Healthy habits after 40: Way to longevity

Healthy habits after 40: Way to longevity

I. Physical activity: movement – life

A. Cardiovascular system: fuel for longevity.

1. Aerobic exercises: oxygen explosion.
   • Running cowardice and walking: Simplicity and accessibility. Walking is an ideal beginning for those who lead a sedentary lifestyle. Gradually increase the distance and speed. Running cowardice is a more intensive load that training the heart muscle and increases endurance. Recommended duration: 30-60 minutes, 5 days a week. It is important to monitor the pulse so as not to overload the heart. Use a heart rate monitor or fitness tracker. Start with a warm -up and end with a hinkle to avoid injuries.
   • Swimming: Conducting attitude to the joints. Swimming is a great choice for people with the problems of the musculoskeletal system. Water supports the body, reducing the load on the joints. Swimming develops all muscle groups, improves the respiratory system and strengthens the heart. Diversify swimming styles to use different muscle groups. Recommended duration: 30-45 minutes, 3-4 times a week.
   • Cycling: A pleasant and useful pastime. Cycling is a great way to enjoy nature and at the same time train the cardiovascular system. Adjust the level of load depending on your physical preparation. Use a bicycle helmet for safety. Recommended duration: 45-60 minutes, 3-4 times a week.
   • Dancing: Fun and benefit in one bottle. Dancing is a great way to improve coordination, flexibility and cardiovascular system. Choose the dance style you like and enjoy the process. Dancing also contribute to the production of endorphins, hormones of happiness. Recommended duration: 45-60 minutes, 2-3 times a week.
2. Intensity control: Golden Sedder.
   • Determination of the target frequency of heart contractions (heart rate): The calculation of the individual range. The target heart rate is a range in which your heart works most effectively during training. To calculate the maximum heart rate, subtract your age from 220. The target heart rate is usually 50-85% of the maximum heart rate. Use a heart rate monitor or fitness tracker to control heart rate during training.
   • Borga scale: assessment of the perceived load. The Borga scale is a subjective scale that helps to evaluate the intensity of training. The scale varies from 6 (very easy) to 20 (maximum effort). Strive for level 12-14 (a little hard), which corresponds to moderate intensity.
   • Talk test: Checking comfort. A conversational test is a simple way to evaluate the intensity of training. If you can speak during training, but cannot sing, then the intensity is moderate. If it is difficult for you to speak, then the intensity is high.
3. A gradual increase in load: avoiding overloads.
   • Rule 10 percent: safe promotion. The rule of 10 percent states that the intensity or duration of training by more than 10 percent per week should not increase. This helps to avoid injuries and overtraining.
   • Listen to your body: signal recognition. It is important to listen to your body and rest when it is necessary. Do not ignore the pain. Consult a doctor if the pain does not pass.
   • Recreation days: restoration and growth. Recreation days are necessary to restore muscles and prevent overtraining. Plan at least one or two days of rest per week.

