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Sunday, October 22, 2017

You'll Want To Do These Exercises Every Week. If You Are In Your 40s


Exercise turns you young forever
   Many think of exercise as the solution for all
of their health woes—even those related to
the aging process. Of course, no amount of
physical activity can stop us from getting
older, but there's plenty of evidence that
proves that physical activity can increase life
expectancy by limiting the development and
progression of chronic diseases—something
many folks start thinking about after they
turn 40.
 "There comes a point when we realize we're
no longer invincible," says Holly Perkins, a
personal trainer and author of Lift to Get
Lean. "Believe it or not, the body starts to
decline after about 30, and that decline gets
more aggressive every year." The good news:
Exercise not only helps you feel (and look!)
better, it can also slow that decline, helping
you stave off some common health
conditions.
Here, five exercises you should start doing
every week once you're in your 40s to stay
healthy, happy, and looking as great as you
feel.



   Cardiovascular workouts, 3 to 4 times a
week
Less than 1% of American women between
the ages of 20 and 39 suffer from coronary
heart disease, according to a recent National
Health and Nutrition Examination Survey.
However, among 40- to 59-year-olds, that
number increases nearly 10-fold, to 5.6%. So
how can you stay healthy?
The word "cardio" is short for
"cardiovascular," so many people know that
this kind of heart-pumping exercise will keep
the heart muscle strong, Perkins says.
(Running, spinning, dancing, rowing, and
swimming all count!) However, if you really
want your heart health to benefit from your
cardio workouts, you need to exercise at 80%
of your maximum heart rate for at least 30
minutes, 3 to 4 times a week. (On a scale of
one to 10, with 10 being as hard as you can
push yourself, 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 says.
"Cardio workouts should feel effortful—like
you could do it forever but wouldn't want
to."
 



 High-impact activities, 1 to 2 times a
week
According to the National Osteoporosis
Foundation, approximately 1 in 2 women
over age 50 will break a bone because of
osteoporosis, a condition in which the bones
become brittle, increasing the risk of
fractures. While you may already know that calcium
can keep your skeletal system strong, recent
research reveals that high-impact, weight-
bearing exercise can help build bone
strength, too, Perkins notes. "There's still
widespread misperception that high-impact
activities do more harm than good, but that's
simply not the case—particularly when it
comes to bone health," she says.
"Dancing , jumping jacks, racquet sports, and
even adding a light jog into your go-to
walking workout are all great examples of
exercise that can keep your bones
strong."



  Strength training, 2 to 3 times a week
The risk of developing arthritis increases with
age. However, chronic joint pain and stiffness
can plague adults of all ages—especially those
who are overweight and those who have
suffered a previous joint injury, according to
the Arthritis Foundation. That said, it's never
too soon to start protecting your body. Strength training is one of the best ways to
prevent the aches and pains . "Strength
training has been proven to decrease pain
associated with arthritis—and prevent its
onset in the first place," Perkins explains.
And you don't have to spend hours in the
weight room to reap the benefits. "All you
really need to do is some form of a squat,
deadlift, and overhead press to strengthen
multiple joints and muscles.
 


Yoga, once a week
Women between ages 45 and 64 have an
increased risk of depression , according to
John Hopkins Medicine, one of the leading
healthcare systems in the United States.
Though any form of exercise can help stave
off anxiety and depression a growing body
of research shows yoga may be particularly
beneficial for reducing stress and regulating
mood. One study found that yoga increases
levels of GABA, a mood-regulating
neurotransmitter that's typically deficient in
those with depression and anxiety. Another
study found that women suffering from
mental distress were less stressed after
participating in a three-month yoga class.
"We know that yoga is so good for stress
reduction, and we know there's a correlation
between stress and mood disorders," Perkins
says. "Even better, certain styles of yoga are
also a great weight-bearing strength workout
and even offer some cardiovascular
conditioning, making it a win all around.



Holding a plank for 90 seconds, 3 times a
week
Most people experience back pain for the first
time between the ages of 30 to 40, and back
pain becomes more common as we get older,
according to the National Institute of Arthritis
and Musculoskeletal and Skin Diseases, a
division of the National Institutes of Health.
Strengthening your core can help ward off
the pain. The plank is a great move to try
because it tones all of the core muscles of the
body. Not only does it work the abs, it also
challenges the muscles in the chest and those
surrounding the spine, Perkins explains. "As
these muscles become stronger, your entire
midsection tightens, which ultimately
supports your lower back, keeping it pain-
free."
To ensure you're holding the plank position
correctly, stack your wrists under your
elbows, position your elbows under your
shoulders, and push the floor away from you
with your feet. Your legs should be
outstretched behind you, and your feet should
be shoulder-distance apart. Also, be sure to
pull your bellybutton in towards your spine
to turn "on" your abs. Stay here for 30
seconds, come down to your knees to take a
short break, and then repeat the exercise two
more times. As you get stronger, try holding
the position for 90 seconds without a break.

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