Physical activity after 40: Simple exercises

Physical activity after 40: Simple health and longevity exercises

Section 1: Why physical activity is critical after 40 years

1.1 physiological changes and their influence

After 40 years, inevitable physiological changes occur in the human body, affecting health and general well -being. The muscle mass (sarcopenia) is reduced, bone density (osteopenia, which can progress into osteoporosis) decreases, metabolism slows down, the elasticity of blood vessels and joints is deteriorated, and the level of hormones, such as testosterone in men and estrogen in women. These changes lead to the following consequences:

• Reducing strength and endurance: Reducing muscle mass directly affects physical strength and ability to perform everyday tasks.
• Increase in the risk of injuries: The weaker bones and joints make a person more vulnerable to fractures and sprains.
• Weight gain: Slowing metabolism contributes to the accumulation of adipose tissue, especially in the abdomen, which increases the risk of cardiovascular diseases and type 2 diabetes.
• Increasing the risk of chronic diseases: A decrease in vascular elasticity increases the risk of hypertension, and a decrease in hormone levels can lead to mood deterioration, a decrease in libido and other problems.
• Deterioration of cognitive functions: The lack of physical activity can negatively affect memory, concentration and other cognitive functions.

1.2 Advantages of regular physical activity

Physical activity after 40 years can significantly slow down or even reversal many of these negative changes. The main advantages include:

• Increase in muscle mass and strength: Regular strength training helps to increase muscle mass, increase strength and improve functional ability.
• Strengthening bones: Exercises with weight and shock loads stimulate the formation of new bone tissue, reducing the risk of osteoporosis.
• Improving metabolism: Physical activity helps to accelerate metabolism, burn calories and maintain healthy weight.
• Reduction of risk of chronic diseases: Regular exercises reduce blood pressure, improve cholesterol levels, control blood sugar and reduce the risk of developing cardiovascular diseases, type 2 diabetes and certain types of cancer.
• Improving mood and decreasing stress: Physical activity stimulates the production of endorphins that improve mood, reduce stress and anxiety.
• Improving cognitive functions: Physical activity improves blood supply to the brain, stimulates the growth of new neurons and improves cognitive functions, such as memory, concentration and attention.
• Increase in life expectancy: Studies show that people who lead an active lifestyle live longer and healthier.
• Improvement: Regular physical activity can help improve sleep quality and reduce the risk of insomnia.
• Improving flexibility and balance: Stretching and balance exercises help improve the flexibility of the joints, coordination of movements and reduce the risk of falls.

1.3 Physical activity recommendations for people over 40 years old

According to the recommendations of the World Health Organization (WHO), adults aged 18-64 are necessary:

• At least 150 minutes of moderate intensity of aerobic physical activity per week, or at least 75 minutes of intensive aerobic physical activity per week, or the equivalent combination of moderate and intensive activity.
• Power training, including the main muscle groups, is at least twice a week.

For people over 65 years old, recommendations remain almost the same, but with an emphasis on exercises to improve balance and prevent falls.

It is important to start with moderate intensity and gradually increase the load as the body adapts. Before starting any new program of physical exercises, it is recommended to consult a doctor, especially if you have any chronic diseases.

Section 2: Simple exercises for different muscle groups

2.1 aerobic exercises

Aerobic exercises, also known as cardio, improve the work of the cardiovascular system, burn calories and increase endurance.

• Walking: The easiest and most affordable type of aerobic activity. Start with short walks and gradually increase the duration and intensity. Try to walk with a quick step to feel the pulse and breathing.
  • Variations: Walking uphill, Scandinavian walking with sticks.
  • Council: Wear comfortable shoes and clothes. Follow the correct posture.
• Running: A more intense type of aerobic activity, which can be useful for those who want to burn more calories and improve their physical shape.
  • Variations: Running cowardice, interval run (alternation of running and walking periods).
  • Council: Start by walking and gradually move on to the run. Correctly pick up shoes.
• Swimming: An excellent type of aerobic activity that does not have a strong load on the joints.
  • Variations: Various swimming styles (rabbit, brass, butterfly).
  • Council: Start with short swims and gradually increase the duration and intensity.
• Cycling: Another type of aerobic activity that does not have a strong load on the joints. You can engage in the street or on an exercise bike.
  • Variations: Cycling in a flat area, cycling uphill, spinning.
  • Council: Correctly configure the height of the seat and the steering wheel. Wear a helmet.
• Dancing: A fun and effective way to improve the cardiovascular system and burn calories.
  • Variations: Various styles of dancing (zumba, salsa, ballroom dancing).
  • Council: Choose a dance style that you like.

