The beginning of middle age is a critical point in the life of every woman. According to Ken Fox, professor of exercise and health sciences at the University of Bristol, it is in the mid-1940s that muscle mass begins to decrease and fat accumulates, replacing lean muscle tissue. This can lead to obesity, diabetes, high blood pressure, heart problems, strokes, and some types of cancer.
We at Bright Side want to offer you several exercise options that you can do every day, to reduce the risk of suffering from any of these conditions and improve your quality of life.
- Don’t let your metabolism slow down, do burpees
High-intensity cardio stimulates our metabolism, which must be stimulated after a certain age. To avoid slowing down your metabolism, we should do this exercise once or twice a week. Start by doing several sets of 3 repetitions and build up another repetition at a time. Don’t stress too much.
- Stand firm by squatting
Every woman wants to have around and firm butt, but even the luckiest ones who managed to have it like that naturally and without any training will begin to lose it after the age of 40 thanks to the decrease in muscle mass. Doing squats well done (with your back straight and your knees just above your feet) can tone your entire body and prevent injury by improving your flexibility.
- To combat and prevent back pain you must do an aerobic iron
Doing this exercise for 90 seconds 3 times a week is a great way to tone all of your body’s core muscles. Strengthens the abdominals, chest muscles, and those around the spine. Strengthens our midsection and improves support in the lower back.
- Take care of arthritis by exercising with dumbbells
Chronic joint pain can affect adults of all ages, so it’s never too early to prevent it, and one of the best ways to do it is weight-lifting exercise, or also called resistance training. You don’t have to spend many hours lifting heavy weights, you can do the deadlift lifting exercise with a weight of 1 to 3 kg in each hand, 2 or 3 times a week. This routine will work miracles in your body.
- Exercise your glutes doing the “Glute Bridge”
Sitting all day in an office causes the gluteal muscles to not activate or work efficiently, slowing down the rate at which our body burns calories – http://www.vtight-gel.com. Hip extension in the glute bridge exercise makes your butt work and can also take the strain out of long days of sitting. Leave your arms along your sides, squeeze your butt muscles to lift your hips, and squeeze once more on top, and then slowly lower your hips down.
- Don’t allow sarcopenia to remove all your muscles, do T-lifts.
Sarcopenia is the degenerative loss of skeletal muscle, which is associated with aging. So, if you want to avoid bad posture and back or shoulder pain, it is very important to strengthen the muscles of these two areas of the body.
- Protect your heart by training on the elliptical machine
Low-impact cardio is a great idea for women over 40 to maintain a healthy heart. But if you really want to benefit your heart health, you should exercise at 80% of your maximum heart rate for at least 30 minutes a day, 3 or 4 times a week. If on a scale of 1 to 10, 10 is the maximum level you can do, then you should work at level 8.
- Live actively, walk
Walking is the simplest and least complicated exercise for most people to do. Although you burn calories, tone your body, and improve your mood, it does not wear down fragile joints, which is very important after a certain age.
- Relax, practice yoga
Women in middle age are more likely to become depressed, according to Johns Hopkins Hospital, one of the leading health managers in the United States. The yoga increases neurotransmitter regulator of mood, it is necessary to combat depression. It also lowers stress and anxiety levels.