B. Power training: a strong frame for a long life.

1. Advantages of strength training after 40: Strengthening muscles and bones. With age, muscle mass and bone density are naturally reduced. Power training helps to slow down this process, strengthening the muscles and bones. Power training also improve metabolism, reduce the risk of diabetes and cardiovascular diseases.
2. Basic exercises: foundation for power.
   • Squats: The strength of the legs and buttocks. Squats are one of the most effective exercises to strengthen legs and buttocks. Start with squats with your own weight, and then gradually add weight. It is important to observe the right technique to avoid injuries.
   • Push -ups: The strength of the chest, shoulders and triceps. Push -ups are an excellent exercise for strengthening the chest, shoulders and triceps. Start with push -ups from the wall or from the knees, and then gradually proceed to push -ups from the floor.
   • Pulling up (or thrust of the upper block): The strength of the back and biceps. Pulling up is a complex, but very effective exercise to strengthen the back and biceps. If it is difficult for you to pull up, use the thrust of the upper block.
   • Back of lying (or bench press): The strength of the chest and triceps. Back of lying is an excellent exercise for strengthening the chest and triceps. If you do not have a bar, use dumbbells.
   • Stannaya traction (with lightweight): The strength of the whole body. Stannaya traction is one of the most effective exercises to strengthen the whole body. Start with lightweight and gradually increase it. It is important to observe the right technique to avoid injuries.
3. Technique: Safety is first of all.
   • Correct form: prevention of injuries. It is very important to observe the correct technique of performing exercises in order to avoid injuries. If you are not sure of your technique, contact the coach.
   • Controlled movements: muscle work, not inertia. Perform the exercises slowly and controlled to use the muscles as much as possible. Do not use inertia for weight lifting.
   • Full range of movement: maximum efficiency. Perform exercises in the full range of motion to use muscles as much as possible.
4. Frequency and intensity: optimal strategy.
   • 2-3 times a week: sufficient stimulation. Do strength training 2-3 times a week. Give the muscles enough time to restore between training.
   • 8-12 repetitions: golden middle for muscle growth. Perform 8-12 repetitions of each exercise. This is the optimal number of repetitions for muscle growth.
   • 2-3 approaches: sufficient load. Perform 2-3 approaches of each exercise. Rest between approaches 1-2 minutes.

C. Flexibility and stretching: elasticity and freedom of movement.

1. The importance of flexibility with age: maintaining mobility. With age, flexibility is naturally reduced. Stretching helps maintain flexibility and joint mobility. Stretching also helps relieve tension in the muscles and reduce the risk of injuries.
2. Basic stretching exercises: daily routine.
   • Stretching of popliteal tendons: Improving the flexibility of the back of the thigh. Sit on the floor, stretch your legs forward. Lean forward, trying to reach your toes with your hands. Keep your back straight.
   • Stretching of quadriceps: Improving the flexibility of the front surface of the thigh. Stand straight, bend one leg at the knee and pull the heel to the buttock. Hold on to something for balance.
   • Stretching of the calf muscles: Improving the flexibility of the lower leg. Stand facing the wall, put one leg back, straighten it and take your hands into the wall. Lean forward, feeling stretching in the calf muscle.
   • Shoulder stretching: Improving the flexibility of the shoulder girdle. Extend one hand in front of you, bend it at the elbow and press it to you with the other hand. Repeat with the other hand.
   • Stretching of the neck: Improving the flexibility of the neck. Tilt your head to the right, trying to reach your shoulder with your ear. Repeat to the left.
3. Dynamic and static stretching: choice of suitable type.
   • Dynamic stretching: Heating before training. Dynamic stretching includes active movements that increase the range of motion. Dynamic stretching is suitable for warming up muscles before training. Examples of dynamic stretching: swings with your feet, circular movements with hands.
   • Static stretching: Relaxation after training. Static stretching includes holding a stretched position for a certain time. Static stretching is suitable for muscle relaxation after training. Hold each position for 20-30 seconds.
4. Yoga and Pilates: an integrated approach to flexibility and strength.
   • Yoga advantages: Improving flexibility, strength, balance and relaxation. Yoga is a comprehensive practice that includes physical exercises, breathing exercises and meditation. Yoga helps improve flexibility, strength, balance and relaxation.
   • Advantages of Pilates: Strengthening the muscles of the bark, improving posture and coordination. Pilates is a system of exercises that is aimed at strengthening the muscles of the bark, improving posture and coordination.