2.2 strength exercises

Power exercises help to increase muscle mass, strengthen the bones and improve metabolism.

• Squats: Exercise to strengthen the muscles of the legs and buttocks.
  • How to perform: Stand straight, legs shoulder -width apart, the feet are slightly turned out. Get down, as if sitting on a chair, keeping your back straight. Return to the starting position.
  • Variations: Squats with your own weight, squats with dumbbells, squats against the wall.
  • Council: Start with a small number of repetitions and gradually increase them. Follow the correct implementation technique.
• Push -ups: Exercise to strengthen the muscles of the chest, shoulders and triceps.
  • How to perform: Take the emphasis lying down, your shoulder width width, fingers are directed forward. Get down, bending your hands at the elbows until the chest touches the floor. Return to the starting position.
  • Variations: Pushing the floor, push -ups from the wall, pushing on the knees.
  • Council: Start with a small number of repetitions and gradually increase them. Follow the correct implementation technique.
• Lugs: Exercise to strengthen the muscles of the legs and buttocks.
  • How to perform: Stand straight, legs together. Take a step forward with one foot and go down, bending both knees at an angle of 90 degrees. Return to the starting position and repeat with the other foot.
  • Variations: Lunches forward, falling back, side attacks.
  • Council: Start with a small number of repetitions and gradually increase them. Follow the correct implementation technique.
• Planck: Exercise to strengthen the muscles of the bark.
  • How to perform: Take the emphasis lying on the forearms, the body should form a straight line from the head to the heels. Hold this position as long as possible.
  • Variations: Starting on straight arms, side bar.
  • Council: Start with short intervals and gradually increase them. Follow the correct posture.
• Biceps dumbbell lift: Exercise to strengthen the muscles of biceps.
  • How to perform: Stand straight, legs shoulder -width apart, in the hands of dumbbells. Raise the dumbbells to the shoulders, bending your arms at the elbows. Return to the starting position.
  • Council: Choose the dumbbells of suitable weight. Follow the correct implementation technique.
• Back of dumbbells above the head: Exercise to strengthen the muscles of the shoulders.
  • How to perform: Stand straight, legs shoulder -width apart, in the hands of dumbbells. Raise the dumbbells above your head, straightening your arms at the elbows. Return to the starting position.
  • Council: Choose the dumbbells of suitable weight. Follow the correct implementation technique.
• The craving of dumbbells in inclination: Exercise to strengthen the muscles of the back.
  • How to perform: Stand straight, legs shoulder -width apart, bend your knees slightly. Lean forward, keeping your back straight. In the hands of dumbbells. Pull the dumbbells to the chest, bending your arms at the elbows. Return to the starting position.
  • Council: Choose the dumbbells of suitable weight. Follow the correct implementation technique.

2.3 Exercises for flexibility and stretching

Exercises for flexibility and stretching help improve joint mobility, relieve tension from muscles and reduce the risk of injuries.

