Do you have a good exercise routine? While most people exercise to lose weight, it’s important to remember that exercising is essential for your health, too. Having a well-rounded exercise routine is important for maintaining good health, especially as you get older. Once you hit middle-age, you may be tempted to stop exercising altogether, but that is only going to hurt your health. It’s vital for people over the age of 40 to stay active so that they can stay in good health for many years to come! Staying active and having a diverse workout routine can help older individuals ward off many common health problems. So if you’ve recently hit the big 4-0 and you have no idea where to begin when it comes to working out, you’ll want to check out these five exercises for people over 40:
1. Moderate Cardio
How Often: 3 t0 4 times a week
The most common health issue among people over 40 is heart disease. What’s one of the best ways to decrease your chances of developing heart disease? Cardio exercise. Any kind of cardio workout like running or brisk walking will help lower your risk for cardiovascular disease significantly. To get an adequate cardio workout, you need to be running or briskly walking for at least 30 minutes and getting your heart rate up to at least 80% of its maximum. Exercising like this helps decrease certain risk factors for heart disease, such as high cholesterol. It also keeps your heart itself strong and healthy!
2. High-Impact Activities
How Often: 1 to 2 times a week
Another common health condition among older individuals is osteoporosis, a condition in which the bones become brittle, making them more prone to breakage and fractures. A great way to make your bones stronger and decrease your likelihood of developing osteoporosis is by practicing high-impact activities. High-impact exercises include jogging, tennis, dancing, and jumping jacks. Doing these activities one to two times a week in addition to taking a calcium supplement can help strengthen your bones and keep osteoporosis at bay.
3. Strength Training
How Often: 2 to 3 times a week
An incredibly painful condition that affects many individuals as they age is arthritis. It is recommended that people over 40 do strength training exercises to decrease their chances of getting arthritis with age. Doing light to moderate weight lifting can significantly reduce the odds of developing arthritis. It can also help individuals who have already been diagnosed with the disease, as light strength training actually helps decrease aches and pains over time.
How Often: Once a week
Yoga is one of the most popular exercise practices in the world amongst people of all ages. It is considered one of the best exercises for people over 40 because it is slow-paced and easy-going. This makes it a perfect exercise for older individuals who already have health conditions that make other exercises difficult to do. Not only can yoga increase your flexibility and strengthen your muscles, but it can also decrease depression and improve overall mental health.
How Often: 3 times a week
Planks may look like a simple exercise…until you’ve actually done one. Many people think that planks are just for your abdominal muscles, but they actually engage your whole body. That’s why older individuals are encouraged to hold a plank for at least 90 seconds, three times a week. Just doing this can help stimulate every muscle in your body, strengthening and toning all of them.