Over the years, our body changes. From the age of 40, muscle mass decreases, and more fat accumulates when we do not lead a healthy lifestyle. From this age, it also becomes challenging to lose weight due to increased fluid retention and hormonal changes as a result of menopause in the case of women. For these reasons, today we want to share the five best exercises after 40.
Benefits of physical exercise in adulthood
Over the years, bones, joints, and muscles weaken. Exercising from the age of 40 is one of the best tools to increase and improve the functional capacities of the body that deteriorate over the years. Learn about the main benefits of training after 40.
- Promotes circulation
Exercise helps control the appearance of varicose veins and thrombophlebitis since blood circulates faster, thus reducing circulatory problems.
- Reduces the risk of heart disease
Regular exercise in adulthood helps minimize the risk of heart disease.
- Delays brain aging
Physical activity helps prevent diseases such as Alzheimer’s.
- Lower risk of falls
It improves balance and coordination, which helps reduce the risk of falls.
- Increases life expectancy
Adults who exercise consistently have lower mortality rates.
- Better mental health
Physical activity reduces the risk of suffering from depression and prevents episodes of stress.
- Improves flexibility and mobility
Exercise will help you to have more strength and flexibility in your daily life.
- Increases bone density
Exercise strengthens bones, increasing bone density and preventing osteoporosis.
- Maintain a proper weight.
Physical activity combined with food and our FAT BURNER supplement will help you maintain your ideal weight at this age.
5 Best exercises after 40 years
If you want to stay in shape, we leave you below the five best exercises if you have more than 40 years old. If you don’t train yet, it’s time to start moving your body and get all the benefits mentioned above.
Burpees are a high-intensity cardiovascular exercise. It is one of the most effective exercises for losing weight and body fat since it allows you to work the whole body, strengthening the pectorals, triceps, shoulders, quadriceps, hamstrings, calves, abdominals, and glutes. This anaerobic exercise can be done anywhere.
To perform burpees, you must start from an initial position in a squat or squat with your hands on the ground, and your head must be upright. Subsequently, the legs are moved back with the feet together, and a chest flexion is performed.
Squats are ideal for working the lower body, especially the legs, and buttocks. They help tone the whole body, prevent the development of injuries, provide mobility and balance, and stimulate the cardiovascular system.
To perform squats well, you must stand with your legs slightly apart while maintaining balance. The trunk should be straight without tensing the back. Squats are one of the five best exercises you can do if you’re in your forties.
The aerobic plank is a great way to tone all the body’s core muscles. Strengthens the abdominals, the chest muscles and those surrounding the spine. The plank is one of the best exercises to work the whole body.
To correctly perform the plank, rest your knees and forearms on the floor, with your back straight and keep your center stable. You must hold the position for at least 30 seconds.
Lifting dumbbells will help strengthen arms and joints. This exercise is ideal for avoiding chronic joint pain common after 40.
In addition, it increases bone density; from the age of 40, bone mass decreases by approximately 1%. Increase muscular endurance, improve body composition, and strengthen your mind.
The dead bug is a fantastic exercise to improve your core, enhance spinal stabilization, and tone your obliques. The benefits of this exercise include the following:
- Helps alleviate back pain.
- Improves coordination of movements.
- Improves posture, reducing the risk of spinal injuries.
- Improve performance.
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Now that you know the five best exercises for people over 40, start activating your body to reach adulthood solid and healthy by combining it with a healthy diet and our star FAT BURNER supplement.