Over 40?

You'll Want To Do These 5 Exercises Every

Week.
by Meghan Rabbitt 6 hours ago

 

© jacoblund/Getty Images

Many think of exercise as the solution for all of their health woes-even
those related to the aging process. Of course, no amount of physical
activity can stop us from getting older, but there's plenty of evidence
that proves that physical activity can increase life expectancy by
limiting the development and progression of chronic diseases-
something many folks start thinking about after they turn 40. (As you
get older, you should be aware of these 5 deadliest diseases that
aren't heart disease or cancer.)

Want to get in the best shape of your life? In Fit After 40, Natalie Jill
coaches you though routines to help you drop pounds, firm up, and
transform your entire body -- in your 40s, 50s and beyond!
"There comes a point when we realize we're no longer invincible," says
Holly Perkins, a personal trainer and author of Lift to Get Lean. "Believe
it or not, the body starts to decline after about 30, and that decline
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gets more aggressive every year." The good news: Exercise not only
helps you feel (and look!) better, it can also slow that decline, helping
you stave off some common health conditions.

Here, five exercises you should start doing every week once you're in
your 40s to stay healthy, happy, and looking as great as you feel.

To prevent heart disease…

 
© yellowdog/Getty Images Cardiovascular workouts

Try: Cardiovascular workouts, 3 to 4 times a week

Less than 1% of American women between the ages of 20 and 39

suffer from coronary heart disease, according to a recent National
Health and Nutrition Examination Survey. However, among 40- to 59-
year-olds, that number increases nearly 10-fold, to 5.6%. So how can
you stay healthy?

The word "cardio" is short for "cardiovascular," so many people know

that this kind of heart-pumping exercise will keep the heart muscle
strong, Perkins says. (Running, spinning, dancing, rowing, and
swimming all count!) However, if you really want your heart health to
benefit from your cardio workouts, you need to exercise at 80% of
your maximum heart rate for at least 30 minutes, 3 to 4 times a week.
(On a scale of one to 10, with 10 being as hard as you can push
yourself, you should be around an 8.)

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So, if you're barely breaking a sweat while walking or taking it easy
during your favorite Zumba class, it's time to pick up your pace and
increase your effort, Perkins says. "Cardio workouts should feel
effortful-like you could do it forever but wouldn't want to." (For more
ways to keep your most vital organ in prime condition, don't miss
these 28 ways to get a healthier heart.)

To ward off osteoporosis…

 

© nycshooter/Getty Images High impact activities

Try: High-impact activities, 1 to 2 times a week

According to the National Osteoporosis Foundation, approximately 1

in 2 women over age 50 will break a bone because of osteoporosis, a
condition in which the bones become brittle, increasing the risk of
fractures. 

While you may already know that calcium can keep your skeletal
system strong, recent research reveals that high-impact, weight-
bearing exercise can help build bone strength, too, Perkins notes.
"There's still widespread misperception that high-impact activities do
more harm than good, but that's simply not the case-particularly when
it comes to bone health," she says. 

"Dancing, jumping jacks, racquet sports, and even adding a light jog
into your go-to walking workout are all great examples of exercise
that can keep your bones strong." (Not sure how to start jogging?
Turn your walk into a run with the help of this 8-week training plan.)
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To fight arthritis…

© gpointstudio/Getty Images Strength training

Try: Strength training, 2 to 3 times a week

The risk of developing arthritis increases with age. However, chronic

joint
 pain and stiffness can plague adults of all ages-especially those 
who are overweight and those who have suffered a previous joint
injury, according to the Arthritis Foundation. That said, it's never too
soon to start protecting your body. (These 10 strength-training moves
for women over 50 should definitely be part of your exercise routine.)

Strength training is one of the best ways to prevent the aches and
pains. "Strength training has been proven to decrease pain associated
with arthritis-and prevent its onset in the first place," Perkins explains.
And you don't have to spend hours in the weight room to reap the
benefits. "All you really need to do is some form of a squat, deadlift,
and overhead press to strengthen multiple joints and muscles." (Here's
how to perform a pain-free squat.)

To fight depression…

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© Hero Images/Getty Images To fight depression

Try:Yoga, once a week

Women between ages 45 and 64 have an increased risk of depression,

according to John Hopkins Medicine, one of the leading healthcare
systems in the United States.

Though any form of exercise can help stave off anxiety and
depression, a growing body of research shows yoga may be
particularly beneficial for reducing stress and regulating mood. One
study found that yoga increases levels of GABA, a mood-regulating
neurotransmitter that's typically deficient in those with depression and
anxiety. Another study found that women suffering from mental
 were less stressed after participating in a three-month yoga
distress 
class.

"We know that yoga is so good for stress reduction, and we know
there's a correlation between stress and mood disorders," Perkins says.
"Even better, certain styles of yoga are also a great weight-bearing
strength workout and even offer some cardiovascular conditioning,
making it a win all around."

To fight back pain...

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© monkeybusinessimages/Getty Images To fight back pain

Try: Holding a plank for 90 seconds, 3 times a week

Most people experience back pain for the first time between the ages
of 30 to 40, and back pain becomes more common as we get older,
according to the National Institute of Arthritis and Musculoskeletal
and Skin Diseases, a division of the National Institutes of Health.

Strengthening your core can help ward off the pain. The plank is a
great move to try because it tones all of the core muscles of the body.
Not only does it work the abs, it also challenges the muscles in the
chest and those surrounding the spine, Perkins explains. "As these
muscles become stronger, your entire midsection tightens, which
ultimately supports your lower back, keeping it pain-free."

See how to do the perfect plank:

To ensure you're holding the plank position correctly, stack your wrists
under
 your elbows, position your elbows under your shoulders, and 
push the floor away from you with your feet. Your legs should be
outstretched behind you, and your feet should be shoulder-distance
apart. Also, be sure to pull your bellybutton in towards your spine to
turn "on" your abs. Stay here for 30 seconds, come down to your
knees to take a short break, and then repeat the exercise two more
times. As you get stronger, try holding the position for 90 seconds
without a break. (Want to add even more protective exercises to your
routine? Try these 5 best moves to prevent and ease back pain.)

Disclaimer: Views expressed in this article are the author's own and
MSN does not endorse them in any way. Neither can MSN
independently verify any claims made in the article. You should
consult your physician before starting any weight loss or health
management programme to determine if it is right for your needs.

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