9 Effective daily workouts for women over 40

Early middle age is a critical point in every woman’s life. According to Ken Fox, professor of physical education and health sciences at the University of Bristol, UK, it is in the mid-40s that muscle mass begins to decline and fat accumulates, replacing lean muscle mass. This can lead to obesity, diabetes, high blood pressure, heart problems, strokes and some types of cancer.

we do incredible.clubwe want to offer you several exercise options that you can do every day to reduce your risk of suffering from any of these conditions and improve your quality of life.

Intensive cardiovascular exercise stimulates our metabolism, which is necessary after a certain age. To avoid slowing down the metabolism, we must do this exercise once or twice a week. Start by doing several sets of 3 reps and increasing each time. Don’t strain too much.

Every woman wants to have a round and firm butt, even the luckiest ones who have it naturally and without any training, will start to lose it after 40 years, thanks to the decrease in muscle mass. Doing squats well (with your back straight and your knees towards your feet) can tone your entire body and prevent injury by improving your flexibility.

Doing this exercise for 90 seconds 3 times a week is an excellent way to tone all the core muscles in your body. Strengthens the abdomen, chest muscles and those around the spine. In the same way, our midsection and improves support in the lower back.

Chronic joint pain can affect adults at all ages so it’s never too early to prevent it and one of the best ways to do so is weight training or also called resistance training. You don’t need to spend hours lifting heavy weights, you can do the lifting exercise with 1 to 3 kg weights in each hand 2 or 3 times a week. This routine will work miracles on your body.

Sitting all day in an office means that the glute muscles don’t activate or work efficiently, which slows down the speed at which our body burns calories: metabolism. The hip extension in the glute bridge exercise gets your butt working and takes the strain out of long days of sitting. Lying on your back, place your arms at your sides, tighten your butt muscles and lift your hips, then lower. A variation of the exercise is to leave the arms extended behind and perform the same movement.

Sarcopenia is a degenerative loss of muscle associated with aging. So, if you want to avoid bad posture and back or shoulder pain, it is very important to strengthen the muscles in these two areas of the body.

Low-impact cardiovascular exercise is a great idea for women over 40 to maintain a healthy heart. But if you really want to benefit your heart health, you should exercise at 80% of your maximum heart rate for at least 30 minutes a day, 3 or 4 times a week. If on a scale of 1 to 10, 10 is the maximum you can do, then you should work at level 8.

Walking is the simplest and least complicated exercise that most people can do. While burning calories, it tones your body, improves your mood and doesn’t wear out your fragile joints, which is very important after a certain age.

Middle-aged women tend to be more depressed, according to Johns Hopkins Hospital, one of the main ones in the United States. Yoga increases a mood-regulating neurotransmitter, which is needed to fight depression. It also lowers stress and anxiety levels.

Do you know any other effective exercises for women over 40? Share with us in the comments.