Health

Ladies start exercising at 40 to make yourself look thirty-ten

The Hush Post: Life starts at forty, if you believe some who are it this age or who are already far ahead. With no young children to run around, early learning and struggle getting paced out, routines usually set and almost synchronised with the rest of your family members, you feel slightly relaxed and a bit settled down. But don’t take this smugedness for granted, get going. Now is the time to set in a little bit of physical exercise and exertion into your schedule. This could be an investment in a healthy living plan to make you reach the next benchmark at 60. Obviously, you wouldn’t want to make rounds of hospitals, clinics, waiting in corridors and seeking appointment after appointment.

Even if you have never exercised before, don’t go haywire.  The first step is to set a goal. Ask yourself why you want to start a fitness routine — to lose weight, to get stronger, or improve your overall health.

So, here’s why and what to do:

Why?

Exercise decelerates the gradual loss of muscle mass that starts once you hit age 40. There are more chances of falling or losing balance if you have weak muscles .

Fitness can help stop osteoporosis a study published in the Journal of Clinical Endocrinology and Metabolism found because pre-menopausal women who worked out for as little as two hours a week maintained healthier bones than those who do not exercise.

Regular exercise can help fight dementia which sets in with age

How?

Start slowly and then build slowly. The key is gradual progression.

If you can’t spare 30 minutes at a time, try a 10-minute workout each at intervals. Any exercise counts if sustained for at least 10 minutes at a time and is of moderate to vigorous intensity.

As you progress, keep challenging yourself. One technique is interval training — adding intense spurts at regular intervals during the workout. If you’re walking, increase your speed for a while and then drop back to your usual brisk pace or alternate jogging for a while with brisk walking…back and forth.. repeat the pattern.

Consult a doctor or gym trainer if you can.

A well-rounded fitness plan includes three types of activity:

cardiovascular (aerobic) exercise that targets your heart, like brisk walking, jogging, swimming, playing any outdoor game like tennis, badminton

Strength training that targets muscles and prevents the muscle loss that comes with advancing age, Workout every every third day. Working out breaks down muscles and the rest builds them back up. Begin with whole-body exercises such as push-ups, sit-ups, or squats, work on specific muscles, bicep curls and triceps extensions, weight training, resistance bands. Three sets of 10 repetitions is a good starting point.

Flexibility training like yoga, breathing exercises, tai chi to keep you supple and preserve balance.

You can create a weekly workout schedule like the ones suggested by the US Center for Disease Control and Prevention:

Option 1:

Sunday, Monday, Tuesday: 30-minute brisk walk:

Wednesday: Strength training

Thursday, Friday: 30-minute brisk walk

Saturday: Strength training

Option 2:

Sunday: Rest

Monday: Jog for 25 minutes

Tuesday: Rest

Wednesday: Jog for 25 minutes and then do strength training

Thursday: Rest

Friday: Strength training

Saturday: Jog for 25 minutes

Categories: Health

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