After reaching 40, life takes a different turn in terms of health, but it doesn’t mean that you will now be unhealthy. Healthy physical activity even after 40 can raise life expectancy to a considerable extent. Exercise is the key to being healthy after 40. Moreover, you need to perform the correct exercises suited to prevent diseases that can strike after 40. These five exercises after forty should be done every week for being in the prime of health after forty.
Cardiovascular workouts thrice a week will prevent the risk of heart problems and improve cardiovascular health. Heart pumping exercises like dancing, running, rowing, and swimming are great workouts for your heart. For maximum benefit from cardio, you need to exercise 80% of your maximum heart rate for 30 minutes, thrice a week.
Always work up a sweat when doing cardio because that’s the best way to maintain healthy organs and reach your fitness and health goals. However, it is important to note that long hours of cardio are not advisable for those over forty. Long distance running or intense cardio for long periods can break down tissue and even decrease immunity. Just 30 minutes thrice ea week is adequate.
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High impact weight bearing exercise twice a week will build bone strength and prevent osteoporosis and the risk of fractures. Activity like dancing, jumping jacks and racquet sports, and light jogging can strengthen your skeletal system for strong bones. Recent studies have proved that racquet sports are the best sporting activity that gives one a complete workout and is the best exercise to help [people love longer.
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Strength training is a good exercise after forty. It prevents arthritis whose risk increases as you age. Chronic joint pain and stiffness increases also increases with age and is worse if you are overweight. Strength training prevents aches and pains associated with arthritis. Squats, deadlifts and overhead presses can do much to strengthen multiple joints and muscles. You need to workout at least twice or thrice a week.
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The best exercise to prevent depression, stress and anxiety is yoga. Woman between 45 and 65 are at risk of depression. Yoga increases GABA a mood-regulating neurotransmitter whose levels is decreased in those with depression. Yoga is good for stress and insomnia. It also gives you the benefits of strength based training, cardiovascular conditioning and improves flexibility. Yoga once a week is ideal to reduce your stress. You can also read about the benefits of yoga breathing here.
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Among exercises after forty back strengthening workouts are most important. Back pain is one of the most common problems of ageing. Performing a plank for 90 seconds thrice a week is ideal for you to decrease back pain. The plank strengthens and tones your core muscles. It works your abs and the muscles in your chest making them stronger. This also strengthens your back making it pain-free.
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BY far one of the best workouts to perform after forty is interval training or HIIT (high-intensity interval training). HIIT as been proven b y studies to be a good exercise after forty. It increases blood circulation and your HGH or human growth hormone. Just 4 to 5 minutes of high-intensity workouts is even better than those performing an hour on an exercise bike. You can consult your gym trainer top formulate a suitable HIIT program for you.
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