Although a lot of middle-aged individuals incorrectly assume that exercise is reserved only for people younger than 40, regular physical activity is in actual fact a lot more important as we get older.
Getting a minimum of 1 hour and 15 minutes or more every week of physical activity with a moderate to vigorous intensity throughout midlife can be important for preserving brain structure and promoting overall brain health during a lifetime.
Three easy and effective ways to maintain a healthy mind and body after 40
One comprehensive study reports that older individuals regularly practicing yoga are in better all round shape, and have better leg strength, flexibility, and balance.3✅ JOURNAL REFERENCE
Another study followed a group of overweight or obese individuals as they tried out 2 unique kinds of yoga for 6 months. Irrespective of whether they were practicing vinyasa or hatha yoga, individuals experienced significant weight loss and improvements in cardiorespiratory health.4✅ JOURNAL REFERENCE
Intense, vigorous exercise every single day isn’t essential. Simple, day-to-day activities such as walking are an easy and fun way to complement more intense exercise and help maintain a healthy mind and body.
3. Resistance training
No fitness program is complete without some strength training, especially after 40. A study confirms that a combination of a weightlifting program and clean eating is a better option compared to selecting cardio exercises only.
Aerobic exercise can burn important lean muscle, while resistance exercises such as push-ups or weight lifting help in maintaining and supporting lean muscle.7✅ JOURNAL REFERENCE
Focusing on completing more repetitions per set is also effective. A weight lifting program focusing on more repetitions with lower weights instead of a few reps with heavier weights helps to promote a shorter recovery time.
Carrying out more reps per set helps to increase calorie expenditure and boost metabolism which will help to shed body fat more rapidly.