Again, you don’t have to stop from exercise because it becomes more important at this stage associated with weakness and fatigue influenced by the lifestyle changes that come along with aging. During the middle years, your body becomes more prone to muscle mass loss and so you need to reverse its effects with exercises to strengthen various muscle groups. Aside from reversing the effects of loss in muscle mass, especially among men, exercise offers plenty of benefits, and some of those you’re going to find below.
Benefits of Exercise for People Over 40 May Help With the Following
- Reduces risk to coronary artery disease (CAD): Increased physical activity levels can help in the reduction of risk to CAD and its symptoms. In addition to that, exercising on a regular basis also reduces your risk to insulin resistance, high blood pressure, high bad cholesterol levels and glucose intolerance. For best results, experts recommend at least 30 minutes of moderate intensity workouts at least three times per week.
- Improves cardiovascular health: The American College of Sports Medicine revealed that regular exercises can help older adults to achieving an increased heart and lung function.
- Increases bone density: Strength training combined with running or walking can help in reducing your risk to osteoporosis while at the same time in helping you increase strength in the joints, ligaments and tendons.
- Aids in weight loss and reduces body fat percentage: One of the key benefits of workouts for people over 40 is preventing weight gain and obesity, along with Type II diabetes. In 2006, the American Diabetes Association revealed in a study that exercises of 150 minutes every week could reduce the risk to impaired glucose intolerance leading to Type II diabetes among people over 40 by up to 58 percent.
Other Benefits of Training
- Better posture
- Arthritis management
- Reduced risk of falling (balance)
Certainly, exercise can delay aging effects, including loss of muscle mass, bone density, flexibility and balance, among others and can help your body work in a clever, consistent and efficient manner in order to overcome the challenges of aging. Your body, as a machine, will be able to work the way it does, as if you were still in your 20s. And to achieve it, you can start engaging in exercises you will find below.
Exercises for People over 40
- Cardiovascular exercise to include at least thirty minutes of moderate exercise up to five times every week. Some activities include gardening, running, walking or swimming.
- Core and posture exercises include squats to train your core and legs. For the best results, use your stomach muscle to keep the proper form or correct posture throughout the motion range.
- Competitive sport or hard physical training helps you become fit and strong even your later years as well as encourages and keeps you motivated to exercising on a regular basis.
- Body weight exercises are few other types of cardio activities that can include short high intensity interval training sessions and some movements include the stationary sprint, jumping jack and squat jump. Pelvic floor exercise is also a good choice because it can strengthen the pelvic muscles, including the bowels, bladder, uterus and pelvic organs.
- Weight training is another type of exercise to benefit you because it boosts fat-burning and metabolism. It also helps fight obesity and osteoporosis and reduces your risk to falls and injuries.
Bottom line is that exercise, no matter what intensity or type, helps in more ways than one in your later years because it offers a myriad of benefits including weight management, osteoporosis prevention, cardio health and so many more. If you want to improve life expectancy and get the most out of life, consult your doctor about an exercise program that works for you based on your physical condition.