Once you reach 40, life may take a different turn in terms of health, but it doesn’t really have to be that way. Being physically active even after 40 can raise life expectancy to a considerable extent. The key to being healthy is performing exercises suited to prevent the risk of diseases that can strike after 40. Thus here are five exercises after forty which you should do every week to stay fit, happy and healthy
To Prevent Heart Disease
Cardiovascular workouts thrice a week are the best way to prevent heart problems and improve cardiovascular health. Heart pumping exercises like running, dancing, rowing, and swimming are all great workouts for your heart. To get the maximum from cardio, you have to exercise 80% of your maximum heart rate for half an hour thrice a week.
When doing cardio, make sure you work up a sweat because that’s the best way to ensure optimum gains and maintain healthy organs
To prevent osteoporosis
High impact weight bearing exercise at least twice a week can help build bone strength and prevent osteoporosis and the risk of fractures. Such activity like dancing, jumping jacks and racquet sports as well as light jogging can strengthen your skeletal system for strong bones.
To Prevent Arthritis
Strength training is a good exercise after forty as it prevents arthritis whose risk increases with age. Chronic joint pain and stiffness increases as you age and can be worse if you are overweight. Strength training prevents aches and pains associated with arthritis. Squats, dead lifts and overhead presses can do much to strengthen multiple joints and muscles. You need to workout at least twice or thrice a week
To Fight Depression
Among the best exercises after forty to combat depression, stress and anxiety is yoga. Woman between 45 and 65 all invite the risk of depression but yoga increases GABA, a mood regulating neurotransmitter which is reduced in those with depression. Yoga is good for stress reduction, flexibility and insomnia. It also gives you the benefits of strength based training and cardiovascular conditioning. Yoga once a week is ideal to reduce stress and depression.
To Prevent Back Pain
Among exercises after forty, back strengthening workouts are most important as back pain is one of the most common problems that increase with age. 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 while working out your abs and the muscles in your chest. Once these muscles get stronger, they help strengthen your lower back and reduce the risk of pain and inflammation.