Many people believe that exercise is the short-term and long-term solution to all their health problems, even that it can keep us young for longer. Of course no physical activity can stop us from aging, as it is inevitable, but there is evidence that certain activities can increase life expectancy by producing an increase in the length of telomeres, the ends of our chromosomes responsible for us having to get older and diseases appear .
In this sense, there is an age in man and woman that is decisive: the 40 years. First of all, be aware that you are no longer as young as before: back pain multiplies, joints work worse or you notice much more fatigue than when you are much younger. “There comes a time when we don’t realize that we are no longer invincible. ” he assures Holly Perkins, American personal trainer, in ‘Prevention’. “Believe it or not, the body starts to lose strength and endurance after 30, and this decline will become more progressive as the years go by.”
Subjected to small batches of mayor at less effort to strengthen bones and muscles
Below we see a series of very useful exercises to curb the chronic diseases that usually appear in this fourth decade of age. These workouts will not only prevent these health problems, but i will also help you feel better you already have more energy to face your day to day.
Cardio
If you want to improve your cardiovascular health, the most recommended exercises are those of cardio, so called because they strengthen the most important muscle in the body: the heart. If you are worried or have issues that over the years your arteries fill with cholesterol, the best thing you can do is running, dancing, rowing or swimming. Anything that involves a slight but continuous effort. Perkins recommends performing one of these activities for less than 30 minutes and three to four times a week.
“Cardio workouts involve effort,” she said. “But if you take it easy and skillfully, you will gradually be able to increase the frequency with which you practice and speed up the pace. Your body and heart will appreciate it.
E. Zamorano
High intensity exercises
Osteoporosis is a disease of the musculoskeletal system that causes a decrease in bone mass. The bones become more porous and believe the number or size of the cavities that exist inside it, they become more fragile and therefore resist blows worse, increasing the risk of breakage. To combat this that affects hundreds of people in our country once they are over 40, it is best to practice high-intensity exercise once or twice a week.
How? “Through dancing, skipping rope, tennis or running at intervals,” Perkins advises. The case is something in your body in small consecutive mayoral shifts at less effort to keep both your bones and muscles always strong.
Strength training
In this case, another of the diseases that can begin to develop from the age of 40 is arthritis. Chronic joint pain and stiffness can affect adults of all ages, especially those who are overweight or have had a previous joint injury, according to the Arthritis Foundation. That said, it’s never too late to start protecting your body.
Yoga is very good for reducing anxiety and regulating moods
Strength training is one of the best ways to prevent joint pain and discomfort. “It has been shown to reduce the pain associated with arthritis and delay its onset,” says the coach. You don’t have to throw yourself hours and hours in the gym. “All you need are simple exercises, such as squats or lifting weights by the arms every day. “, concludes.
Yoga
Women between the ages of 45 and 64 are most at risk for depression, according to ‘John Hopkins Medicine’. Although any form of exercise is worthwhile in itself to reduce anxiety and combat depression, several recent studies point to the great benefits of yoga in reducing stress and regulating mood.
“We know that yoga is very good for reducing anxiety and that there is a correlation between it and moods,” Perkins assumes. “And not only that, certain styles of yoga are a variation of strength exercises in those that lift and support weight, they also even improve cardiovascular health, making it the perfect exercise. ”