Start now and stay a healthier you
Can exercise help you prevent various health issues as you get older? Nothing can actually stop the aging process, but there are things you can do to slow it down. This means adding an exercise routine into your daily life. This has been proven to limit development and even prevent certain chronic diseases.
Unfortunately, once you reach 40 and older, you start to pay more attention to what your body is trying to tell you. Sore joints, the onset of diabetes, weight gain that is difficult to get rid of and the list can go on. A good physical exercise routine is the way to go for an improved way of life.
The most common diseases, as you get older, include cancer and heart disease. But there are other health issues that could be just as deadly, have a look at – The 5 deadliest diseases that do not include cancer or heart disease.
Your body starts to show signs of aging after 30 and each year the decline becomes worse. Exercise, as part of a healthy lifestyle, can help you avoid many age-related health issues and best of all, it makes you feel good.
So, you’ve made the decision to get fit, what now? There are many exercise programmes you could follow, which can help you to lose weight, tone and help change your body for the better. To make it simple, you can easily begin by following these 5 exercise examples, which should be done every week. Include these routines into your everyday life and stay fit into your 40’s and beyond.
Cardiovascular Workouts for midlife
You should be getting some cardiovascular exercise in every week. This should be done about 3 to 4 times a week. Studies show that women between 20 and 39 suffer a lot less from heart disease than women 40 to 49 years old. At this age, the percentage of those affected by heart disease increases exponentially. So, what can you do to help yourself become healthier?
This is where cardiovascular exercise comes in. This type of exercise gets the heart pumping, and since the heart is a muscle, helps it to become stronger. Exercises can include things like running, aerobics, spinning and swimming etc.
The way to get the best out of your cardio workout is to make sure you put in the effort. You will need to get your heart up to 80% of your max. heart rate and then keep this up for about 30 minutes. The cardio exercises should also be done 3 or 4 times each week for maximum benefit.
Taking a leisurely stroll or doing something where you don’t put in your maximum effort, is not going to give you maximum benefits. If you don’t feel like you have put in your all and are barely breaking a sweat, it might be time to step up the pace.
When beginning an exercise programme for the first time, and you do suffer from a health condition, always seek the advice of your medical practitioner or other professional before starting.
High impact exercises for midlife
Osteoporosis, in women over 50, is becoming more and more predominant. This condition makes the bones in the body become weak and brittle, increasing the chances of breaking or fracturing. Most of us know that taking calcium can help to prevent this condition and keeps the bones strong. Recently, it has also been discovered that high-impact, as well as weight exercises, can increase bone strength.
Many would say these types of exercises cause damage, but when it comes to improving bone health, this is simply not true. Exercises or activities like playing squash, aerobics and even just performing jumping jacks can have a beneficial effect. Jogging is another great way to keep the bones strong.
Strength Training for midlife
This type of exercise can be done about 2 to 4 times each week. Strength training is a great way to help prevent things like arthritis. As you get older, the chances of developing arthritis increases, which can cause uncomfortable stiffness accompanied by pain. The condition can become worse in cases of obesity and where there has been a joint injury. Here are some training moves for women over 50.
Whatever your age, it is never too late to start strength training. This form of exercise is a great way to help protect the body, as well as to prevent those nasty aches and pains. There have actually been studies, proving that strength training helps to minimize pain in those suffering from arthritis. Starting earlier with a training programme can even help prevent the onset.
You see some weightlifters spending hours at the gym, but this is not necessary for you. Some of the basic moves you can perform include:
Another way to get an all-round strengthening workout is to try Yoga. This form of exercise has become very popular over the years and is also a great way to help those suffering from stress, depression, and anxiety. There have been studies that show yoga is very beneficial in this area.
Studies revealed that yoga helps to improve levels of GABA, which is a mood-regulating neurotransmitter. Yoga has also been found to be effective against stress. Many have found that participating in a yoga class over a few months, reduced their stress significantly.
There is also a variety of different yoga styles, each providing benefits. Some classes lean more towards weight-bearing workouts, while others offer more of a cardiovascular workout.
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Core Strength for midlife
Have you ever experienced back pain, it can be debilitating and, in most cases, occurs in people over 30 years old. By strengthening your core, you can help to improve posture and prevent pain. A great exercise to achieve this is known as ‘The Plank.’
To get the most out of this exercise, perform the plank at least 3 times a week for 90 seconds. The position activates the core muscles and also includes the chest muscles, back and leg muscles. By continuing the exercise, the muscles become stronger, especially the midsection, which is necessary for supporting the back. This exercise is very simple to do, you can even take a quick break at work, as it only takes a few moments to complete.
To perform the plank, lean on your wrists, which are under the elbows and the elbows are under the shoulders. Push upward, keeping your legs straight with feet shoulder length apart. Position your feet on the balls of your toes. Activate your core by pulling in your belly button towards the spine.
Keep this position for 30 seconds, rest and repeat another two times. You will slowly become stronger and eventually will not need to rest. You will be able to do the entire 90 seconds or more without taking a break.