For many, the concept of ageing sets in with their 40th birthday. This transition can get all the more traumatic if you enter your forties with an inactive lifestyle. Blood pressure, poor heart health, osteoporosis are some of the health issues that can grip you. While no amount of exercising can stop the process of ageing, it can indeed be slowed down with an active lifestyle.
Once you turn 40, you lose one per cent muscle every year. The right types of exercises can prevent this muscle loss, delay (or even prevent) cognitive decline, which is a common result of aging.
For those with an active lifestyle develop better coping mechanisms towards age related issues. And the inactive ones will eventually feel it even harder to even stay active. So what do they need to do?
Working on flexibility gets imperative after 40. There are various flexibility tests to assess if you are at risk of high blood pressure or poor heart health. Fitness experts suggest active isolated stretches wherein you hold every stretch for two seconds, improving circulation and elasticity.
Too much cardio?
If you are new to workout, do not directly jump on to doing long hours of cardio exercises that require extreme endurance training. More than 45 minutes of cardio is not recommended for people above 40.
High Intensity Interval Training (HIIT) is as much for those over 40 than for the younger lot. Doing extreme intensity workout for shorter durations, 3-4 times a week is any day better than long hours of workouts. Science has proved that HIIT also enables production of HGH – human growth hormone – preventing muscle loss. But remember, you must allow your body to recover.
Exercises that engage your core like planks, work on inner muscles and its benefits go a long way. Various plank variations can be done for better balance and posture. Make sure, you hold the plank right.