• Stretching of popliteal tendons:
  • How to perform: Sit on the floor, your legs are extended forward. Lean forward, trying to get your hands to your toes.
  • Council: Do not overstrain. Hold in this position for 20-30 seconds.
• Stretching of quadriceps:
  • How to perform: Stand straight. Bend one leg at the knee and pull the heel to the buttocks, holding the foot with your hand.
  • Council: Do not overstrain. Hold in this position for 20-30 seconds.
• Stretching of the pectoral muscles:
  • How to perform: Stand against the wall or doorway. Stretch your arms to the sides and put your palms on the wall. Bend forward slightly to feel stretching in the pectoral muscles.
  • Council: Do not overstrain. Hold in this position for 20-30 seconds.
• Trincial stretching:
  • How to perform: Raise one hand up and bend it at the elbow, leading your palm behind your back. Press the elbow with your second hand to enhance stretching.
  • Council: Do not overstrain. Hold in this position for 20-30 seconds.
• STRENDING OF THE SHOME MUSICS:
  • How to perform: Easy one hand in front of you and press it to you with the other hand to feel the stretch in the shoulder.
  • Council: Do not overstrain. Hold in this position for 20-30 seconds.
• Rotation of the head:
  • How to perform: Slowly rotate your head in a circle in one and the other.
  • Council: Perform the exercise slowly and carefully so as not to cause dizziness.
• Tilts to the sides:
  • How to perform: Stand straight, legs shoulder -width apart. Lean to the side, trying to reach the knee with your hand.
  • Council: Perform the exercise slowly and carefully.

2.4 Balance Exercises

Balance exercises help improve the coordination of movements and reduce the risk of falls.

• Standing on one leg:
  • How to perform: Stand straight and raise one leg, holding balance on the other leg.
  • Variations: Standing on one leg with eyes closed, standing on one leg on the pillow.
  • Council: Start with short intervals and gradually increase them.
• Walking in a straight line:
  • How to perform: Walk in a straight line, putting one leg in front of the other.
  • Variations: Walking in a straight line with closed eyes.
  • Council: Look right in front of you.
• Tai-you:
  • Description: Chinese martial art, which includes slow, smooth movements aimed at improving balance, coordination and flexibility.
  • Council: Find a qualified instructor.
• Yoga:
  • Description: Ancient practice, which includes various poses (asanas), breathing exercises (pranayama) and meditation. Many yoga poses help improve balance and coordination.
  • Council: Find a qualified instructor.

Section 3: Drawing up a training program

3.1 Evaluation of physical fitness

Before starting any training program, it is important to evaluate your current physical fitness. This will help to determine which exercises are suitable for you and establish realistic goals.

• Consultation with a doctor: Before starting a new training program, it is recommended to consult a doctor, especially if you have any chronic diseases.
• Assessment of the cardiovascular system: Measure the pulse alone and during moderate physical activity.
• Assessment of strength: Determine how many times you can perform squats, push -ups and other strength exercises.
• Evaluation of flexibility: Try to reach your toes with your hands, sitting on the floor.
• Balance rating: Try to stand on one leg with your eyes closed.

3.2 Principles of building a training program

• Warm up: Start each workout with a warm -up to prepare muscles and joints for the load. The warm -up should include light aerobic exercises (walking, running in place) and dynamic stretching.
• The main part: Include aerobic exercises, strength exercises and flexibility and balance exercises in training.
• Hitch: Finish each workout with a hitch to gradually reduce the intensity of the load and relax the muscles. The hitch should include light aerobic exercises and static stretching.
• Gradual increase in load: Start with moderate intensity and gradually increase the load as the body adapts.
• Variety: Include different types of exercises in the training program to avoid overtraining and maintain interest in training.
• Regularity: Try to engage in physical activity regularly, at least 3-5 times a week.
• Rest: Give the muscles the time to restore between training.
• Listen to your body: Do not ignore pain and fatigue. If you feel pain, stop training and consult your doctor.

