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Five Exercises after Forty to Prevent Disease, Keep Fit and Healthy


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

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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

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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

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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

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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.

Read:7 Ways on How to Improve Mood through Exercise for Good Health and Happiness

To Prevent Back Pain

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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.

Read: 6 Ways to Maintain Correct Posture for Better Health While Sitting at Work

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7 Ways on How to Improve Mood through Exercise for Good Health and Happiness

 How to improve mood is a good question. Negative emotions, stress and tension are common symptoms faced by almost everyone because of a stressful fast paced lifestyle. While therapy may work, constant medication isn’t a healthy prospect. Physical activity and exercise however can do much to rid your body of unwanted stress and tension where it has been scientifically proven that your mood can be elevated by exercises such as yoga and meditation. Here are 8 of the best exercises to boost your mood


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An intense kickboxing workout is the best way to take out all the pent up anger and frustration collected during the course of the working day. It is the most stimulating solution on how to improve mood and rid yourself of aggression. Stressful living can frustrate you and make you angry.  Temper and aggression on a punching bag through kickboxing not only de-stresses you but is also great for health

High Intensity Interval Training

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HIIT is the modern day workout proven by physiological science to provide the richest health benefits and weight loss in the shortest time possible. HIIT is ideal for working people with less time on their hands, Rather than spend hours at the gym. A short 30 minute HIIT session is enough to calm your mind. It helps you stay fit and makes you lose weight in the bargain. Consult with a trainer to formulate a good HIIT workout plan best for you.

Tai Chi

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The ancient Chinese art of Tai Chi is rejuvenating and is one of the best disciplines to de stress the mind. It strengthens your mental faculties, increases focus and helps you achieve calm and inner peace. It also fights against exhaustion, mental fatigue and helps you sleep.

Barre Classes.

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Barre classes will teach you how to improve mod in a fun way. It is a unique way to stay fit and make friends too. Working out and sweating away alongside like minded people is not only calming it relives tension and depression too. Health studies prove that being in the company of friends works wonders for the mental and physical health of an individual

 Cycling For Stress Relief

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A good cycle ride along with a partner in the countryside is one of the best stress relieving activities. Cycle sprints can also improve your fitness and physical health too. If you do not have the time, then hit the gym for a few minutes to enjoy the benefits of a cycling session. Cycling is one of the best exercises teaching you how improve mood and gain confidence.

High Energy Zumba Classes

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Zumba is the new rage and it is full of energy and fun. Zumba classes enhances mood by releasing all your tension and pent up energy. It is also a calming activity full of fun because of the dance factor and is great as a socializing activity too. Zumba increases fitness, physical health and is a great way to lose weight because it can make you really work up a sweat.


www.spiritselfhealth.com-how to improve mood

Yoga has now been accepted the world over as one of the best exercises to boost your mood. It is great for stress and physical health. Yoga is a mental stress buster which rejuvenates and calms the mind. If you’re looking for a temperamental way on how to improve mood through then yoga is the best choice. It also increases flexibility focus and concentration. As a healthy activity that requires minimum space, yoga benefits a number of disease and improves sleep, low back pain and digestion

read this article on :8 ways to boost your metabolism and burn fat while sleeping

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 How to improve mood is a good question. Negative emotions, stress and tension are common symptoms faced by almost everyone …