Exercise training is essential to maintaining strength, flexibility, and overall health as you age. Some of them become especially useful with age .
Trainer Kairi Furr shared the 10 best fitness exercises to do after 40, writes Eatthis . These movements will help you stay active, energetic, and avoid injury.
Research shows that adults who regularly engage in aerobic and resistance training can reduce the likelihood of falls and fractures, as well as the risk of chronic disease, while improving overall quality of life as they age.
Brisk walking is an excellent low-impact cardiovascular exercise for people over 40. “Brisk walking is an effective cardiovascular exercise. Walking at a pace that increases your heart rate… can benefit people of all ages, especially those over 40,” the trainer said.
Cycling is another exercise that provides a fantastic cardiovascular workout while being gentle on your joints. Furr recommends doing this exercise three to five times a week for 30 to 60 minutes per session.
Swimming is a great full-body workout, easy on the joints and suitable for everyone. “You can swim two to three times a week for 30 to 45 minutes per session,” Furr said.
Resistance Band Training – Resistance bands are ideal for people over 40 as they are easy on your joints and allow you to do a wide range of exercises that work multiple muscle groups. It is also an effective way to build strength and improve muscle tone. “Training with resistance bands provides both strength and cardiovascular benefits. It can improve flexibility and overall fitness. Train with resistance bands two to three times a week, performing two to three sets of 10 to 15 repetitions of each exercise.” , advised the coach.
Bodyweight circuit training combines strength and cardio exercises. Additionally, research shows that this type of exercise helps improve overall fitness, build muscle strength, and boost metabolism without taking up much time from your day.
“Bodyweight circuit training is a series of exercises performed in sequence with minimal rest in between, such as squats, push-ups, lunges and planks,” Furr explained. “The circuits can be done at intervals or with specific repetitions. Aim for two or three sessions per week, doing three to four circuits with 10 to 15 repetitions per exercise,” the specialist said.
Yoga – can improve your balance and posture, two important components of healthy aging. “Yoga can be a great exercise for a person at any age. It can help improve flexibility, balance and core strength, while promoting relaxation and stress reduction. Do two or three yoga classes per week, take classes or watch 30-60 videos online minutes per session,” the specialist said.
Pilates is an excellent choice for improving core strength, balance and flexibility for people 40 and older. Furr explained, “Exercise two or three times a week in 45-60 minute instructor-led sessions.”
Rowing is another low-impact full-body workout that is especially effective for strengthening the upper body, core and legs, as well as improving joint and cardiovascular health. “Aim for two or three 20-30 minute sessions per week,” the trainer noted.
Tai Chi is a traditional Chinese practice and gentle exercise that focuses on slow, fluid movements and deep breathing.
High-intensity interval training (HIIT) involves alternating short periods of intense exercise and short periods of rest or lower-intensity activity. This type of exercise is a great way to improve your cardiovascular health, burn calories, and speed up your metabolism. “Do two or three 20- to 30-minute sessions of HIIT per week,” Furr said.
More news about the benefits of exercise
Many people are interested in how to live to 100 and remain healthy. It turns out that there is a main exercise that centenarians do, and it is very simple. Walking is the best exercise for healthy aging.
Physiotherapist Lex Gonzalez noted that this exercise improves blood circulation , thanks to it the heart becomes healthier, joints are kept healthy, and they maintain mobility.
