After 40 the body starts to slow down and muscle mass begins to decrease. Statistically, adults over the age of forty lose about 5% of muscle mass on each subsequent decade from life. Muscles are crucial in keeping bones strong and balanced.
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These is why exercise needs to become a priority for people as they get older. Other key benefits include a healthier heart, reduced risk of chronic diseases, lowers the chance of injury and improves one’s mood.
Regardless of your age, it is never too late to start exercising. Try your best to incorporate physical activity into your daily life even if it is just for twenty minutes a day. It is effective in reducing body fat and get muscle mass.
1. Squat
Squat are an excellent exercise for training the lower body and core muscles, whenever done regularly they help to define thighs and buttocks. Start by standing up straight with your feet slightly more shoulder-width apart. Then, with your arms straight out in front of you, slowly lower yourself down until your knees are bent at a 90-degree angle. lift yourself back up to the starting position and repeat. Repeat these exercise 15 times for 3 sets.
2. Plank
Doing these exercise for 90 seconds 3-5 times a week are a great ways to tone all the core muscles from our bodies. Them strengths our abdominal muscle, the muscles of the chest, and the ones surrounding the spine. To execute, hold your elbows directly under your shoulders and place your wrists in line on your elbows. And then push your body up into your upper back and hold a plank at least 20 to 30 secs.3. Lying Hip Bridges
These exercise works your largest muscle group, your glutes while too opening up the hips. Leave your arms along your sides, squeeze your butt muscles to lift your hips up, and squeeze it once more at the top, and then slowly lower your hips back down. Break, then slowly lower to begin. Repeat these exercise 10 times for 3 sets.4. Jumping jacks
Jumping jacks help you to build muscle strength, especially in the muscles engaged in the jump your calves, hip abductors and adductors, shoulder abductors and adductors, and your core muscles, including your abs and lower back muscles. Which is why they’re so great as part of a high-intensity interval trainin. To execute, stand with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat these as fast as possible.5. Dumbbell Bent Over Row
This workout routine aids to sculpt your back, shoulders, biceps, and forearms. These exercise as well strengthens your core and aids to tone and tighten your entire body. To execute, Hold a dumbbell in each hand and bend your hips back until your torso is about parallel to the floor. Keep your lower back in its natural arch. Row the weights to your sides with palms down, squeezing your shoulder blades together at the top. Do 3 sets of 10-15 repeats.6. Walk
Walking is the easiest and the better workout that anybody can do. While them burns calories, tones our body, and ameliorates our mood, them too does not wear down our fragile joints, which are very important after a certain age.7. Yoga
Yoga are one form of exercise that combines physical poses, controlled breathing, and meditation or relaxation. Here are a couple of yoga poses like Cobra and Warrior you can do at home.Exercise isn’t only good for your body but too for your mental health. Them produces endorphins, which is chemicals in your brain that’s natural painkillers for reducing stress and improving sleep. In addition, exercise has been found to decrease levels of tension, elevate mood, and improve self-esteem.
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