9 Exercises For Ladies Over 40 That You Can Do Daily

Nov 30, 2018

When an individual reaches their middle-aged years, a significant number of changes take place with their bodies.

One of the most important changes is the decrease in muscle mass and increase in fat deposits that individuals experience in their mid-forties.

These changes can increase the risk of high blood pressure, diabetes, obesity, heart disease, and a number of other ailments.

The risk for these ailments can be decreased by regularly engaging in exercise.

The metabolism is stimulated by high-intensity cardiovascular exercise. This stimulation will become more important with age. Doing Burpees twice a week is an excellent way to prevent the metabolism from slowing down.

Do not overstress yourself when beginning a new exercise routine. Start with one set of Burpees that consist of three reps. An additional rep should be added with each workout.

All women desire a round and firm rear end. And even women that possess this trait naturally will begin to lose it when approaching middle age. This loss is due to a decline in muscle mass. When squats are properly performed, your entire body is hardened. The added flexibility will also prevent injury.

The middle-aged woman that performs planks three times a week for ninety seconds will do themselves the favor of preventing back pain. Planks work to tighten the muscles of your core. The muscles of the abdomen, chest, as well as those surrounding the spine, will all be strengthened when performing planks.

This added strength will provide better support for the back.

Individuals of all ages are susceptible to chronic joint pain. Strength training is an excellent way to prevent stiffness and pain in the joints. It is not necessary to spend hours a day lifting heavy weights. The desired results can be attained by completing the overhead press or deadlift with light weights three times a week.

 Glute bridges strengthen the glutes and can alleviate tightness caused by long days in a chair when working an office job. 

One side effect of aging is sarcopenia. This condition happens when the muscles of the skeletal system begin to fail. Exercises that strengthen the back and shoulders will prevent the bad posture and muscle aches associated with sarcopenia.

The heart health of women over the age of 40 will benefit from low impact cardio training. Maximum benefits are obtained when 80 percent of your maximum heart rate is maintained for half an hour. This goal should be reached three to four times per week.

Walking is a great exercise that practically anyone can do. A brisk daily walk will burn calories, tone the muscles of your body, and boost your mood. Walking is also not as hard on the joints as some other exercises. This is important for older individuals.

Depression is more common among middle-aged women than most other groups. Yoga has a positive effect on a neurotransmitter that helps to regulate mood. Yoga also decreases levels of anxiety and stress. Yoga presents no stress to the body and its benefits can be enjoyed on a daily basis.

What do you think about the nine exercises mentioned above? Do you know any other great exercises for women over the age of 40? Let us know - and pass this on to your friend!