Stepping at the age of 40 does not mean that someone can be lazy in sports, you know. In fact, exercise for the age of 40 is important because the weight begins to increase.
However, the type and intensity of exercise that is good for 40 years and over is not the same as for young people. Choose safe physical activities to avoid possible injury.
The duration of exercise for ages 40 years and over is not much different from the duration in general. Light exercise can be done at least thirty minutes per day. If intense sports such as running or jogging is an option, do it for fifteen minutes daily.
Exercise for Ages Over 40
Zumba combines dance and choreography. This exercise reduces fat in the thighs, arms, and stomach. The accumulation of fat in these parts generally occurs with age.
Zumba for ages over 40 is certainly not the same movement as younger ages. At the age of 40, do Zumba at a lower intensity. It’s about forty minutes long.
In addition, lifting weights can also be done to help reduce pain associated with arthritis, which is an inflammatory condition in the joints.
Exercise for the age of 40 years can even lower blood pressure, as well as prevent and reduce depression.
Barre is an exercise that focuses on isometric strength. Isometric muscle contraction is when the muscles do not lengthen or shorten as if there is no natural movement, but within the muscle, there is tension.
All the energy expended by the muscles will be converted into heat. This exercise can improve balance and flexibility. Both can ward off injury and pain.
About thirty minutes of exercise is enough to get the benefits of barre exercise.
This exercise is very useful if you do not want to cause tension in the muscles and joints. This style of exercise not only helps your heart health, it also burns more calories in less time.
People over 40 years of age and on a weight loss program can try spinning at least 30 minutes 3 times a week to get the desired results.
Pilates can also be a good exercise option for those aged 40 years and over. People who experience pain throughout the body can try taking a Pilates class. Pilate’s benefits can help strengthen weak muscles and prevent injury.
Pilates is also very good for increasing hip mobility and strength, as well as reducing lower back pain. Doing this exercise for about 20 minutes in 1 training session is enough for the age of 40 years.
Walking is the cheapest, easiest exercise, and almost anyone can do it. That is why this physical activity can be an ideal choice as a sport for ages 40 years and over.
Walking can also strengthen stamina and improve mood, you know.
Walking is a type of exercise with light intensity. People aged 40 years can walk at least 30 minutes per day and can be done 5 times a week.
Swimming is an ideal sport for 40-year-olds. This activity includes aerobic exercise that can increase lung capacity, is beneficial for cardio, and does not burden the joints.
Not much different from when you were young, swimming at the age of 40 can also be done in about 30 minutes. It’s just that the movements are lighter. People with joint problems are also safe to do so.
Cycling can be a great exercise option for those aged 40 and over. This activity is also very fun and can be done together!
For beginners, cycle for short distances and flat roads for about 15-20 minutes. If you are used to it, you can only increase the duration slowly.
Exercise with a Dumbell
Dumbbells are an inexpensive and easily available exercise aid. Various variations of movement can be done with dumbbells, especially to train the hand muscles.
Light strength training is useful for maintaining muscle mass which begins to decline with age. Do it at least 20 minutes 2 times a week. Then you can increase the time according to your ability.
Those are some sports for ages 40 years and over.
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