Our body starts to decline around 30, but exercise can not only slow down aging, but it can also reverse some of the damage already done by time. So we’ve developed an exercise routine that tackles the most common illnesses and progressive health conditions that start to appear after 40. Everyone wants to know the secret to feel like they’re in their 20s again, after all.
1. Grab your feet with your hands while arching your back to diminish muscle pain.
This pose helps circulate blood and oxygenate your body, reducing muscle pain.
What to do:
- Lie on your stomach on a comfortable surface. You can use a yoga mat if you have one on hand.
- Bend your knees toward your head.
- Turn your arms backward and grab your feet, while keeping your head up and eyes looking forward.
- Stay in this position for 10 seconds.
- Rest for 10 seconds. Repeat 10 times.
2. Jump rope to keep your heart strong.
Jumping rope is simple, but it can do wonders to maintain your heart health and keep cardiovascular problems away.
What to do:
- Grab each end of a rope with your hands.
- Lift your arms, jump, and quickly pass the arched rope below your feet.
- Your arms should then go back to the initial position. Repeat 15 times.
- Rest for 10 seconds. Do 5 sets of 15 jumps.
3. Punch + kick to keep osteoporosis away.
This is a high impact exercise, which, contrary to what you might think, helps build bone structure and prevents damage caused by osteoporosis.
What to do:
- While standing up, lift your right knee.
- Quickly elevate your right leg and foot in a kicking motion. Your leg should be straight, at the top of the kick.
- Return to the standing position.
- Take a big step forward with your right knee bent, while punching with your left arm.
- Return to the standing position. Do 3 sets of 15.
4. Try this “Superman” pose to reduce the risk of developing arthritis.
A strength training pose like this reduces the risk of developing arthritis and suffering from joint pain.
What to do:
- Lay on your stomach on a comfortable surface with your arms stretched out forward.
- Keeping your legs together and straight, lift them about 4 to 8 in from the floor.
- Lift your arms together at the same time. They should also be at about a 4 to 8 in distance from the floor.
- Maintain this position for 10 seconds.
- Return to the initial position. Rest for 10 seconds. Repeat 10 times.
5. Lift weights while laying down to keep back pain away.
Strengthening your core muscles helps keep some weight and stress off your back, reducing back pain.
What to do:
- Lay on your back on a comfortable surface with your knees bent.
- You should have your arms wide open and hold a heavy item like small weights or kettlebells.
- Lift your arms and join them together above your chest.
- Return your arms to the floor. If you want the exercise to be more effective, return your arms to the initial position without touching the floor.
- Repeat the movement 10 times. Rest one minute. Do 5 sets of 10.
6. Commit to a set of leg deadlifts to prevent muscle loss.
Strength training, like leg deadlifts, has been proven to prevent and even restore muscle loss.
What to do:
- Standing up, bend your torso at a 90° angle and let your arms hang down.
- Supporting yourself on your left leg, lift your right leg until your body makes a parallel line to the ground. You should feel your leg muscles tighten.
- Return your leg to the starting position.
- Repeat 20 times. Rest for one minute.
- Do the same movement with the opposite leg. Do 2 sets.
7. Do seated squats to maintain your figure while protecting your knees.
Some women may find that squats put too much pressure on their knees, but since it’s the ideal exercise to sculpt your lower body, you can still give it a try with this variation.
What to do:
- Stand up with a chair behind you.
- Separate your feet to hip-width apart.
- Bend your knees, as if you were about to sit down and rest for a second on the chair. Remember to keep your core tight and your back straight.
- Return to the initial position. Do 3 sets of 20 squats.
8. Start a brisk walking schedule to oxygenate your body and keep your skin cells looking young.
Speed walking is one of the best exercises you can do when you’re over 40 because it significantly lowers your risk of developing heart problems, it increases your lung capacity to absorb oxygen, and it reduces your bone fracture risk. It’s even considered a type of beauty therapy because it stimulates oxygen to reach your skin cells and slow down the aging process. Plus, it’s free, it doesn’t require training, and you can do it anywhere you’d like.
What to do:
1. Start walking fast. Don’t run or start jogging, just walk quickly.
2. Take a minute break if you need it and then continue walking.
3. Do this for 30 minutes.
9. Use elastic bands to recover your speedy metabolism.
People who perform resistance exercises have a more effective metabolism, which allows them to eat more calories on average per day.
What to do:
1. Take both ends of a resistance band and place the band below your right foot.
2. Keeping your shoulders straight, bend your arms, bringing your palms toward your shoulders.
3. Put your hands down and repeat the movement 10 times.
4. Change legs and repeat the movement 10 times.
5. Join your feet together and place the band below them. Repeat the movement 10 times.
10. Avoid a rounded back with the help with a friend.
Correct your posture and avoid a rounded back with this yoga pose. Performed slowly and with light pressure, your yoga partner can help you align your spine and neck, which will keep the hump away.
What to do:
1. Sit on your bottom with your back straight and cross your legs.
2. Have your partner sit behind you with their legs straight and their feet on the lower part of your back.
3. Reach your arms behind you and grab your partner’s hands. You should feel some pressure on your back.
4. Your friend can put their feet a little higher on your back and keep moving them up until they reach the top of your spine. And then they should go all the way down again.
5. Repeat 5 times.
What boosts your inner energy and strength? Share your beauty wisdom with us in the comments.
Source: brightside.me
