The beginning of middle age is a critical point in life. According to Ken Fox, professor of exercise and health sciences at the University of Bristol, it is in the mid-1940s that muscle mass begins to shrink and fat deposits begin to accumulate. This can cause obesity, diabetes, high blood pressure, heart problems, strokes and some forms of cancer.
Craft Side would like to offer several exercises you can do every day to reduce these risks.
Do not let your metabolism slow down, do BURPEES.
High-intensity cardio stimulates our metabolism, which is more than necessary to motivate after a certain age. Therefore, to avoid slowing down the metabolism, we should do this exercise once or twice a week. Start with a set of 3 repetitions and add another repetition at a time. Do not stress too much.
Keep it firm – do squats.
Every woman wants to have a lap, but even the lucky ones who have had it naturally without any training will begin to lose it after 40 years, thanks to the decrease in muscle mass. Properly done squats (with a straight back and knees just above the feet) can tone the entire body and prevent injuries, improving its flexibility.
To combat and prevent back pain, do a PLANK.
Doing this exercise for 90 seconds 3 times a week is an excellent way to tone all the central muscles of the body. This strengthens our abs, chest muscles and those around the spine. our entire waist tightens and supports our lower back.
Protect yourself from arthritis: push DUMBBELLS.
Chronic joint pain can affect adults of all ages, so it is never too early to start avoiding it and one of the best ways to do this is strength training. You don’t have to spend hours lifting large weights. Lifting land or aerial presses with one to three pounds in each hand 2-3 times a week can work miracles for your body.
Let your glutes rest – Do a GLUTE BRIDGE.
Sitting all day in an office can turn off our glutes, which slows the burning of calories in our body: metabolism. The extension of the hip in the glute bridge exercise makes the butt work and can also open any tension after long days of sitting. Leave your arms at your sides, squeeze the buttocks muscles to lift your hips and squeeze them once more on the top, then slowly lower your hips.
Do not allow sarcopenia to move your muscles away: increase Y-TO-T.
Sarcopenia is a degenerative loss of skeletal muscle associated with aging. Therefore, if you want to avoid bad postures and back and shoulder pain, it is very important to strengthen your back and shoulder muscles.
Protect your heart – train on an elliptical machine.
Low impact cardio is an excellent way for women over 40 to maintain a healthy heart. But if you really want your heart health to benefit, you should exercise at 80% of your maximum heart rate for at least 30 minutes, 3 to 4 times per week. If 10 is as difficult as possible on a scale of one to 10, you must work at level 8.
Live actively – Walk.
Walking is the best and simplest exercise anyone can do. While it burns calories, tones our body and improves our mood, it also does not wear out our fragile joints, which is very important after a certain age.
Relax – do YOGA.
Middle-aged women are more likely to get depressed, according to John Hopkins Medicine, one of the leading healthcare systems in the United States. Yoga improves a mood-regulating neurotransmitter necessary to fight depression. It also reduces stress and anxiety levels.
Do you know other good exercises for women over 40? Share them with us in the comments.