Maintain muscle, maintain energy, maintain the pace of life after the age of 40
After age 40, the body enters a period of muscle loss, flexible decline, joints are easily stiff and often have heavier movement. But aging does not mean slowing down, fitness expert Yash Agarwal, founder of Yash Fitness (India), emphasized. He believes that smart training not overwhelming, not extreme, is the key to maintaining sustainable health.
Agarwal says that simple, familiar exercises such as walking, push-ups or squats, if done regularly, can significantly improve muscle and bone strength, balance and endurance.
Some international studies have also shown that maintaining exercise helps reduce the risk of cardiovascular disease, improve mood and optimize metabolism in middle age.
10 simple, effective exercises for people over 40
Walking: The easiest but most effective exercise. Standing straight, walking naturally for 25 - 30 minutes a day helps increase cardiovascular endurance and supports weight control.
Cycling or swimming: Mild impact on joints, suitable for people or stiff knees, hip pain. Long, slow movements help improve overall flexibility.
C study stairs: Increase strength of your legs, buttocks, and support bone density. climb slowly, pushing the force from your heels to avoid stretching your knees.
Strength training with strings or light weights: Agarwal says this is the best way to prevent muscle loss due to aging, while improving posture and stabilizing the upper body.
Lunge: Helps increase leg strength and balance. When exercising, your front knee should be in line with your ankles to protect your joints.
Squat: affects the legs - buttocks - core, supports weight loss. Keep your chest high and your hips pushed back as if sitting in a chair.
Push-ups: Increase strength of your arms, chest, and shoulders while improving posture.
Plank: Keeping your body in a straight line for 20-30 seconds helps increase core strength, reduce back pain and support weight control.
Basic dumbbell exercises: Pushing dumbbells over your head, folding your arms, and singing dumbbells help strengthen your shoulders, arms, and back important muscle groups as you age.
Stretch: Stretch your hamstrings, quadriceps, calves, shoulders and chest to maintain range of motion and reduce stiffness.
Agarwal affirmed: "No need to practice hard. Exercising regularly, with the right technique and in accordance with your new physical condition will help you stay healthy over time.
