10 exercises to support healthy aging for people over 40.

SKĐS - After age 40, the body begins to decline in strength, flexibility, and balance. However, maintaining physical activity doesn't necessarily have to be complicated or time-consuming.

As you enter your 40s, maintaining strength and mobility becomes extremely important. At this stage, muscle mass naturally decreases, joints become stiff, and everyday movements become more difficult. Regular strength and mobility training can help maintain bone and muscle strength, improve agility, and support overall health.

Content

• 1. Walking improves joint mobility for people over 40.
• 2. Climb the stairs
• 3. Cycling or swimming
• 4. Endurance training
• 5. Lunges
• 6. Squat
• 7. Push-ups
• 8. Plank
• 9. Dumbbell exercises
• 10. Essential stretching exercises

Here are 10 exercises for healthy aging that you should do after age 40 to improve strength and endurance:

1. Walking improves joint mobility for people over 40.

Walking is one of the best exercises for maintaining health and activity in old age, especially after 40. When walking, pay attention to keeping your posture straight, shoulders relaxed, stride naturally, and swing your arms gently. Walking at a brisk pace is best, but choose a rhythm that suits your individual health condition.

A study published in GeroScience showed that walking improves cardiovascular health, boosts mood, enhances joint mobility, and supports weight management. Even just 25–30 minutes of walking a day can make a significant difference in endurance and mobility.

2. Climb the stairs

Climbing stairs is one of the most effective exercises for the legs and glutes, but technique is crucial. When climbing stairs, keep your spine straight, take long strides on each step, and push off with your heels instead of your toes.

This exercise helps strengthen the lower body, supports bone density, and improves balance. However, avoid rushing, as speed can strain the knee muscles, and climbing stairs slowly and steadily is more effective than fast, jerky movements.

Climbing stairs is an exercise that supports bone density and improves balance for people over 40.

3. Cycling or swimming

Both forms of exercise are low-impact, gentle exercises for the knees, hips, and back, beneficial for aging joints. When cycling, remember to keep your back straight and your knees aligned, and avoid pedaling too hard.

Swimming requires long, fluid movements while engaging the core muscles for balance. These activities improve cardiovascular health, muscle endurance, and overall flexibility. They are especially helpful for those with stiff joints, a common condition in people aged 40 and older.

4. Endurance training

Using resistance bands or light weights helps build muscle and prevent age-related muscle loss. This is because this series of exercises maintains controlled movements, keeping the torso active and breathing regular. In addition, strength training improves stability, supports posture, and strengthens the entire body. It's also one of the best ways to maintain metabolism after age 40.

5. Lunges

This exercise helps strengthen the legs, improve stability, and support joint health, making it one of the best exercises for healthy aging.

Here's how to do it:

• Stand upright, feet hip-width apart.
• Step one foot forward and slowly lower the back knee.
• Keep your front knee aligned with your ankle.
• Push the person up in a controlled manner.
• Repeat on both sides.
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6. Squat

Squats help strengthen the legs, glutes, and core muscles. When performed regularly, they can aid in weight loss.

Here's how to do it:

• Stand upright, with your feet slightly wider than your hips.
• Push your hips back as if you were sitting in a chair.
• Keep your chest out and your knees aligned.
• Lower yourself to a comfortable depth.
• Return to a standing position.

7. Push-ups

This exercise helps strengthen the upper body and improve posture.

Here's how to do it:

• Start with both hands placed under your shoulders.
• Lower your body down while keeping your elbows close together.
• Tighten your core muscles and prevent hip sagging.
• Push the person up.

8. Plank

Plank is also one of the exercises that can help you live a healthy life. This exercise strengthens the core and supports spinal stability, while also helping to control weight.

Here's how to do it:

• Start with your forearm, placing your elbow under your shoulder.
• Keep your body aligned.
• Tighten your core without lowering your hips.
• Hold for 20–30 seconds.

9. Dumbbell exercises

Overhead dumbbell press

Instructions: Stand upright, holding dumbbells at shoulder level; push the dumbbells up until your arms are straight, then slowly lower them down.

Benefits: This exercise is excellent for shoulder strength and upper body stability.

How to perform an overhead dumbbell press.

Bicep curl

Instructions: Hold dumbbells in both hands, letting them hang loosely at your sides; slowly bend your elbows to lift the dumbbells up, then lower them to complete the movement.

Effect: Strengthens the arms and upper body.

How to perform dumbbell curls for people over 40.

Single dumbbell rowing bench

How to perform: As shown in the image below (slightly bend forward, back straight, pull the weight towards your hips and lower it in a controlled manner).

Benefits: This exercise is excellent for strengthening and improving posture in the back.

How to perform dumbbell exercises using a bench.

10. Essential stretching exercises

Perform these stretching exercises gently and hold for 15–30 seconds.

• Hamstring stretch: Stand upright on both feet, step forward and extend your left leg while simultaneously pushing your hips back, leaning slightly forward to stretch the hamstring muscles.
• Quadriceps stretch: Stand upright, you can lean your hands against a wall for balance; lift your right leg and bend it backward, using your right hand to grasp your ankle and pull your heel towards your buttocks.
• Calf stretch: Perform the exercise while standing, leaning forward, possibly placing your hands against a wall for stability; keep your right foot firm and slightly bend your knee, then extend your left leg backward to stretch the back of your calf.
• Triceps stretch: Raise your right arm and bend it behind your head, using your left hand to pull your right elbow as far back as possible.
• Shoulder stretch: While sitting or standing, extend your right arm straight across your left chest, then use your left hand to wrap around your right arm to stretch your right shoulder further. Remember to keep your back straight.
• Hip flexor stretch: Starting in a standing position, take a long step back with your left foot, lower your knee to the floor, bend your right leg at a 90-degree angle, and feel the stretch in your front hip.
• Chest stretch: While sitting or standing, extend both arms to the sides, arch your chest forward, or rotate your shoulders and clasp your hands behind your back to expand your rib cage.

Essential stretching exercises suitable for people over 40 to strengthen muscles.

Source: https://suckhoedoisong.vn/10-bai-tap-ho-tro-lao-hoa-khoe-manh-cho-nguoi-tren-40-tuoi-169251209171736021.htm