II. Nutrition: fuel for healthy longevity.

A. Macronutrients: balance of proteins, fats and carbohydrates.

1. Squirrels: building material for muscles and tissues.
   • Sources of protein: animals and plant. Good sources of protein include meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds. It is important to use a variety of protein sources to get all the necessary amino acids.
   • Recommended amount of protein: maintaining muscle mass. After 40 years, it is important to consume enough protein to maintain muscle mass. The recommended amount of protein is 1-1.2 grams per kilogram of body weight.
   • Protein cocktails and additives: convenience and efficiency. Protein cocktails and additives can be a convenient way to increase protein consumption. However, it is important to choose quality products and not abuse them.
2. Fat: a source of energy and hormones.
   • Useful fats: omega-3 and mono-saturated fats. Useful fats include omega-3 fatty acids (contained in fatty fish, linen seeds, chia seeds) and mono-saturated fats (contained in olive oil, avocados, nuts).
   • Harmful fats: trans fats and saturated fats. Harmful fats include trans fats (contained in fried foods, pastries) and saturated fats (contained in fatty meat, dairy products).
   • Fat ratio in the diet: compliance with balance. It is important to observe the balance between different types of fats in the diet. Recommended ratio: 20-35% of the total number of calories.
3. Carbohydrates: the main source of energy.
   • Complex carbohydrates: cereals, vegetables and fruits. Complex carbohydrates are found in cereals, vegetables and fruits. They are slowly absorbed and provide long -term energy.
   • Simple carbohydrates: sweets and carbonated drinks. Simple carbohydrates are contained in sweets and carbonated drinks. They quickly absorb and lead to a sharp jump in blood sugar.
   • Glycemic index (GI) and glycemic load (GN): the choice of carbohydrates. The glycemic index (gi) shows how quickly the product increases blood sugar. The glycemic load (GN) takes into account not only the GI, but also the amount of carbohydrates in the portion of the product. Try to choose products with low GI and GN.
   • Fiber: the health of the digestive system and weight control. Fiber is found in vegetables, fruits, whole grain products and legumes. It improves digestion, helps to reduce weight and reduces the risk of diabetes and cardiovascular diseases.

B. Micronutrients: vitamins and minerals – keys to health.

1. Vitamin D: strong bones and immunity.
   • Sources of vitamin D: sunlight and food. Vitamin D is produced in the skin under the influence of sunlight. It is also contained in oily fish, eggs and enriched products.
   • Vitamin D: a common problem. Vitamin D deficiency is a common problem, especially in the winter season.
   • Reception of additives with vitamin D: health support. Reception of additives with vitamin D can help update the deficit and maintain bone health and immunity.
2. Calcium: bone and teeth health.
   • Sources of calcium: dairy products and green vegetables. Calcium is found in dairy products, green vegetables, nuts and seeds.
   • The importance of calcium for women after 40: prevention of osteoporosis. Calcium is especially important for women after 40 years, as it helps to prevent the development of osteoporosis.
   • Calcium additives: if necessary. Calcium additives can be useful if you do not get enough calcium from food.
3. Vitamin B12: Energy and nervous system.
   • Sources of vitamin B12: Animal products. Vitamin B12 is contained only in animal products.
   • Vitamin B12 deficiency: risk for vegetarians and vegans. Vitamin B12 deficiency can occur in vegetarians and vegans.
   • Additives with vitamin B12: need for some. Vegetarians and vegans are recommended to take additives with vitamin B12.
4. Magnesium: muscle function and sleep.
   • Sources of magnesium: nuts, seeds and green vegetables. Magnesium is found in nuts, seeds, green vegetables and whole grains.
   • Magnesium deficiency: symptoms and consequences. Magnesium deficiency can lead to muscle cramps, fatigue and insomnia.
   • Additives with magnesium: health support. Addresses with magnesium can help update the deficiency and improve sleep and muscle function.
5. Potassium: regulation of blood pressure.
   • Sources of potassium: bananas, avocados and potatoes. Potassium is found in bananas, avocados, potatoes, spinach and legumes.
   • The importance of potassium health. Potassium helps regulate blood pressure and reduces the risk of developing cardiovascular diseases.
   • Addresses with potassium: only as prescribed by a doctor. Addresses with potassium should be taken only as prescribed by a doctor.