3.3 Example training program for beginners

• Day 1:
  • Warm-up (5-10 minutes): walking in place, rotation with hands and legs, tilting the body.
  • Aerobic exercises (20-30 minutes): walking with a quick step.
  • Power exercises (15-20 minutes): squats (10-12 repetitions), push-ups from the wall (8-10 repetitions), bar (30 seconds).
  • Hitch (5-10 minutes): stretching of popliteal tendons, quadriceps, chest muscles.
• Day 2: Rest.
• Day 3:
  • Warm-up (5-10 minutes): walking in place, rotation with hands and legs, tilting the body.
  • Aerobic exercises (20-30 minutes): Swimming.
  • Power exercises (15-20 minutes): lunges (10-12 repetitions on each leg), lifting dumbbells on biceps (8-10 repetitions), dumbbell bench press above the head (8-10 repetitions).
  • Hitch (5-10 minutes): stretching of popliteal tendons, quadriceps, chest muscles.
• Day 4: Rest.
• Day 5:
  • Warm-up (5-10 minutes): walking in place, rotation with hands and legs, tilting the body.
  • Aerobic exercises (20-30 minutes): cycling.
  • Power exercises (15-20 minutes): squats (10-12 repetitions), push-ups from the floor (if possible), a bar (30 seconds).
  • Hitch (5-10 minutes): stretching of popliteal tendons, quadriceps, chest muscles.
• Day 6 and 7: Rest.

3.4 Motivation tips

• Install realistic goals: Do not try to do too much too quickly.
• Find a partner for training: Training with a friend or family member can be more motivating.
• Make the training pleasant: Choose the types of physical activity that you like.
• Award yourself: After achieving the goal, reward yourself with something pleasant (for example, new sportswear or massage).
• Do not give up: Be patient and do not give up, even if you missed several training.

Section 4: power and water balance

4.1 The role of nutrition in maintaining physical activity

Proper nutrition plays a key role in maintaining physical activity and achieving the goals. A balanced diet provides the body with energy with the necessary nutrients to restore and muscle growth, and also supports general health and good health.

• Squirrels: Necessary for the restoration and growth of muscles. It is recommended to consume enough protein, especially after training. Good sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.
• Carbohydrates: Are the main source of energy for the body. It is recommended to use complex carbohydrates, such as whole grain products, fruits and vegetables.
• Fat: Important to the health of the hormonal system, the absorption of vitamins and maintaining the normal function of cells. It is recommended to consume beneficial fats, such as omega-3 fatty acids, which are found in fish, nuts and seeds.
• Vitamins and minerals: It is necessary to maintain health and normal function of the body. It is recommended to use a variety of fruits and vegetables to get all the necessary vitamins and minerals.

4.2 Hydration

Water is necessary to maintain the normal function of the body, especially during physical activity. Dehydration can lead to a decrease in performance, fatigue, headache and other problems.

• Recommendations: Drink enough water during the day, especially before, during and after training.
• Signs of dehydration: Thirst, dry mouth, dark urine, dizziness.

4.3 Examples of healthy snacks

• Fruits (apples, bananas, berries)
• Nuts and seeds
• Yogurt
• Vegetables with Humus
• Protein bars

Section 5: Cautions and contraindications

5.1 when to consult a doctor

Before starting any training program, it is recommended to consult a doctor, especially if you have any chronic diseases, such as:

• Cardiovascular diseases
• Diabetes
• Arthritis
• Osteoporosis
• Breathing problems

You should also consult a doctor if you experience any of the following symptoms during training:

• Pain in the chest
• Dizziness
• Dyspnea
• Joint pain
• Pain in the muscles

5.2 Contraindications to physical activity

There are certain contraindications to physical activity, including:

• Acute infectious diseases
• Acute inflammatory diseases
• Severe diseases of the cardiovascular system
• Severe diseases of the respiratory system
• Uncontrolled diabetes
• Severe joint diseases

5.3 How to avoid injuries

• Correct technique of exercise
• Warm up before training
• Hitch after training
• Gradual increase in load
• Using the correct equipment
• Listen to your body
• Do not train if you feel pain

Section 6: Adaptation of exercises to individual needs

6.1 Exercises for people with back problems

People with back problems should avoid exercises that provide strong load on the spine, such as twisting and tilting forward. Exercises are recommended to strengthen the muscles of the bark, such as bar and equilibrium exercises.

• Planck: Strengthens the muscles of the bark, without rendering a strong load on the spine.
• Exercise of equilibrium: Improve coordination and stability, which can help prevent back pain.
• Swimming: An excellent type of aerobic activity, which does not have a strong load on the joints and spine.

