The aging and gradual destruction of the human body begins after 30 years, and after 40 years these processes are noticeably accelerated, and it becomes even more important to keep yourself in good shape.< br>
Osteoporosis, depression, back pain – the older we get, the closer we get to know the diseases and disorders that are closely associated with age-related physical deterioration in the body. But practice shows that it is quite possible to keep yourself in good shape after 40 years. Scientific research, in turn, shows that regular exercise not only helps us feel and look better, but also increases life expectancy.
The following five exercises are especially effective in keeping fit after age 40.
To prevent heart disease. Cardio exercises, such as jogging, cycling, or swimming, increase heart rate and strengthen the heart muscle. To get the most health benefits, you should exercise for at least 30 minutes at a heart rate of 80-85% of your maximum. Ideal 3-4 times a week.
For the prevention of osteoporosis.Bones weaken with age, and the risk of fracture increases accordingly. Fitness experts recommend doing strength training 1-2 times a week to prevent the problem. Alternatively, various ball sports, tennis or jogging are suitable. These exercises not only train all major muscle groups – they also stimulate the formation of new bone cells, which makes bone mass denser and stronger.
For protection against arthritis.The risk of arthritis inevitably increases with age. Chronic joint pain and stiffness tends to occur in overweight people and those who have suffered joint injuries. But even healthy people should think about the health of their joints. Strength exercises such as squats, deadlifts, and shoulder presses are the best way to maintain it. They are recommended to be performed 2-3 times a week.
… and depression.Depressive states are another “similar effect” of maturity and aging, and their risk increases especially significantly with age in women. In fact, sports in general are useful for the prevention of depression – almost every type of exercise in the body releases endorphins, which provide a good mood. But in women, yoga is especially effective in reducing stress and uplifting mood. Even if you do yoga once a week, it reduces the likelihood of developing depressive and anxiety disorders.
For back pain. Poor posture and flaccid core muscles are a common cause of back pain. One of the best ways to strengthen your core is with forearm exercises like the plank. When performing it, it is important that the body remains tense, the legs are approximately shoulder-width apart, and the elbows are parallel to the shoulders. For beginners, you can start with the bar, holding it for 30 seconds, and for more experienced people, it is useful to hold the bar for 90 seconds three times a week.