C. Water balance: maintaining the hydration of the body.

1. The importance of water for the body: nutrient transport and temperature regulation. Water is necessary to maintain all the vital functions of the body. It is involved in the transport of nutrients, regulation of body temperature and waste removal.
2. Signs of dehydration: fatigue and headache. Signs of dehydration include fatigue, headache, dry mouth and dark urine.
3. Recommended amount of water per day: individual needs. The recommended amount of water per day depends on individual needs, the level of physical activity and climate. It is usually recommended to drink 8-10 glasses of water per day.
4. Tips for increasing water consumption: carry a bottle of water with you. Wearing a bottle of water with you and drink during the day. Install reminders on the phone so as not to forget to drink water. Eat fruits and vegetables with a high water content.

D. Limiting bad habits: sugar, salt and processed products.

1. Sugar: a hidden threat to health.
   • Sugar effects on the body: inflammation and excess weight. Excessive sugar consumption can lead to inflammation, excess weight, diabetes and cardiovascular diseases.
   • Hidden sugar: in food and drinks. Sugar is found in many foods and drinks, even in those that seem healthy.
   • Sugar alternatives: natural sweeteners. Instead of sugar, you can use natural sweeteners, such as stevia, eryritol and honey.
2. Salt: blood pressure control.
   • The effect of salt on the body: increased blood pressure. Excessive salt consumption can lead to an increase in blood pressure and an increase in the risk of developing cardiovascular diseases.
   • Hidden salt: in processed products and semi -finished products. Salt is contained in many processed products and semi -finished products.
   • Salt alternatives: herbs and spices. Instead of salt, you can use herbs and spices to give taste to dishes.
3. Processed products: minimal nutritional value.
   • Content of processed products: additives and trans fats. Processed products often contain many additives, trans fats and sugar.
   • The influence of treated products on health: the risk of diseases. The use of a large number of treated products can increase the risk of various diseases.
   • Selecting whole products: natural priority. Try to choose whole products, such as vegetables, fruits, whole grain products and low -fat meat.

E. The principles of conscious nutrition: enjoying by each meal.

1. Slow food: improving digestion and saturation. Eat slowly and carefully chew food. This improves digestion and promotes saturation.
2. Attention to hunger and saturation signals: intuitive nutrition. Listen to the signals of hunger and saturation. Eat only when you are hungry and stop eating when you feel satiety.
3. Exclusion of distracting factors: Focus on food. Exclude distracting factors during eating, such as TV and phone. Focus on food and enjoy taste and aroma.
4. Enjoyment by each meal: a positive attitude to food. Enjoy each meal. Food should be pleasure.

III. Mental health: balance and harmony.

A. Stress management: relaxation and awareness techniques.

1. The effect of stress on the body: physiological and psychological consequences. Stress can have a negative impact on physical and mental health. It can lead to an increase in blood pressure, headaches, fatigue, anxiety and depression.
2. Relaxation techniques: breathing exercises and meditation.
   • Diaphragmatic breathing: tension decrease. A diaphragmatic breathing is a deep breathing with a stomach that helps reduce tension and improve relaxation.
   • Meditation of awareness: concentration at the present moment. Meditation of awareness is the practice of concentration at the present moment without judgment. It helps to reduce stress, improve concentration and increase self -awareness.
   • Progressive muscle relaxation: consistent muscle relaxation. Progressive muscle relaxation is a technique that includes consistent tension and relaxation of various muscle groups. It helps relieve tension in the body and improve relaxation.
3. Awareness: life in the present moment.
   • The practice of awareness in everyday life: attention to details. Practice awareness in everyday life, paying attention to details and sensations. For example, focus on the taste of food, environmental sounds or sensations in the body.
   • Advantages of awareness: a decrease in stress and improving concentration. Awareness helps reduce stress, improve concentration and increase self -awareness.
   • Applications for meditation and awareness: Convenient tool. There are many applications for meditation and awareness that can help you begin to practice awareness.
4. Hobbies and interests: distraction from everyday worries.
   • Search for classes bringing pleasure: hobbies and creativity. Find classes that bring you pleasure, such as reading, drawing, music or sports.
   • Selection of time for a hobby: priority for mental health. Select time for your hobby, even if you have a very busy schedule. Hobbies help to distract from everyday worries and reduce stress.
   • Social activity: communication and support. Social activity is important for mental health. Communicate with friends and family, attend events and participate in public life.

