5. Let your glutes rest — do a GLUTE BRIDGE.
The glutes can be deactivated by sitting in an office all day, slowing down the rate at which the body burns calories— the metabolism. In the glute bridge exercise, the hip extension helps the butt work and can also open up any tightness from long sitting days. Place your arms down your legs, use your butt muscles to lift up your hips and squeeze them up again, then gradually drop back down your hips.
6. Don’t let sarcopenia take your muscles away — do Y-TO-T RAISES.
Sarcopenia is a degenerative loss of skeletal muscle associated with aging. So if you’d like to prevent bad posture and back and shoulder aches, it is very important to strengthen the muscles of your back and shoulders.
7. Protect your heart — train on an ELLIPTICAL MACHINE.
Low-impact cardio is a great way for women over 40 to maintain a healthy heart. But if you really want your heart health to benefit, you need to exercise at 80% of your maximum heart rate for at least 30 minutes, 3 to 4 times a week. If 10 is as hard as you can do on a scale of one to 10, then you should work at the level of 8.
8. Live actively — WALK.
The simplest and best workout anyone can do is walking. Although it burns calories, strengthens our body, and enhances our mood, it does not wear down our delicate joints, which after a certain age is very important.
9. Relax — do YOGA.
According to John Hopkins Medicine, one of the leading health care systems in the United States, middle-aged women are more likely to become depressed. Yoga increases a neurotransmitter that controls mood, which is required to combat depression. It also reduces levels of stress and anxiety.
Do you know any exercises that are good for women over 40 years of age? In the comments, please share them with us.
Illustrated by Marat Nugumanov
