2023-05-10 09:15:13
- To prevent heart disease…
- To ward off osteoporosis…
- To fight arthritis…
- To fight depression…
- To fight back pain…
It’s no secret that exercise is the solution to many health problems – even those related to aging. Of course, physical activity can’t keep you from getting older. But there are plenty of studies showing that exercise can increase life expectancy by limiting the development and progression of chronic diseases – something many people think about after their 40th birthday.
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“There comes a point when we realize that we are no longer invincible,” says Holly Perkins, personal trainer and author of “Lift to Get Lean”. She adds: “The body begins to break down around the age of 30 and this breakdown becomes more aggressive every year.” The good news is that not only does exercise help you feel better (and look better!), but it can also slow down the breakdown of bodily functions and help prevent common health problems.
We show you the sports and exercises you should be doing every week after 40 to look healthy, happy and just as great as you feel.
To prevent heart disease…
…try it with: cardio workouts, 3-4 times a week
According to a recent US Health and Nutrition Survey, less than 1 percent of American women between the ages of 20 and 39 have coronary artery disease. For 40 to 59-year-olds, however, this figure increases almost 10-fold to 5.6 percent. So how can you stay healthy? Through cardio training.
The word “cardio” is an abbreviation of “cardiovascular”. So cardio workouts help you maintain heart muscle strength. Examples: running, spinning, dancing, rowing and swimming. It’s best to train at 80 percent of your maximum heart rate for at least 30 minutes, 3-4 times a week. (On a scale of 1-10, with 10 being as strenuous as possible, you should be around an 8.)
So if you’re barely breaking a sweat while walking or taking it easy during your favorite Zumba class, it’s time to pick up your pace and increase your effort, Perkins points out.
To ward off osteoporosis…
…try it with: high-intensity activities, 1-2 times a week
While you may already know that calcium can strengthen your skeletal system, one University of Missouri studythat even high-intensity, weight-bearing exercise can help improve bone strength. “There’s still a common misconception that high-intensity activity does more harm than good, but that’s just not the case – especially when it comes to bone health,” says our expert.
Exercise is important for strong bones! Dancing, jumping jacks, racquet sports (like tennis), and even a light jog can help keep your bones strong. Don’t know how to start jogging? With this 8 week training plan you can go from walking to running.
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To fight arthritis…
…you should do strength training 2.3 times a week.
The risk of developing arthritis increases with age. But adults of all ages can also suffer from chronic joint pain and stiffness, especially those who are overweight and people who have had injuries to their joints Arthritis Foundation. So it’s never too early to protect your body.
Strength training is one of the best ways to prevent pain. “Strength training has been shown to be effective in reducing pain associated with arthritis and preventing it from occurring in the first place,” explains Perkins. And you don’t have to spend hours in the gym to reap the benefits. “All you really need is some form of squats, deadlifts, and overhead presses to strengthen multiple joints and muscles.”
To fight depression…
…you should try yoga once a week.
Although any type of exercise can help prevent anxiety and depression, a growing body of research shows that yoga can be particularly useful for reducing stress and regulating mood. One Study found that yoga increases levels of GABA, a mood-regulating neurotransmitter that is typically low in depression and anxiety. Another Study found that women suffering from psychological stress were less stressed after attending a three-month yoga class.
“We know that yoga is good for stress relief, and we know that there’s a correlation between stress and mood disorders,” Perkins said. “Even better, certain yoga styles are also great strength training and even provide some cardiovascular conditioning.”
shutterstock.com/Nuva Frames
Yoga is great for relieving stress
To fight back pain…
…try: Planks for 90 seconds, 3 times a week.
Strengthening your core can help reduce pain. The plank is a great exercise because it strengthens all of the core muscles in the body. Not only does it work the abs, but it also challenges the muscles in the chest and around the spine, Perkins points out. “As these muscles get stronger, your entire core tightens, which ultimately supports your lower back and keeps it pain-free.”
Important for the plank position: Support yourself on your elbows, hands flat on the floor, your elbows under your shoulders. Plant your feet on the ground. Your legs should be stretched out behind you and your feet should be shoulder-width apart. Also, make sure to pull your belly button in toward your spine to engage your abs. Hold this position for 30 seconds, then get on your knees for a short break and repeat the exercise two more times. As you get stronger, try to hold the position for 90 seconds without resting.
Whether heart disease, osteoporosis or depression – the exercises and sports presented can help you to feel healthy and fit again. Even and especially after 40!
Sources mentioned
International Osteoporosis Foundation (2018): Ruined bones, ruined lives: A strategic plan to solve the fragility fracture crisis in Germany. [online] Link
Pamela S. Hinton, Peggy Nigh und John Thyfault (2017): Serum sclerostin decreases following 12 months of resistance- or jump-training in men with low bone mass. Bone, doi 10.1016/j.bone.2016.10.011
Andrew Frank Angelino: Depression: What You Need to Know as You Age. John Hopkins Medcine, [online] Link
Chris C Streeter et al. (2007): Yoga Asana sessions increase brain GABA levels: a pilot study. Journal of alternative and complementary medicine, doi 10.1089/acm.2007.6338
National Institute of Arthritis and Musculoskeletal and Skin Diseases (2023: Back Pain. [online] Link
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