green tea, soy, cranberries, and oatmeal also provide high levels of these cancer fighting antioxidants.

The prevention of osteoporosis and bone density begins with calcium, but be careful not to overindulge on dairy (they often have loads of fat and calories).

Physical activity is the best way to prevent heart disease. An active life controls weight and minimizes the threat of diabetes later on. Everyone knows it, but still it bears repeating. Quit smoking. Smoking, exercise and weight are the three biggest risk factors for heart disease, but begin monitoring your cholesterol regular at this age.

Make your 40s fabulous by overcoming the three most common health threats to your age group.