8 Exercises Every Women Over 40 Should Do
To maintain your cardiovascular health, you should implement healthy lifestyle habits which include healthy nutrition and regular physical activity.
This is especially important for people over 40 because they have to take better care of their cardiovascular health. Regular physical activity keeps your heart healthy and prevents severe heart diseases.
Exercising for at least 30 minutes a day will provide a myriad of benefits for your overall health, for example:
- It boosts the energy levels
- Improves blood circulation
- Regulates the bodyweight
- Improves your sex life
- Prevents hypertension
- Reduces stress and anxiety
- Enhances the levels of cholesterol in the blood
- Slows down the aging process
- Improves your cognitive skills
- Strengthens the immunity
- Prevents chronic diseases
- Reduces pain
- Improves sleep quality
- Lowers the risk of stroke
- Reduces the risk of coronary heart disease
In this article, we are going to present to you a set of beneficial exercises that will help you to fight the health conditions listed above and thus improve the quality of your life.
Make sure you perform the exercises slowly and carefully to avoid possible injuries.
1. Strength training
This type of exercise involves using resistance to muscular contraction which builds strength and anaerobic endurance. When you practice resistance training regularly, your muscles become stronger. It also improves your flexibility, joint function, and bone density.
Squats are highly functional exercises. They improve your coordination and balance and help you to tone your hips, hamstrings, quads, and glutes, They are also useful for maintaining the bone density as well as for strengthening the core.
This single-leg bodyweight exercise strengthens your glutes, hips, core, hamstrings, and quads. Lunges can also help you to develop lower-body endurance and strength.
Planks can help you to build isometric strength. In other words, it helps you to enhance your posture and sculpt your waistline. There are several types of planks that can build your shoulders, back, hamstrings, glutes, and arms.
5. Low impact cardio
You can practice low-impact cardio with an elliptical machine to support the function of your heart and improve cardiovascular health.
6. Tai Chi
Various studies have shown that Tai Chi relieves pain, relaxes the body, and improves your flexibility, muscular strength, and immunity. It protects your joints and facilitates blood circulation in the body.
7. Leg Lifts
Leg Lifts can tone your belly area as well as your leg muscles and lower body. This exercise builds stability in the core and improves your balance too.
Yoga is useful for stretching and relaxing the body muscles. It also helps you to improve your overall health.