How to be in shape after 40: win the battle over the years

Although the aging of the skin is the most obvious evidence of the

naked eye , the body also changes as we blow out the candles.

Even despite enjoying healthy lifestyle habits,

is not the same after

compared to 30. A decline that is accentuated even if we are not used to eating a healthy diet or to the usual practice of sport.

"When women reach their 40s, important hormonal changes occur and

. This affects metabolism and makes it

," explains

, the director of Germaine de Capuccini Goya, in Madrid. .

She adds that "in general, they practice less physical sport and maintain a less active life than when they are younger. In addition, they lose muscle mass."

In your mid-40s,

, muscle mass decreases, and fat tends to accumulate more.

In short, getting in shape is

than it was before passing that figure.

But calm down, the battle is not lost.

Two inseparable allies come to the rescue:

and exercising.

Keys to being in shape after 40

An anti-aging and firming diet to

off inside and out involves reducing caloric intake.

The nutritionist at Clínica Menorca, María José Crispín, endorses "a

with a minimum of sugar and trans fats and a maximum of

that helps to minimize the first symptoms associated with age that begin to be noticed after 40 years, such as memory loss, flaccidity, muscle loss...", he explains.

It is necessary to consume enough

sources of antioxidants and vitamins that delay aging and the diseases that it brings with it.

must be included in the diet

that provide collagen to the skin and take care of the muscles, compensating and repairing "the 'damages' caused by the passage of time," adds the doctor.

Regarding exercise, the goals after 40 are to maintain tone and physical resistance.

For this reason, the routines have to focus on avoiding the loss of strength, performing cardiovascular exercise and lower-impact sports.

All this without forgetting the

-up and

, vital to gain flexibility and avoid injuries.

As for which disciplines to choose, it is essential to perform strength training -especially effective squats-, which has many health benefits and is an ally to combat

.

Join the gym to have the advice of a professional and dare to try cycling, yoga and pilates, whose virtues for

serve them a more than deserved fame.

Conforms to The Trust Project criteria

Know more

• Fitness