12 Exercises Women Over 40 Should Do Every Week

Many people think that exercising daily is the solution to all the health woes and fat problem. Partially, yes! But following an exercise routine is more important than just exercising randomly. People above 40 should be more concerned about their health than any other age groups because they tend to have their health deteriorating at a faster rate. Women over 40 are busy. They have friends, family and work commitments and rarely find time for themselves. Very often, they give up their time taking care of people around them and take a very little care of themselves. No women like the excessive fat growing and it’s still not late to curb it down.

Following these 12 exercises, women can easily get in shape and stay fit and healthy over a longer period of time. It is well known that physical activities improve life’s expectancy and being over 40, they should take special care of their health to enjoy living a happy life.

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1Cardiovascular Workout

Often referred to as ‘Cardio Workout’. Running, dancing, swimming all counts as the cardio workout. It is referred to as the heart-pumping exercise which keeps the heart muscles strong. However, if you really want your heart health to be better, you need to exercise at least 30 minutes 3-4 times a week at 80% of your maximum heart rate. On a scale of efforts from 1 to 10 and 10 being the highest, you should put in 8 every time you do cardio workout to make your heart stay fit and strong.

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2General Warm-up

Before starting training hard for the day’s workout, it is best suggested to start with low-impact exercises such as stationary bike or other cardio equipment. This is just to get the blood moving in the body and takes few minutes to be completed. During cold months, add few extra minutes to remove the stiffness in the body. Stretching should be done prior to the workout to help stretch the muscles.

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3Resistance Training

According to research conducted by American College of School Medicine, muscular strength of women peak around the age 20-30 and then remains stable for the next 20 years. The main goal of women over 40 should be to maintain that muscular strength and not let it decline as age increases. Resistance training should be done twice a week for every major muscle group with a rest of 48 hours between successive workouts. Two to four sets of 10-15 counts are suggested for maintaining muscle mass.

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