5 exercises for people over 40, to feel better than ever

If you reach a certain age and believe that you are at a crucial point in your life, and you also believe that health care takes on a fundamental relevance, you are not wrong. Regular exercise becomes an indispensable tool to face the physical and mental challenges that come with age. In this article, we will tell you about at least 5 exercises for people over 40 that can contribute to your well-being.

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We already know that regular exercise strengthens muscles and bones, which helps prevent injuries and bone disease. In addition, regular physical activity has been shown to contribute to mental health, reducing stress, anxiety and symptoms of depression. By releasing endorphins, exercise becomes a natural antidote to emotional distress, according to the World Health Organization (WHO).

In addition, at this age, the body undergoes significant changes, muscle mass decreases, metabolism stops having the same rhythm and flexibility is affected. Several health specialists claim that these factors can increase the risk of chronic diseases such as diabetes, hypertension and heart problems, especially if you are sedentary. This is where exercise plays a vital role, not only to combat these risks, but also to improve quality of life.

Below, take a look at which exercises for people over 40 best fit into your routine and which you can build up to with the right transition.

Exercises for people over 40

Now, to start your exercise routine for people over 40, the most advisable thing to do is to carry out a physical activity program because the important thing is to avoid injury, according to an exercise guide from the Spanish Society of Geriatrics and Gerontology (SEGG).

1. Resistance and aerobic exercises

These exercises are essential for improving cardiovascular health and maintaining a good energy level. However, these exercises for the over 40s help maintain muscle mass and bone density, which is crucial as we age. They also improve lung capacity, heart health and help control weight. Among those you should consider are:

• Weight lifting
• Training with elastic bands
• Brisk walking
• Cycling
• Swimming

2. Strengthening Exercises

Exercises for people over 40 are essential to maintain muscle mass, protect joints and improve bone health. These exercises seek to strengthen the main muscle groups and prevent the loss of muscle mass that tends to increase with age. Among which are:

• Squats
• Push-ups
• Planks
• Dead weight with dumbbells

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3. Strength and balance exercises

These types of exercises for people over 40 are crucial, as they help maintain muscle mass and prevent falls, a common problem as we all age. These exercises not only improve stability, but also strengthen the body, in addition to allowing better performance in daily activities. Some of the exercises you can perform are:

• Lunges (to strengthen the legs and maintain balance)
• Weight lifting
• Tree pose
• Walking in a straight line

Remember that these exercises for people over 40 contribute to your health!

4. Stretching and flexibility exercises

Stretching and flexibility exercises are essential for people over 40 because with age, mobility and flexibility tend to decrease. If you perform them regularly, you will improve your range of motion, prevent injuries and relieve muscle stiffness. Among these exercises are:

• Hamstring stretch
• Quadriceps stretch
• Arm and back stretches
• Yoga
• Pilates

5. Tai-Chi, highly recommended!

This ancient Chinese martial art combines smooth, controlled and flowing movements with breathing and meditation techniques. Originally created in the spirit of self-defense, Tai-Chi has evolved into a gentle form of exercise that promotes physical and mental well-being and reduces stress, according to the National Institutes of Health (NIH). If you’re one of those in need of this option, take a look at some of them:

• “White crane spreads its wings” movement.
• “Tree hugging” movement
• Movement of “brushing the knee”
• Movement of “holding the moon”

Don’t forget to consult with your physician and physical therapist.

Without a doubt, maintaining an over-40 exercise routine can help you foster greater energy and vitality in your body, which translates into a better ability to cope with daily responsibilities, both work and personal. The social interaction that often occurs in group activities, such as yoga classes or team training, also enriches social life, which is essential for emotional well-being.

It is likely that at the beginning it will be a little difficult, but a good routine and the constancy of the day to day, will help you to obtain discipline and your health will thank you.

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