Best Exercise For Women Over 40

Best Exercise For Women Over 40: Women are often not able to pay much attention to themselves while taking care of their families. But when you reach the age of 40 then it is not right to be careless because after 40 you may face many types of physical problems. With increasing age, problems related to bones, muscles and heart start increasing, but there is no need to panic about them. Just take out 30 to 45 minutes a day and do these 5 exercises and get a healthy and slim body. Let us know about them:

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Walk every day is important

To stay healthy, it is important to walk for 30 to 60 minutes every day. It would be best if you take a walk early in the morning because the morning air is fresh which has more oxygen content, but if you are not able to take out time in the morning due to busy work, then you can take a walk in the evening also. Research has revealed that walking keeps many diseases including obesity away from the body.

A morning walk done for just 30 minutes is as beneficial as a workout done in the gym for two hours. It is not necessary that you start walking 4-5 kilometers from the very first day. First walk only for a short distance and gradually increase this limit. According to experts, walking 2 kilometers every day is enough to stay healthy. Try to walk a little faster and breathe deeply while walking. Due to this, pure air reaches the lungs.

Benefits of walk

• keep blood pressure in check
• Leg muscles will remain healthy
• lungs remain healthy
• Reduce the risk of osteoporosis

cycling

Cycling regularly is a great exercise to stay fit. This strengthens the muscles and also burns calories very quickly, which helps in reducing belly fat and thigh fat. According to health experts, people who cycle remain more healthy because the blood circulation in their body is better, which makes the heart and lungs stronger. Regular cycling is a practice of strength training.

Research has found that people who regularly do cycling workouts have a lower risk of heart disease than other people. This can also be helpful for you in increasing the secretion of feel good hormones and reducing stress. In the beginning, never do cycling for a long time, otherwise you may complain of pain in the legs. Therefore, initially do cycling for 20 minutes and gradually increase your time. This will increase your stamina and there will be no complaints.

Benefits of cycling

• The effect of aging will not be visible
• keep heart healthy
• help with weight management
• Reduce the risk of type 2 diabetes
• Help prevent arthritis

plank

After 40, excess fat often starts accumulating near the stomach and waist. If you are also troubled by this excess fat then definitely do plank exercise. With this exercise you will get a completely flat belly and fit tummy. Doing this exercise also increases balance in the entire body. Also, if you are suffering from back and neck pain due to long sitting at home or office, then with the help of plank you can improve your posture by keeping your neck, shoulders and waist healthy. By doing this exercise of just ten to fifteen minutes, you can avoid many diseases.

Benefits of plank

• muscles remain strong
• Metabolism remains good.
• improves posture
• bones remain healthy

squat

Squat is one of the most important exercises to keep the body fit and in shape. Apart from making the body flexible, it also strengthens the muscles. You do not even need to go to the gym for this exercise. You can easily do this at home at any time. With this exercise of ten to fifteen minutes, not only will your body be relaxed, you will also feel stress free.

Initially do 10 squats and then gradually increase it to 12-15. With good practice, you can do three sets of 12-15 squats. Squat is an excellent exercise for strengthening the legs as well as shaping and toning the entire body.

benefits of squat

• Fat will burn faster
• This is a great stress booster
• Promotes the production of anabolic hormones that develop muscles.
• Helpful in maintaining body balance

zumba dance

Zumba dance has become the most popular workout program these days. Zumba is a kind of dance but its movements are such that it provides exercise to all the body parts. Aerobic exercises like Zumba dance are considered to be an excellent cardiovascular activity. In this, not only the hands and legs but the entire body is exercised and blood circulation improves. Besides, it also keeps the mood good.

Dancing burns calories rapidly and produces sweat. This not only reduces body fat but also removes toxic substances from the body. Zumba dance is very popular among women for weight loss. It has also been said in a research that more than 300 calories can be burnt by dancing Zumba for 30 to 40 minutes.

These are the benefits

• Increases stamina
• Effective in relieving stress and depression
• Improvement in blood pressure is visible very soon
• Helps in body toning and better body shape

So what are you waiting for, include these five exercises in your daily routine and stay fit even after 40.