4 Essential Forms of Exercise for Those Aged Over 40 Years Old
It’s a common tendency for those who are getting older that they try to avoid exercise, not because they become lazy, but the aching body stops them from doing so. However, you may be surprised to know that exercise doesn’t worsen the body ache but relieves it. Physical activity has a power to increase life expectancy by reducing the likeliness and progression of chronic illnesses that usually develop after 40.
Our body starts declining after around 30 and the decline worsens every year. However the good news is that exercise can slow the decline, help you ward off some common health issues and help you feel (and look) better.
Here are a few suggestions for exercise for over 40 which if you do every week, you can stay fit and happy and will feel great.
1. Cardiovascular Exercise
Cardiovascular exercises are known as cardio; obviously they are for keeping your heart healthy. As we age, our heart and blood vessels become weak. Arteries collect plaque inside them which obstructs blood flow reducing the supply of oxygen and nutrients to heart and other organs. Eventually, events of cardiac arrest become common as we age. Fortunately, cardio can reduce them by making heart and blood vessels healthy. These include running, swimming, dancing, spinning and rowing. The key to identify that you are doing effective cardio is that you should sweat and your heart rate should increase by 80% of your normal heart rate. So, if you are walking just easily and not sweating or not having an increased heart rate, it’s time to increase your effort.
2. High-impact Workout
Osteoporosis is another common disease that grabs you when you age because with age, bones become weak and the risk of fractures increases. It’s true that calcium-rich diet can strengthen your skeletal system; you can strengthen it even more, as revealed by the latest research, with high-impact exercise like jumping jacks, dancing, racquet sports and even a light jog.
3. Strength Training
Strength training is great for preventing aches and pains. It has been proven to reduce pain associated to arthritis, another common age-related disease. All you have to do is to do some kind of a squat, overhead press and deadlift to make your joints and muscles strong.
Another health problem aging brings is depression. While any kind of exercise can keep depression away, research shows that yoga may be especially beneficial for reducing stress and depression and regulating mood. A study has found that yoga increases the levels of GABA, a neurotransmitter that regulates mood and is particularly present in less amounts in those having depression and anxiety.
So, if you were stopping yourself from bouncing and hopping with the fear of aches, start it again and live life to the fullest.