Staying active after 40 is important for both your physical and mental health. It’s necessary to change your exercise as your body changes. Focus on activities that build strength, enhance flexibility, and improve heart health to keep your energy levels up.
As we get older, we may face a higher risk of illnesses like heart disease and osteoporosis. Even if you don’t feel like moving, being inactive can increase the chances of developing chronic diseases.
Some people think they shouldn’t exercise because of their age. Age shouldn’t stop you from working out. If you’re over 40 and want to begin or improve your exercise plan, think about these simple suggestions.
6 Best Exercises for Women Over 40
Here are the top 6 types of exercise for women over 40 to consider adding to your routine. You don’t need to do everything on the list; there are plenty of other fun activities you might like better, such as running, skiing, or dancing. The goal is to think about what your body needs and enjoys the most, and stay active!
1. Resistance & Weights
I want to highlight resistance and weights first because strength training is one of the best ways to combat the effects of aging. Strength training helps counteract the muscle loss that comes with age, boosts metabolism, and reduces fat. It can also help your brain, boost your mood, and reduce the chance of getting hurt.
Additionally, strength training increases bone density, which helps reduce the risk of osteoporosis, especially as we approach menopause. There are lots of ways to train to strengthen your routine. You can lift weights or use resistance bands at home, or try tricep dips on a park bench. Strength training is essential for women over 40, and I’m excited to help you see the benefits.
2. Walking
Walking is a simple yet powerful exercise. A brisk walk and a deep breath of fresh air can do wonders for your mood. The health benefits of walking are numerous, including a lower risk of chronic diseases and a sense of well-being.
Don’t underestimate the value of “just walking.” Adding a few walks to your week could be exactly what you need. As long as you’re not dealing with an injury, walking is a simple, cost-effective, and convenient way to stay active. If you’re not interested in other exercise options, give walking a try.
3. HIIT
If you are in good health, have healthy joints, and your stress levels are manageable, you might want to try HIIT, or High-Intensity Interval Training. HIIT has been shown to burn fat more effectively than traditional aerobic exercise.
In terms of strength gains, HIIT workouts can provide similar results to traditional resistance training in a shorter time. In some cases, HIIT may even lead to greater strength improvements compared to regular resistance training.
One of the great things about HIIT is that it’s quick to do, so you can’t use the excuse of not having enough time to exercise.
4. Say Om
Heart disease is the top reason women die, and more women are having heart attacks. Adding cardio and strength training to your routine can help lower these risks, but stress is also a factor.
Yoga is a great way to reduce stress. Incorporating yoga into your routine can be beneficial for your heart health.
5. Yoga and Pilates
Yoga and Pilates are excellent exercises for women over 40. They provide several benefits, such as better flexibility, increased strength, improved posture, a boost in mood, and lower stress levels. Being mindful is a popular concept, but it can feel hard to achieve. Taking time to sit quietly and think about nothing for 10 minutes may seem indulgent or boring to some. However, yoga and Pilates provide a chance to be present by focusing on your poses and breathing. They serve as a calming remedy for our busy lives.
You can find many options for yoga and Pilates, whether online or in a class. Try different styles and classes until you will not discover.
6. Core and Pelvic Floor Strength
Neglecting your core and pelvic floor is not an option, especially if you have had children. You should add exercises for these areas to your routine.
Kegels are very effective for keeping the pelvic floor strong and can help prevent those “oops” moments that may happen when you cough or sneeze.
Kegels are that you can do them anywhere. Whether you are waiting for a bus, standing by a photocopier, or riding in an elevator, you can squeeze in a Kegel exercise whenever you have a few seconds to spare.
However, be cautious. Up to one-third of women do Kegel exercises incorrectly due to poor posture or incorrect breathing, which can create more tension. Take the time to learn the correct technique, and if you are unsure, consult a physiotherapist or pelvic floor expert.
Once you master the technique, try to practice for a few minutes several times a day. In about six weeks, you should see some improvements.
MUST READ: 5 Best Strength Training Exercises for Men Over 30
