Because high blood pressure, poor heart health, osteoporosis are some of the health problems that can grip you, because of lack of activity, born of modern lifestyle. In this article, along with giving you information about doing some exercises, we are also telling you the right duration which you should follow at the age of 40.
Working on the flexibility of the body becomes necessary after 40. There are many types of training to make the body flexible, through which you can avoid high blood pressure and heart-related diseases. The more flexible the body is, the better you are able to exercise and the flexibility comes in the body only through exercise.
Muscles start decreasing after 40
In fact, by the time you turn 40, you lose one percent of your muscle mass for every year to come. But with the right exercise, you can prevent or reduce your muscle loss, which is a normal process with aging. However, you can prevent all these problems and lead a good life by including exercise in your daily routine. However, excessive exercise can also put your health at risk.
High Intensity Interval Training (HIIT) is as important for those over 40 as it is for the youth. High-intensity workout 3-4 times a week is much better than doing it for several hours every day, meaning you don’t need to do it daily. According to science, through HIIT exercise, the level of HGH (human growth hormone) ie human growth hormone increases and it prevents muscle loss.
Too Much Cardio?
If you have recently started exercising, then do not do cardio exercises for a long time. Because it requires a lot of endurance training. It is not recommended for people over 40 to do more than 45 minutes of cardio.
Exercises that engage your core and work your planks- the internal muscles. You can do a variety of planks exercises for better balance and posture. Apart from this, you can also include 30 minutes of aerobic exercise in your routine.
how to start?
According to fitness expert Alkhas Joseph, “You need to start slowly with your personal fitness journey. For those who are already active, it is important to give time to your body and the results will be visible on their own.
Karachiwala’s advice for 40 year olds
Celebrity fitness trainer Yasmin Karachiwala advises people over 40 to do pilates, cardio and freehand exercises like modified pushups, squats and abdominal crunches. She says that ‘it is important for those leading a sedentary lifestyle to understand that it is a process. Since bone density tends to drop after 40, exercising can help you feel energized as well as strengthen your muscles.
Namrata Purohit’s advice – Do not leave exercise after 40
Another Pilates expert Namrata Purohit says that ‘there are more than 2,000 Pilates exercises that anyone can do. If those people who practice it after the age of 40, who are already doing it, then they need to continue this exercise in their routine. This exercise will help them to deal with problems like osteoporosis. However, for inactive people, it is probably a problem to deal with.’
After 40 years, definitely include this exercise in the routine
Fitness expert Neeraj Mehta talks about three types of exercises that make you injury-free and can benefit our body in many ways. We recommend doing stretching exercises like Surya Namaskar and Warrior Stretch which are essential to protect your muscles. Also, to increase your core strength, it is important to do strength training like free squats, pushups and planks. It manages the three major organs of the body, chest, back and legs. In addition, cardio exercises such as brisk walking and jogging are essential to encourage a healthy heart rate.