Every Woman Over 40 Needs to Do These 8 Easy Exercises Every Week
7 minute read
Nobody looks forward to getting older, at least in terms of the physical limitations associated with old age. You do have a certain amount of experience and wisdom, but physically the body starts to slow, and this can be a drag on your quality of life.
The good news is that as you get older, you can incorporate a few exercises into your weekly workout regimen and feel younger no matter what your age.
Why You Need Exercise
Regular exercise is part of staying healthy but often time becomes a restraint. With busy work schedules and family responsibilities, it can be difficult to get to a gym or workout class.
| Related: High-Intensity Workouts Can Slow the Aging Process |
Also, there are so many forms of exercise it can be hard to choose what will work best and keep you healthiest. The important thing to remember is that exercise is an important part of maintaining overall health and well-being.
Exercising does so much more than help you get in those skinny jeans. It promotes optimal physical and mental health and positively impacts numerous aspects of your life.
Osteoporosis is more common among women than men, and regular exercise can help to protect you from this condition. Specifically, strengthening exercises and light aerobics or cardio will help strengthen bones and joints, protecting them from deterioration as you get older.
Daily exercise can also prevent muscle loss that is also associated with aging, known as sarcopenia. Several of the exercises mentioned below are designed to enhance muscle tone and strength, thus warding off potential deterioration and weakness.
The added muscle strength also ensures you can carry out everyday tasks and activities and avoid potentially dangerous falls. This improved mobility as well as joint discomfort, is why many people take special supplements.
| Related: Powerful Qigong Exercises to Strengthen Arthritic Knees |
One of the things we fear most as we get older is dementia and neurodegenerative diseases. Exercising every week or every day helps to protect your mental health as much as your physical health.
Staying active keeps your mind active and increases cognitive function, thereby reducing your risk of dementia. In particular, dancing and aerobics classes are great for keeping dementia away, as you are required to learn new moves and routines as you keep moving
Finally, you may not think it, but exercising can improve the health of your skin too. By increasing blood flow through your body, you get in shape and develop a natural glow. Elasticity of your skin is improved and sweating helps to unclog your pores, so your skin can breathe easier and avoid breakouts.
8 Essential Moves to Better Health
To help promote good health and fitness as you pass the 40-year mark, there are a few key exercises that will ensure you look and feel healthy. When performed every week, these exercises improve circulation, muscle tone, and strength without straining or exhausting you.
And the best part is these can be done from the comfort of your own home at any time your schedule allows.
| Related: Understanding Our Joints, Cartilage, and the Aging Process |
Each exercise is slow and focused to avoid injury and concentrate efforts where you will get the most benefits. In addition to this, your body becomes stronger and healthier, making injuries less likely as you age.
This classic exercise has been practiced for centuries and involves gentle stretching. Regular yoga helps you stretch, maintain form, and strengthen your core.
| Related: 13 Yoga Sequences for Tight Hips and Hamstrings |
This exercise is ideal for women over 4 because you can tailor each stretch to your comfort and when accompanied by relaxing music, can be meditative and peaceful.
2. Tai Chi
Another meditative and relaxing exercise for women that is low impact and helps you to concentrate your body’s movements. The focus and control helps you strengthen your core muscles and helps maintain balance and posture.
3. Low-Impact Cardio
If you have access to a gym, weekly workouts on a low-impact elliptical machine help boost cardiovascular health and overall fitness levels. There are even a number of affordable machines you can buy for your home, so you can exercise as you watch your favorite show.
4. Strength Training
You don’t have to use the weights at the gym, as there are sets you can buy for home use. You also don’t have to lift the heaviest weights to stay fit.
The key is to tone and strengthen rather than strain and build, so the lifting doesn’t need to be intense. Daily bicep curls with a 2-pound dumbbell will do the job perfectly.
While they may be uncomfortable at first, once you have the technique and pose down, planks helps to strengthen your core and improve stamina. There are different variations you can look into depending on which muscles you want to enhance, and these can easily be done while you listen to the morning news before work.
The best exercises for your legs are lunges. Since many people today have office jobs where they sit at a desk all day, it is important to incorporate leg exercises into your routine to ensure they stay toned and healthy.
7. Leg Lifts
The perfect exercise for keeping your form correct, which also improves balance. Balance can be an issue as we get older and leg lifts help to prevent falls associated with loss of balance. These lifts also help to strengthen muscle groups that are often hard to work out.
A classic exercise you can do without a machine and you end up with stronger legs and glutes in no time. Your balance also improves and there are a variety of versions you can so to keep things interesting.
The Bottom Line
It does not have to be all downhill after 40. In fact, these can be the best years of your life. Regular exercises will keep you healthy and fit so you don’t have to worry about the aging process slowing you down.
These 8 simple exercises can make sure that you keep up with the demands of life, keep you feeling young, and keep your golden years fun.