Fit and Fabulous in your 40s: Here's what women can do to achieve goals

Forty is just 30 with better boundaries and worse knees At 40 hydration is no longer a wellness trend Itrsquos survival Forty Young enough to have fun old enough to need a recovery day These are some of the memes this writer can relate to since she turned a decade last year Jokes apart 40s and the years that follow demand a new exercise regime that is gentle yet intentional on the body Herersquos a look at how you can do it while having funFace timeWhile keeping the body moving it is also important to move your face Vibhuti Arora who runs The House of Beauty that specialises in Face Yoga says it is the practice of exercising and activating the 57 muscles of the face and neck through targeted facial movements resistance techniques massage and mindful breathingldquoWith age the face goes through changes in muscle tone collagen elastin circulation and lymphatic flow which can contribute to loss of facial definition Face yoga provides support to the skin by helping create the appearance of more lifted fuller and youthful facerdquo says AroraHer programme curates a mix of face stretching face yoga poses acupressure techniques facial cardio and cooldown breath to support muscle tone and conditioning facial muscle engagement circulation lymphatic flow and the appearance of skin firmness and vitalityrdquo says Arora Regular practice will take five years off your face she promisesCall 9810657886to registerNonnegotiable strength trainingIf protein intake wasnrsquot stressed enough strength training is the most recommended to keep the bones going Shirin Kapadia wellness coach and founder of Parama Wellness says the biggest mistake is trying to exercise the way they did in their 20s ldquoPushing yourself too hard can lead to an injury or burnout spending hours doing cardio while neglecting muscle mass is of no use and can do more harm than benefit you Focusing on weight loss instead muscle gain will just not workAs we age hormones such as oestrogen in women growth hormone and insulin can change affecting muscle mass bone density recovery energy levels and fat distributionrdquo says Kapadia Thatrsquos why itrsquos important to train smarter not just harder ldquoLift weights regularly Muscle naturally declines with age so resistance training becomes very importantrdquo she advicesSign up 9769229595 or shirinkapadiaThe oneminute ritualVibhuti Arora left recommends her signature OneMinute Vibhuti Massage every day and a face cardio protocol thrice a week It works across five key zones of the face and neck combining targeted massage lifting movements lymphatic drainage facial muscle activation and breathwork Using the right face oil allows your fingers to glide smoothly minimising friction while helping you connect with the muscles and tissues beneath the skinFrom lifting the lower face and sculpting the cheeks to gently draining the eye area activating the forehead and releasing the neck each movement has a purpose The routine ends with deep breathing a chin lift and 10 air kisses towards the ceiling Blow away those wrinklesBuild musclegtgt Strength Twofour sessions per weekgtgt Cardio 150 minutes of moderate activity or 75 minutes of vigorous activity weeklygtgt Mobilityflexibility 1015 minutes most daysgtgt HIIT 12 timesweek including EMOM Every Minute on the Minute and Tabata for experienced exercisersgtgt Pilates To strengthen coregtgt Not a gym rat Hit the park and take walking laps Trsquoai chi and yogagtgt Appy NEAT Going about your daily chores cleaning your house can be another great inclusion NEAT is all the movement you do outside structured exercise and can make a significant contribution to daily energy expenditure Studies prove they burn calories too This means walk while taking phone calls take the stairs park farther away clean the house and think of investing in a standing deskDance awayDance is one of the most effective fullbody workouts because it combines cardio strength balance flexibility and coordination in a single activity For women over 40 a regular 4560minute dance class can help improve fitness and energy tone muscles support weight management increase confidence and stay active without the monotony of a traditional gym workoutKajal Thanawala conducts a dance class for 4060 year olds PicSatej ShindeKajal Thanawala started Nupur Dance Academy 31 years ago At 55 shersquos running the classes with grace offering Bollywood Salsa Jive Hip hop Kathak and Indian Folk Dancing in Andheri Vile Parle Juhu and Santacruz ldquoForty is when your second life begins Dance should be approached with proper technique choosing a suitable dance style and never without a warmupIt packs in cardio improving heart rate and lung health burns calories and improves stamina By using your own body weight to strengthen legs and glutes with moves that include squats jumps and footwork Dance movement also builds core through balance and posture Dance is one of the best activities to keep the brain engaged and active toordquo says ThanawalaCall 9892462866 or nupurdanceacademy_1995 to registerPlay a contact sportRacquet sports are a great way to incorporate movement without the monotony that sometimes comes with traditional workouts ldquoOne of the reasons padel and pickleball have become so popular across age groups is that you can regulate the intensity quite easilyRacket sports like pickleball are easy options that do not place athletic demands on participantsYou donrsquot have to be an athlete to play either sportrdquo says cofounder Shoumik Shetty of Courtside a luxury social club in Worli Padel and pickleball donrsquot necessarily feel like exercise Yoursquore playing competing and socialising but at the same time yoursquore getting a really good cardiovascular workout and constantly working on balance coordination agility and mobilityPickleball has a slightly lower barrier to entry and can be less physically demanding so itrsquos a great starting point Padel involves a little more movement and intensity and predominantly played as doublesldquoOur studio programming with Physique 57 is deliberately part of the larger wellness ecosystem rather than something separate from the sport Someone can play padel or pickleball for the cardiovascular and social benefits while using Pilates and barrebased training to build strength mobility and stabilityrdquo says ShettyLog on to viacourtside