B. Sleep quality: restoration and reboot.

1. The importance of sleep for health: physical and mental well -being. Sleep is necessary for physical and mental well -being. During sleep, the body is restored, immunity is strengthened and memory is consolidated.
2. Factors affecting sleep: stress and irregular mode. Stress, incorrect daily routine, drinking alcohol and caffeine can negatively affect sleep.
3. Sleep hygiene: creation of favorable conditions.
   • Regular sleep mode: falling asleep and awakening at the same time. Try to fall asleep and wake up at the same time every day, even on the weekend.
   • Comfortable sleeping: darkness, silence and coolness. Create a comfortable sleeping atmosphere: ensure the darkness, silence and coolness in the bedroom.
   • Limiting the use of gadgets before bedtime: radiation of blue light. Limit the use of gadgets before bedtime, since radiation of blue light can violate the production of melatonin, sleep hormone.
   • Relaxing rituals before bedtime: reading and warm bath. Develop relaxing rituals before bedtime, such as reading a book or taking a warm bath.
4. An appeal to a doctor for sleep disturbances: exclusion of medical reasons. If you have sleep disturbances, consult a doctor to exclude medical causes.

C. Social ties: support and communication.

1. The importance of social relations for health: improving mood and reducing stress. Social relations are important for mental and physical health. They help improve mood, reduce stress and increase self -esteem.
2. Maintaining relationships with family and friends: regular communication. Maintain relationships with family and friends, regularly communicate and spend time together.
3. Participation in public life: volunteering and interest clubs. Participate in public life, engage in volunteering or join the interests of interests. This will help you expand the circle of communication and find new friends.
4. Online communities: support and exchange of experience. Online communities can be useful for obtaining support and exchange of experience with people who have similar interests.

D. Development of cognitive functions: brain training and training.

1. The importance of cognitive activity: prevention of dementia. Cognitive activity is important for maintaining brain health and preventing dementia.
2. Reading and writing: stimulation of mental activity. Reading and writing are excellent ways to stimulate mental activity and expand the vocabulary.
3. Learning new languages: training and concentration. Learning new languages ​​is a great way to train memory and concentration.
4. Puzzles and logical games: development of thinking. Puzzles and logical games help to develop thinking and improve cognitive functions.
5. Constant training: new knowledge and skills. Constant training in new knowledge and skills helps maintain the brain active and healthy.

IV. Regular medical examinations: prevention and early detection of diseases.

A. The importance of preventive examinations: early detection of diseases. Regular medical examinations are important for the early detection of diseases and prevent their development.

B. List of necessary examinations after 40: individual recommendations.

1. Measurement of blood pressure: control of hypertension. Regular measurement of blood pressure is important for control of hypertension.
2. Blood test for cholesterol: risk assessment of cardiovascular diseases. A blood test for cholesterol helps to evaluate the risk of developing cardiovascular diseases.
3. Blood test for sugar: diagnosis of diabetes. A blood test for sugar helps diagnose diabetes.
4. Colonoscopy: screening of colon cancer. Colonoscopy is recommended for screening cancer of the colon after 45 years.
5. Mammography (for women): breast cancer screening. Mammography is recommended for screening breast cancer after 40 years.
6. Pap test (for women): screening of cervical cancer. The papa test is recommended for screening cervical cancer.
7. Visual verification: Early detection of eye diseases. Regular vision of vision is important for the early detection of eye diseases.
8. Dental examination: Health of teeth and gums. Regular dental examination is important for the health of teeth and gums.
9. Hearing test: Early identification of hearing loss. Hearing test is recommended for early detection of hearing loss.
10. General urine analysis: Assessment of the work of the kidneys. A general urine analysis helps to evaluate the work of the kidneys.

