5 Best Exercises for People Over 40

Here are five exercises that are especially beneficial for people over 40:

1. Walking

Walking is one of the simplest yet most effective exercises for people over 40. This type of exercise is easy on the joints, requires no special equipment and can be done anywhere.

Walking at least 30 minutes a day, five days a week, significantly reduces the risk of cardiovascular disease, according to a study published in the American Journal of Preventive Medicine.

Research has shown that regular walking can reduce the risk of heart disease, improve blood pressure and help maintain a healthy weight…

Walking is one of the good exercises for people over 40.

2. Build muscle and bone health

Strength training is essential to maintaining muscle mass and bone density, which tend to decrease with age. Exercises like squats, lunges, and resistance band training are good options.

Strength training twice a week can increase bone density and reduce the risk of osteoporosis, help maintain a healthy metabolism, improve balance and coordination, and reduce the risk of falls.

3. Yoga is a good exercise for people over 40 years old

Yoga provides a comprehensive physical training method by combining physical postures, breathing exercises and meditation… especially beneficial for improving flexibility, balance and mental health.

Regular yoga practice can lower blood pressure, improve respiratory function and improve overall quality of life. Poses such as downward facing dog, warrior pose, tree pose… are especially good for strengthening muscles and improving balance.

Downward facing dog pose in yoga.

4. Pilates

Pilates focuses on core strength, flexibility, and overall body awareness. It involves controlled movements to increase muscle tone and improve posture.

Pilates exercises significantly improve flexibility, core strength, and balance. For people over 40, Pilates can help relieve back pain, improve posture, and increase overall functional fitness.

5. Cycling

Cycling is another great low-impact exercise that is good for your heart and joints. Whether you ride a stationary bike or ride outdoors, this exercise can improve your cardiovascular fitness, build your endurance, and tone your leg muscles.

A study in the European Journal of Preventive Cardiology found that regular cycling reduces the risk of heart disease by up to 50%. Outdoor cycling can benefit mental health by reducing stress and increasing happiness.

Source: https://giadinh.suckhoedoisong.vn/5-bai-tap-tot-nhat-cho-nguoi-tren-40-tuoi-172240701153710176.htm