6.2 Exercises for people with joint problems

People with joint problems should avoid exercises that provide a strong shock load on the joints, such as running and jumping. Low shock load exercises are recommended, such as walking, swimming and cycling.

• Walking: The simplest and most affordable type of aerobic activity, which does not have a strong load on the joints.
• Swimming: An excellent type of aerobic activity that does not have a strong load on the joints.
• Cycling: Another type of aerobic activity that does not have a strong load on the joints.
• Exercises to strengthen the muscles around the joints: Strengthening the muscles around the joints can help stabilize the joints and reduce the risk of injuries.

6.3 Exercises for overweight people

People with overweight should begin with exercises with low intensity and gradually increase the load as the body adapts. Aerobic exercises are recommended, such as walking, swimming and cycling, as well as strength exercises to strengthen muscles.

• Walking: Start with short walks and gradually increase the duration and intensity.
• Swimming: An excellent type of aerobic activity that does not have a strong load on the joints.
• Cycling: Another type of aerobic activity that does not have a strong load on the joints.
• Power exercises: They help to increase muscle mass and accelerate metabolism.

Section 7: Additional tips and recommendations

7.1 Using fitness trackers and applications

Fitness trackers and applications can be useful tools for tracking physical activity, monitoring progress and motivation.

• Tracking activity: Fitness trackers and applications can track the number of steps, the distance, burned calories and other activity indicators.
• Progress monitoring: Fitness trackers and applications can help you track your progress and see how your efforts bring results.
• Motivation: Fitness trackers and applications can motivate you to engage in physical activity, offering awards and achievements.

7.2 inclusion of physical activity in everyday life

The inclusion of physical activity in everyday life can be a simple and effective way to improve your health and well -being.

• Walk on foot: Instead of driving by car, walk when it is possible.
• Go up the stairs: Instead of using the elevator, climb the stairs.
• Take breaks in work: Get up and knead every 30 minutes.
• Engage in physical activity while watching TV: Walk around the room or do easy exercises while watching TV.
• Participate in active games with children or grandchildren: Play the ball, roll on a bicycle or just walk together.
• Engage in gardening or garden: Gardening and gardening can be in great ways to get physical activity and enjoy fresh air.
• Dance: Dance to the music you like.
• Walk the dog: Walk the dog every day.

7.3 Search for support and community

Search for support and community can help you remain motivated and achieve your goals.

• Join the fitness club or group: Joining a fitness club or group can provide you with support, motivation and the opportunity to engage in physical activity with other people.
• Find a partner for training: Training with a friend or family member can be more motivating.
• Join the online community: There are numerous online communities dedicated to fitness and health. Joining such a community can provide you with support, tips and motivation.

7.4 The importance of regular medical examinations

Regular medical examinations are important for maintaining health and identifying any potential problems at an early stage.

• Pass the annual medical examination: An annual medical examination can help identify any potential health problems at an early stage.
• Cancer screening passes: Regularly pass the screening for cancer in accordance with the recommendations of your doctor.
• Take a screening for cardiovascular diseases: Carry out the screening for cardiovascular diseases in accordance with the recommendations of your doctor.
• Complete screening for osteoporosis: Regularly pass osteoporosis in accordance with the recommendations of your doctor.

7.5 Adaptation to changes in life

It is important to adapt your training program for changes in life, such as travel, illness or injury.

• Trips: If you travel, try to find the opportunity to engage in physical activity, for example, walk, swim or visit a local fitness center.
• Diseases: If you are sick, relax and let your body recover. When you feel better, begin to engage in physical activity gradually.
• Injuries: If you are injured, consult a doctor or physiotherapist. They can help you develop a rehabilitation program that will help you recover and return to physical activity.

7.6 Stay active throughout your life

Physical activity is important for health and well -being throughout life. Try to remain active throughout your life, adapting your training program for your needs and capabilities.

By integrating these simple exercises and following these guidelines, individuals over 40 can significantly improve their health, well-being, and longevity. The key is consistency, listening to your body, and making physical activity a regular part of your lifestyle. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.