These 5 Key Exercises Shouldn’t Be Ignored By Women Who Are Over 40

Aging is a difficult natural and complex process. If you are over 40, you may have lower mobility, aches, pains, and you may even deal with new mental health issues.

You can work with the aging process, by doing these 5 exercises, which can enable women to get positive effects.

Women Over 40 Should Never Ignore These 5 Key Exercises

1.Squats

Squats aren’t just about getting a round and prominent backside. Squats are also greats for these things:

A) Muscle building

The entire body benefits from squats exercises. Add squats to your daily routine if you are over 40.

B) Flexibility

As we get older, our body loses its flexibility. Squats can increase your limberness when you stretch your legs.

C) Mobility

Squat exercises strengthen your lower body. Squats put extra attention on the core.

D) Balance

Squats don’t just aid your mobility, but also your balance. These exercises will improve the communication between the brain and the muscles, so you will have faster response to avoid accidents.

E) Burn Calories

Squats support the process of weight loss.

F) Prevent Injuries

Squats provide strengthening abilities with which you can avoid injuries.

G) Provide lung and heart health

Squats help you to keep the lungs and the heart strong, preventing disease risk.

Of course, in order to get the right results, you have to do squats in the right way. Here is how to do squats properly.

  1. Stand straight with your feet shoulder-width apart.
  2. Hold your arms in front of you.
  3. Lower yourself down in a sitting motion, and look with your head forward all the time. Your lower back should arch ever so slightly as you lower yourself, and your upper body should bend forward a little bit.
  4. Get low as you can until your thighs are parallel to the floor. Set your knees above your ankles.
  5. Stay in this position for 10 seconds.
  6. Return to original position.
  7. Do about 10 reps and 3 sets.

2. Planks

Planks are another great body exercises for women over 40 years. These exercises provide core strength, aid muscles in the chest and back, support the lower back, and prevent back pain.

  1. Type 1: Normal plank

This is the standard type of plank that gives best results.

  1. Stand in a push-up position. Place your hands beneath your shoulders.
  2. Press your toes against the floor, and squeeze your glute muscles. Be sure that your knees are not locked.
  3. You should keep your spine and neck in a neutral position. Be sure that your head is lined up with your back.
  4. Stay in this position. Start with just 20 seconds.
  1. Type 2: Forearm plank

  1. Rest your forearms on the floor, and align your elbows under your shoulders.
  2. Your arms should be in the same position as your body.
  3. Clasp your fingers together.
  4. Keep your neck and spine in a neutral position. Be sure that your head is lined up with your back.
  5. Stay in this position. Start with just 20 seconds.
  1. Type 3: Knee plank

  1. Rut your knees on the floor. You can rest them on a mat if you like.
  2. Place your hands beneath your shoulders.
  3. Keep your spine and neck in a neutral position. Be sure that your head is lined up with your back.
  4. Stay in this position. Start with just 20 seconds.

3. Weight lifting & Strength training

One of the best ways to remove joint pain, stiffness, and arthritis is if you practise weight lifting and strength training. Here is a list of some common exercises which you can do. Remember that all these exercises are only a suggestion! There are plenty other exercises you can do!

  • Push-up
  • Squat
  • Plank
  • Burpee
  • Mountain climber
  • Lunge
  • Step up
  • Jumps
  • Kicks
  • Limb raises
  • Arm circles
  • Crunches
  • Glute bridge

Lifting weights and strength training can relieve you from pain if you cope with arthritis. Your life will be improved if you don’t feel pain. Exercising leads to boosted energy, mobility and positive thoughts.

4. Yoga Exercises

Women who are over 40 have higher chance of developing depression, states John Hopkins Medicine. You can significantly improve your mood if you practise yoga. This is because yoga boosts GABA, which is a neurotransmitter that aids regulating your moods.

Yoga reduces stress, and improves your flexibility and boots your body!

5. Burpees

Burpees should be practised if you are over 40. Burpees prevent weight gain, and lower the risk of getting disease.

Here’s how to do burpees correctly.

  1. Bend down on the floor, and rest your palms flat in front of you.
  2. Jump backwards onto your feet.
  3. Move downwards into a push-up position, touch the floor with your chest.
  4. Return in your previous position.
  5. Jump back inwards with your feet towards your hands.
  6. Jump upwards into the air, and stretch your arms high overhead.

Conclusion

You can smooth the process of aging if you exercise.

Always remember that, before starting with exercises you should consult your doctor. This is especially important if you have a pre-existing health condition.

Do these exercises slowly in order to avoid injuries. Stay calmed, dedicated and patient, and soon you will notice amazing improvements all over your body.

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