C. Consultations with specialists: individual recommendations.

1. Therapist: General health. The therapist is your main doctor who monitors the general state of health and directs to other specialists if necessary.
2. Cardiologist: Heart of the heart and blood vessels. A cardiologist is a doctor who is engaged in the diagnosis and treatment of heart and vessel diseases.
3. Endocrinologist: hormonal balance. Endocrinologist is a doctor who is engaged in the diagnosis and treatment of diseases of the endocrine system responsible for the hormonal balance.
4. Gastroenterologist: the health of the digestive system. A gastroenterologist is a doctor who is engaged in the diagnosis and treatment of diseases of the digestive system.
5. Gynecologist (for women): female health. A gynecologist is a doctor who is engaged in female health.
6. Urologist (for men): Male health. The urologist is a doctor who is engaged in male health.
7. Dermatologist: skin health. Dermatologist is a doctor who is engaged in skin health.
8. Ophthalmologist: Eye health. The ophthalmologist is a doctor who is engaged in the health of the eyes.
9. Dentist: Health of teeth and gums. A dentist is a doctor who is engaged in the health of teeth and gums.

D. Vaccination: protection against infectious diseases.

1. The need for vaccination after 40: Strengthening immunity. Vaccination is important for protecting against infectious diseases and strengthen immunity.
2. Recommended vaccines: flu, pneumococcal infection and others. The recommended vaccines include the flu, pneumococcal infection, tetanus, diphtheria and pertussis.

V. Refusal of bad habits: the key to longevity.

A. Smoking: enemy No. 1 for health.

1. The effect of smoking on the body: the risk of cancer, cardiovascular and respiratory diseases. Smoking is one of the main risk factors for the development of cancer, cardiovascular and respiratory diseases.
2. Methods of rejection of smoking: nicotin replacement therapy and psychological support. There are various methods of smoking refusal, such as nicotin replacement therapy and psychological support.
3. Advantages of smoking refusal: improving health and increasing life expectancy. Refusal of smoking brings huge benefits for health and increases life expectancy.

B. Alcohol: Moderation is the key to health.

1. The effect of alcohol on the body: the risk of liver diseases and cardiovascular system. Excessive alcohol consumption can lead to diseases of the liver and cardiovascular system.
2. Recommended alcohol consumption standards: moderate consumption. Recommended alcohol consumption standards are moderate consumption.
3. Refusal of alcohol: good for health. Refusal of alcohol brings huge benefits for health.

C. Drugs: destructive effect on the body.

1. The effect of drugs on the body: destruction of organs and psyche. Drugs have a destructive effect on the body, destroying organs and psyche.
2. The need to refuse drugs: restoration of health and life. Refusal of drugs is necessary to restore health and life.
3. Application for help: qualified support. To refuse drugs, you need to seek help from qualified specialists.

VI. Creating a supporting environment: motivation and support.

A. Support for family and friends: communication and motivation.

1. Communication with loved ones: exchange of experience and support. Communication with loved ones helps to exchange experience and receive support.
2. Joint sports and healthy nutrition: motivation and pleasure. Joint sports and healthy nutrition help to maintain motivation and enjoy.
3. Search for like -minded people: exchange of experience and support. The search for like -minded people helps to exchange experience and receive support.

B. Professional help: coaches and nutritionists.

1. Consultations with a coach: Development of an individual training program. Consultations with the coach help to develop an individual training program.
2. Consultations with a nutritionist: Development of an individual food plan. Consultations with a nutritionist help to develop an individual food plan.
3. Psychological support: overcoming difficulties and motivation. Psychological support helps to overcome difficulties and maintain motivation.

C. Setting realistic goals: gradual progress.

1. Breaking large goals into small steps: a gradual movement towards success. Break big goals into small steps to gradually move towards success.
2. Celebration of little victories: motivation and confidence. Celebrate small victories to maintain motivation and strengthen self -confidence.
3. Do not give up in failure: learn by mistakes and move on. Do not give up in failure, learn from mistakes and move on.