Some people say that once you reach 40, your body begins to change much faster than before.
Of course, every person is different, but your collagen stores will certainly be exhausted faster and you will lose muscle tone. Your metabolism also slows down.
Your fitness will also drop, especially if you’ve never exercised before!
All the energy you found in your 20s and 30s will gradually wear off and you may feel lethargy and tired more often than before.
Those late nights you had in your 20s and 30s will soon take their toll in your 40s!
It certainly sounds dark, but it doesn’t have to be.
Caring for your body is important at all ages, but to really improve life expectancy, energy levels, and youthful feeling, you should really get used to the workout.
There are many different types of exercises that work well for women over 40.
Although each exercise is good for you, some deliver better and faster results than others!
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1. Yoga
Yoga is a wonderful exercise to try.
It’s different from going to the gym and doing a 40-minute workout because it’s slow and also requires deep breathing. So if you have a particularly busy and stressful lifestyle, it is an excellent option for you.
Yoga can change your body shape.
Working from the core is about balancing and stretching your muscles so that you gain strength and strength.
Not only do you train your entire body, you also learn how to turn off your mind so you can focus on getting the most out of every move.
The best way to take advantage of yoga is to practice a session at least once a week and combine it with a form of cardio training (swimming, cycling, power walking, or similar) for 20 minutes twice a week. .
2. Squats
Do you need to tighten your glutes and legs?
Try squats.
It is always best to combine these types of exercises with cardio to get real results and also burn fat.
There are different variations of squats.
Regular squats:
- (Stand with your feet hip-width apart and your toes facing forward), gently lower your body into a crouch (imagine sitting in a chair, not going too deep or not getting the benefit).
- Keep your bum out while crouching, and also put your arms out in front of you.
- When you lift your body back to a standing position, put your butt in and put your arms to your side.
- Repeat your squats slowly 12 times.
Also try sumo squats, these affect the inner and outer thighs:
- Stand with your feet hip-width apart, but turn your feet outward and your knees outward as you squat.
- Repeat the sumo squat twelve times.
- You should try three sets each day combined with other exercises to get the best results.
3. Planks
Try a plank to strengthen your core strength and shape your stomach.
- If you have never done one before, first lie on a floor with your elbows bent and walk across the floor.
- Then raise your feet on your toes (so that your feet are on tiptoe) and lift your body up (keep your elbows on the floor).
- Do not lift your hips too high, otherwise you could injure your back.
- Stay in your plank for 20 seconds and gradually increase the time you spend on the plank until you can achieve at least 60 seconds more.
To make it more difficult, put your hands in a pressure position and raise them on a plank.
A side plank is a great way to train your waist and hips.
- Start by lying on your side.
- Then lie on one elbow, put one foot on the other and lift your body up.
- Put your other arm in the air and hold it for 20 seconds. Gradually add time as you get used to this exercise.
- Repeat the side plank on the other side of your body.
4. Go for a walk
If you don’t like exercising, don’t panic.
Walking is always good for you and takes you outside in the fresh air.
Everyone needs vitamin D because it is essential for healthy bones. Therefore, increase your dose, especially since vitamin D comes from sunlight, making it very difficult to supplement.
Take a 20-minute walk each day, or go to an additional bus stop, or park farther away than you would normally do if you couldn’t install it.
If you like to run, add a few ankle weights and carry a few small dumbbells. Swing your arms to get your heart rate going and challenge yourself!
5. Try jogging
If walking doesn’t challenge you enough, go jogging!
Did you know that a 20 minute run burns around 11 calories per minute (depending on your weight)?
Jogging for 20 minutes could burn more than 200 calories and speed up your metabolism so you keep burning!
It’s easy too – even if you’re over 40!
You don’t have to sprint, drive slowly, try one of the downloadable apps, and find something that will make you run for at least 20 minutes.
These apps usually start with a short jog of just 1 or 2 minutes and gradually move up, so you can even jog 30 minutes three times a week within a few weeks.
Plug in your favorite music or listen to a podcast to pass the time and vary where you jog as it is always nice to explore new places.
6. Go swimming
If you don’t like jogging or are concerned about your joints (jogging can be tough on arthritic joints), try swimming.
It is exceptionally gentle on the joints and muscles, but strengthens the entire body and you can take it easy at first.
You don’t have to go to a gym either, there are plenty of local swimming pools, and they’re usually quiet during the day when the kids are at school.
Start with a gentle breaststroke and build it up so that you can swim a few lengths. If you master that, try something different like crawling in front, swimming back or with strong arms, chest and back, nothing beats the butterfly!
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