After the age of 45, the body begins to enter a natural aging stage, bones and joints gradually weaken, the ability to recover decreases and the risk of injury increases. Therefore, exercising at this age needs to be adjusted accordingly, no longer exercising in the style of doing as much as possible, but must be moderate, regular and technical.
One of the common mistakes is overtraining for a short time, such as doing hundreds of push-ups or crunches continuously without rest. This not only does not help improve physical fitness but also poses many potential risks of serious health effects such as acute appendicitis, acute kidney damage, and even leading to kidney failure.
In addition, after the age of 45, you should also stay away from strong competitive sports such as football, basketball, volleyball, ... because these sports are prone to strong collisions, which can lead to abdominal injuries or kidney damage.
Instead, choose lighter and more persistent exercises, such as Thai Cuc Quyen, walking or light running, swimming, cycling, yoga or stretching exercises.
These exercises are both safe and help improve cardiovascular and respiratory health, increase flexibility and stabilize the skeletal and joint system.
For obvious results, you should exercise at least 4 sessions a week. Each session needs to be warmed up carefully, paying attention not to continuously repeat the same movement, avoiding putting pressure on the joints. In particular, avoid times that are easily harmful to the body such as not exercising immediately after eating a lot so as not to damage the stomach and intestines. Do not exercise after drinking alcohol, as it can increase the risk of emphysema. Do not drink water too quickly after exercising, let your body cool down first.
