With adulthood there are some difficulties to which it is better to be prevented and there is nothing better than exercises and a fitness life.
When we are going through 40 years, it is normal for the body to begin to experience some physiological changes that affect the health and quality of life. Anyway, With an exercise routine and a balanced diet It is possible to counteract these adversities due to a lot of time and prevent diseases or conditions of old age.
In addition to cardiovascular training, force exercises contribute to mitigate the loss of muscle and bone mass. Also, they reduce up to 30% the risk of chronic diseases such as type 2 diabetes, heart disease and some types of cancer, according to the World Health Organization (WHO).
Training
The ideal exercises for a full fitness routine after 40 years
For a healthy agingexercises routines are required that adapt to individual needs and are accessible contemplating each other’s difficulties. According to WHO, force training stimulates the synthesis of muscle proteins and aerobic improves respiratory capacity and insulin sensitivity.
On the other hand, training with moderate loads can increase between 1 and 3% annual bone mineral density in medium -sized women, according to a study by the National Institute on Aging (NIA). Routines do not necessarily imply the use of machines or assistance to a gym. Both at home and outdoors, activities can be done that favor these precautions.
You can use elements that we have at home such as drums or articles of Between 5 or 10 kilos For shoulder press or loads with load such as backpacks. For cardiovascular part, jumping the rope for 20 minutes can be a great option without the need to travel distances. Exercises such as Flexions, plates, burpees and strides In twenty -five sessions at thirty minutes, three times a week.
In exteriorexercises that make the difference are walks on irregular land, cycling at intensity intervals or the use of parks with Bars or training elements They can provide great physical and psychological benefit. Explosive climbs on stairs and race circuits are the most accessible options.
The benefits of a regular exercise routine
Cardiovascular exercise reduces artery pressure and improves the lipid profile. In the muscle and skeleton system, bone mineral density in hip and column increases between 1% and 3% annual, and It decreases the risk of fragility fractures by 40%.
As for metabolic health, it improves insulin sensitivity by reducing the probability of diabetes. Reduces depressive symptoms by up to 30% and generates improvements in motor and autonomy functions. In addition, it generates an extension of well -being in major adulthood and brings great longevity.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
