8 Exercise Tips for People in Their 40s
It is never too late to exercise, and no matter how old you are, you can experience the fun of exercise and the benefits it brings to your body, such as effective anti-aging, maintaining your body, and staying away from chronic diseases. However, as you get older, your physical condition is not as good as when you were younger, and there are no restrictions on any exercise. Once you move incorrectly, you may increase your risk of injury.
Leanne Pedante, director of the Los Angeles running studio STRIDE training program, pointed out that starting at the age of 40, aerobic exercise and weight training should go hand in hand, because the former can keep the heart healthy, and the latter strengthens bones and muscles. Here are 8 exercise tips for people in their 40s.
1. Cardio
Cardio is called the fountain of youth because there is nothing like physical activity better for you. For adults, the American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity on at least 5 days a week for a total of 150 minutes, or at least 25 minutes of vigorous aerobic activity on at least 3 days a week for a total of 75 minutes; or both. To lower blood pressure and cholesterol, the American Heart Association recommends an average of 40 minutes of moderate-to-vigorous aerobic exercise 3 or 4 days a week.
2. Weight training
But don’t just work up a sweat; keep strengthening your muscles. Cardio alone is not enough. Your bones become weaker as you age, so stronger muscles can protect you from injury. And you don’t need to be a bodybuilder. Moderate weight training will also keep you leaner.
3. Improve your balance
According to the National Institute on Aging, more than 2 million older Americans visit emergency rooms each year for falls and injuries. Dangerous falls are more common among older adults, but now is the time for balance exercises that can help prevent falls. The NIA recommends Tai Chi to improve balance.
4. Improve Flexibility
Flexibility is a sometimes underestimated key to maintaining good health. (In fact, it's one of the four basic exercise categories, along with endurance, strength, and balance.) For instance, Yoga is a great way to improve flexibility. Yoga can be especially good at reducing stress and improving mood. It’s a perfect workout for Women over 45 have with an increased risk of depression.
5. Just get moving
The most important thing is to get some exercise. According to the American Heart Association, a sedentary lifestyle increases the risk of heart muscle contraction and stiffness in late middle age and increases the risk of heart failure. Exercise isn't just good for your body, it's also good for your brain. According to the Alzheimer's Association, regular cardiovascular exercise is associated with a lower risk of cognitive decline.
6. Workout with your kids
Being a parent doesn't mean you have to give up exercise. Take your kids for a bike ride, ride in a trailer or trailer. Get them interested in exploring the trails in your area. If your children are older, take them on a bike ride. You set a great fitness example while spending quality time together.
7. Work out on your way to work
If you're in your 40s, you probably spend a lot of time at your desk. Try incorporating exercise into your routine. Consider cycling to work. If you are driving, park at the end of the parking lot. Get off the bus or train at a station far from your office.
8. Keep track of your progress
Use an app to count steps or miles. Keep track of the distances you are biking or swimming. Pat yourself on the back for a job well done. Then make your next workout a little harder.