5 Exercises You Should Be Doing in Your Forties
Although the recommendations are slightly varied for men and women, experts agree on one thing: people in their 40s need to be exercising differently than they did in their 20s. Your body isn’t the same as it used to be.Not only is it less capable of certain exercises, but there are some that are going to be much more beneficial to your body now than they may have been 15 years ago. If you want to keep your body in its best shape, add these five exercises to your daily routine:
Cardio
Frequency: 3-4 times per week
Cardio, or cardiovascular workouts, refer to workouts that are designed to increase the heart rate and work the heart muscle. You can’t just go for a walk, though, if you want to see results from your efforts. Your heart rate should be at 80% of its maximum power for a time period of 30 minutes in order for cardio to be effective.
High-Impact Sports
Frequency: 1-2 times per week
Bone health can actually benefit from high-impact activities, such as playing tennis, dancing, or even just doing some jumping jacks can help improve bone health, which is crucial especially in women over 40. Anything that puts extra strain on your bones from impact could qualify for this type of workout activity.
Weights
Frequency: 2-3 times per week
Strength training doesn’t have to mean you’re training for Ironman. It just means that you are working your joints and using weights to increase their agility and overall wellbeing. You can help multiple muscles and joints with just a few exercises.
Yoga
Frequency: Once per week
Yoga is great for agility and flexibility. It can also help fight depression and improve your mood. Yoga is great for reducing stress and giving your body a chance to relax. Plus, many of the poses offer weight-bearing workouts for added perks.
Plank
Frequency: About 30 seconds, once a day
A single plank might not seem like much, but it can go a long way in strengthening your back muscles. Especially after 40, your back probably aches on a regular basis. If you can try holding a plank for around 30 seconds each day, you will do your body a lot of good.
Remember that your body isn’t what it used to be. These simple exercises might not seem like much, but they really can go a long way. Even the least active can manage most of these, and you can mix and match them to suit your needs.
