How You Can Exercise Over 40 & Get The Best Result?

Exercise Over 40 – Benefits And How To Get Started: 

Exercise Over 40 Getting in shape if you are older is really not a lot different then when you are younger. In fact, exercise for older people is very important. You do cardio, you do weights, you eat right and you make sure that you rest between workouts.

If you are over 40 years old, you may want to know how to keep your body fit and healthy when you come to age. This is the age that many people view that your body becomes weaker. Well, that is not true unless you yourself let that happen.

You can have your body fit and healthy even after 40 years old age. How can you do that? You can use the right types of exercises. 

Studies Show,

 that exercise is safe for people of all age groups. In fact, many show that older adults are causing more harm to their health by not exercising. The loss of strength and stamina attributed to aging is due, in part, to reduced physical activity. Strength, balance, flexibility, and endurance can all be improved through exercise and are all extremely important in being able to live a long, healthy, independent lifestyle.

There are a few things that you have to be careful about though when you are an older person trying to get into better shape.

To Get Started:

1. Check With Your Doctor First:

When we get older we start to get those new aches and pains and health problems that older people may have to concern themselves with.

• Before starting a plan for exercise for older people to have your doctor check you out and make sure that you are healthy enough for the exercise that you are planning to do.
• If not perhaps you just need to do a more moderate physical activity.
• Remember, if you are moving you are getting healthier.

2. Stick To Low Impact Exercise:

• Some sports are just asking for trouble, many people in their 60s or 70s are still running but if you have knee or hip problems then it is better just to say no and ride or walk instead.
• If on the other hand, your joints are strong then why bother acting old, be young and run.
• Also, do some weight workouts as these are the best way to raise testosterone and do increase the muscle mass that naturally drops as we get older.

3. Rest More After Your Exercises:

• Make sure that you are getting adequate rest.
• As we get older we have a lower testosterone level and a longer recovery time.
• remember that you need to let your muscles heal between workouts and sleep.
• as well as a very important part of making sure that you are haling well between those workouts.

4. Make Weights a Priority Over Cardio:

• As I mentioned earlier it is important to do a lot of weights as you get older to make sure that you do not lose too much muscle mass.
• As we have seen with our own parents it is not age that gets most people unhealthy but instead it is the wasting away as our bodies start to lose muscle.
• Any local gym will have a workout program aimed at people over 50 or 60 that will not only build muscle but also make you healthier.

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5. Drink Enough Water:

• Drink enough water to replace what you lose sweating and to flush out toxins.
• This is a wonderful way to detoxify the body, burn calories and gain strength and energy all at the same time.
• And Eat a sensible diet, reducing calories and you will see quick results.

6. Re-Evaluate Your Progress:

• Re-evaluate your progress every 30 days so you do not settle into a comfortable routine.
• The body needs to be challenged to improve.
• Once you can complete an exercise program with ease, celebrate your accomplishment and move up to the next level.
• This could include standing or step aerobics, cycling, swimming, jogging, weight lifting, etc.

The most important things are:

• To start, be kind to yourself if you find the exercises difficult to perform.
• Don’t be discouraged, be encouraged and proud that you have taken the first step in improving your life.
• Be persistent, consistent and brave.

Here’s The Benefits To Exercising Over 40 Include:

• Building muscle and increasing flexibility, strength, and endurance can help with balance issues, reduce the risk of falling, and improve your ability to handle everyday tasks.
• Being more flexible may speed recovery from injuries.
• Exercise can help you feel better and enjoy life more.
• An increase in physical activity can help reduce the risk of diseases such as diabetes, heart disease, stroke, back pain, and osteoporosis.
• Staying physically active can help prevent or delay certain diseases like degenerative spinal disorders and other disabilities as people grow older.
• Exercising helps mentally as well as physically. It helps to increase moods and reduce stress and depression.

Here’re Several Benefits of Exercise:

Exercise is fundamental to losing weight. Without exercise, your body cannot burn calories but that isn’t the only benefit we get from exercise. Here are several benefits of exercise you may not have thought of:

Exercise:

• gets our hearts pumping and that keeps us healthy. Our heart is a muscle and needs exercise on a regular basis to stay in shape.
• when done consistently, has been proven to reduce the stress levels in our bodies. When you exercise your brain releases chemicals that make you feel good and that is a powerful tool to help you reach your goals.
• is responsible for benefits we are not even aware of such as improving memory, increasing bone density, increased flexibility and a general increase in the quality of your life.
• has been linked to a longer life so exercise and enjoy every day.
• strengthens your immune system. Exercise promotes a good night’s sleep. It has been proven that sleeping undisturbed through the night is an important key to losing weight.
• will increase your strength and endurance. 

The benefits of exercise are numerous and exercise is an important part of a healthy life. Science and medicine now realize just how important exercise is in keeping us healthy and allowing us to live longer.

Take advantage of every opportunity to get out and move, go for a walk, rake your yard, or even do some stretching exercises. When you begin to exercise your body will respond because that is how it has learned to survive for millions of years. Your body wants to work efficiently so give it every opportunity to fulfill its mission, so exercise, eat right, and enjoy life.

Can I Do It At Home?

You can create an effective exercise plan to do at home and not have to go to a gym. It doesn’t have to be a world-class exercise workout because our goal is to burn 500 calories more than we consume. That being the case, what should the exercise plan be?

Believe it or not, household chores have actually been given a calorie burning value. The following list is based on one hour of activity for a 190 lb. person.

• Working on your car – 259 calories.
• Do carpentry work around your home – 302.
• Heavy housework (vigorous) – 388.
• Light housework – 302.
• Laundry – 216.
• Preparing meals – 216.
• Working in your gardening – 431.
• Moving or rearranging furniture – 518.
• Yard work – 345.

You can see that everyday activities provide you with the opportunity to burn calories. Look at it this way, your yard will be immaculate, your house will be spotless, and you will be in great shape!

With the activities listed above,

You could probably burn off some calories but not enough to make the 500 calorie deficit mark. That means you need to increase your activity level so that you can reach your calorie burning and weight loss goals. It is important that you gradually increase the amount and the intensity of your exercise.

• If you haven’t done any exercise in years you have to start slow and take the time to let you and your body adjust to the new activities.
• If you have exercised in the recent past you still need to give your body time to adjust to an increase in your activity level.
• The worst outcome is that you rush your exercise level and injure yourself.
• That means you cannot do any activity and you are now in jeopardy of putting on weight while your injury heals.

Note: Before you begin any exercise program be sure to see your personal physician and get their approval and consent.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

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