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8 effective daily exercises for women after 40

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According to research from the New York Obesity Research Center, a woman’s body composition undergoes a transformation when she approaches her middle years. Unfortunately, this change can be a gateway toward high blood pressure, heart issues, stroke, diabetes, and general obesity. Beginning at age 40, fat deposits in women begin to increase, while muscle mass starts to lower. It’s important not only to be aware of this fact, but to implement daily exercise routines to offset this natural change and reduce the risk of health problems later in life.
Below is our hand-picked list of the best exercises that women over 40 should make a part of daily life.

8 Squats do more than keep your backside firm!

Due to the lowering of muscle mass in women over 40, keeping a firm and round backside naturally can present a challenge. Squats can maintain and improve your curves, as well as increase your flexibility and exercise your entire body. Make sure to do them properly: keep your back straight with knees aligned with your quote,

     7 Burpees keep your metabolism stimulated!

As we age, our metabolism naturally slows down. To prevent this, we can motivate our metabolism through high-intensity cardio sessions. One or two times weekly is enough to offset the deceleration of our metabolism and maintain fat-burning efficiency. Keep it simple: begin with three reps in one set. Each time, you may opt to add another repetition.i

6 Planking protects you from back pain!

With just one and a half minutes, three times a week, planking is a sure-fire way to keep your abs, chest, and back muscles strong. When planking, our lower back is kept straight as we tense our mid-section and hold the position. As simple as planking is, it is truly an effective exercise that you can do anywhere.

5 Lifting dumbbells fights chronic arthritis!

As many adults are plagued with chronic joint pain, you can work toward averting arthritis through lifting weights. Big, burly weights are not necessary. Use what you are comfortable with. Exercises performed with dumbbells such as the dumbbell hold and farmer’s walk can greatly improve your grip strength, and, in turn, tone your hand and joint quote, insurance council of australia

4 Y-to-T raises prevent muscle deterioration!

To maintain great posture and protect against back and shoulder aches, we recommend performing daily Y-to-T raises. The immense benefit of the Y-to-T raise is fighting age-related muscle degeneration such as sarcopenia, as well as general atrophy.

3 Elliptical exercise keeps your heart pumping!

An elliptical machine provides a fun and efficient way to train through low-impact cardio. Low-impact cardio, performed regularly, helps our blood circulate and can defend against future heart-related issues. By training for half an hour every other day at 75-85% of your maximum heart rate, you are well on your way toward a healthy heart and long life.

2 Walking promotes an active lifestyle!

As one of the most basic and accessible forms of exercise, walking should not be discounted or overlooked. On top of a constant burn of calories, a good walk is a great way to live a happier life. It has mood-related benefits and doesn’t put unneeded stress on fragile joints. At any age, but especially as we get older, walking is an exercise that should be made a part of daily life.

1 Yoga revitalizes your body!

More than improving flexibility and toning our body, yoga is a meditative exercise that can relax your mind and improve your mood. A study from John Hopkins University School of Medicine found that women in their 40s have an increased likelihood of experiencing depression. Yoga is designed to provide relief from anxiety and stress, two factors that often shorten lifespan and make it difficult to burn calories. Yoga is a daily exercise that not only improves your body, but also your mind.

Make Your Exercise Routine a Lifestyle

When looking for exercises to incorporate into your daily routine, these are some of the most beneficial for women approaching middle age. Maintaining your body as you age is essential to a long, fulfilling life, free of preventable health-related issues. With the right routine, you can offset the negative effects of aging and look great all together.