Health Desk. After reaching the age of 40, many normal changes start taking place in the body. Muscle strength and stamina may gradually decrease, so at this age it becomes important to pay more attention to fitness than before. The good thing is that by adopting some easy daily habits, the body can be kept active and strong for a long time.
1. Make a habit of walking briskly every day
If going to the gym is not possible then walking at a fast pace can be a good option. A daily brisk walk can help improve heart and lung fitness, increase body stamina and keep weight under control. Start according to your capacity and gradually increase time and speed. It is also beneficial to be more active throughout the day instead of sitting for long periods of time.
2. Strength training at least two days a week
It is very important to maintain muscle strength after the age of 40. Exercises like squats, push-ups, resistance bands or light weights can be included in the routine as per your ability. According to experts, it is useful to do strength training of major muscle groups at least twice a week. This helps in maintaining muscles and physical ability.
3. Increase protein and nutritious food in your plate
Just exercising is not enough. The body also needs adequate nutrition for muscles and everyday activities. Dal, gram, kidney beans, cheese, curd, eggs, fish or other suitable protein sources can be included in the diet. Along with this, it is better to make vegetables, fruits, whole grains and adequate water also a part of the diet. Maintaining a balanced diet and healthy weight as we age is important for heart and general health.
4. Do not ignore sleep at all
After a hard day's work, the body needs adequate rest for recovery. Good sleep plays an important role in maintaining energy and physical ability. It is generally recommended for adults to aim for 7 to 9 hours of sleep.
5. Avoid tobacco and control stress
It is especially important after 40 to stay away from smoking and other tobacco products. To reduce stress, you can take out some time every day for yoga, meditation, light exercise or any activity of your choice. Regular physical activity can have a positive effect on both stress and sleep.