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4 types of exercises designed specifically for 40-year-olds and over

Here’s a cheat sheet on specific age-based perimenopause and menopause exercise recommendations.

Are you an avid gym-goer, prefer to train at home, or haven’t had a sweat session in a long time?

Regardless of your fitness level, training for women in their 40s and over is slightly different than women in their 20s and 30s. Physical changes, such as the slowing of metabolism, hormonal changes during perimenopause and menopause, and the higher risk of developing heart and bone problems during this period of life make it important to examine fitness best practices of the 40’s and 50’s more closely.

The 40’s are a time to get moving, strengthen muscles and stretch more

The World Health Organization recommends that adults age 64 and younger get at least 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous aerobic exercise per week. That’s about 30 minutes a day, five to seven days a week. Adults are also recommended to do muscle-strengthening exercises that focus on all parts of the body at least two days a week. In midlife, it’s important to schedule stretching before and after physical activity to better prepare the body for an intense workout.

Here are four tips for training smarter in midlife:

1. Increase aerobic exercise to reverse increased risk of heart disease.

The risk of heart disease increases with age. Although men are more likely to suffer heart attacks than women, it’s important to stay as heart-healthy as possible. One way to do this is to continue to do or get used to the recommended amounts of aerobic exercise each week. This activity helps strengthen the heart muscle by making it pump faster. In a January 2018 study published in Circulation, the journal of the American Heart Association, researchers found that a group of adults in their 50s who exercised for about 30 minutes most days for two years improved their physical condition (previously had been they settled down or did). little exercise) and helped reduce heart stiffness, which improved heart health.

Bottom Line: Begin or continue with 30 minutes of aerobic exercise, such as B. brisk walking, running, cycling or dancing. Then increase your weekly training based on the level of the study participants. Her program included:

A high-intensity aerobic session.
moderate-intensity exercise two or three days a week
At least one strength training session per week
At least one long aerobic session per week.
Participants achieved this activity level by starting with three 30-minute sessions of moderate exercise over the first three months, followed by high-intensity exercise.

2. Strengthen your bones with weight training

Especially after the age of 40 to 50, the risk of a broken bone increases, because the bones are stronger than ever. Women, whose bones are generally thinner than men’s, are more likely to suffer from osteoporosis, ie bone loss or bone loss. Certain exercises make a significant contribution to strengthening the muscles, which can prevent falls and fractures. They also help improve posture, strength, flexibility and movement. These movements should be done in conjunction with strength training, which uses weights to build muscle, and aerobic exercise.

example to remember

One such move is the toe and heel lift, which strengthens the lower legs and improves balance:

Lift your toes and raise your heels

stand up straight ; hold on to the back of the chair. Don’t bend your waist or knees.
Stand on tiptoe and come down on your heels. Imagine moving your head toward the ceiling while standing on your tiptoes.
Repeat the exercise 10 times.
Hold on to the chair as little as possible to test your balance.
Repeat the toe and heel exercises once a day.

3. Get more exercise for mental health and mood

A December 2018 study published in the journal International Psychogeriatrician found that many adults report feeling lonely, with loneliness peaking in adults in their late 50s. This loneliness is associated with poorer mental health, e.g. B. with depression or anxiety. However, previous research published in Primary Care Companion to The Journal of Clinical Psychiatry has shown that aerobic exercise improves anxiety and depression through increased blood flow and the production of endorphins, brain chemicals associated with happiness be able.

What to remember

First of all, don’t hesitate to talk to your doctor if you think you have symptoms of depression. If you’re not getting a regular 30-minute cardio workout most days, try getting more exercise. Try jogging, swimming, biking, walking, gardening, or dancing for at least 10 minutes and see if your mood improves. If possible, try to increase to 30 minutes or more a day.

4. Incorporate interval training into your workout to reduce menopause symptoms.

The years leading up to menopause, known as perimenopause, are characterized by hormonal changes that can cause hot flashes, insomnia, and irregular periods. Although exercise won’t prevent these uncomfortable symptoms, cardio exercise can help reduce or maintain a healthy weight (resulting in a reduced risk of developing certain cancers, heart disease, and type 2 diabetes), as well as reduce stress. Menopause is also a time when the body stores more fat in the abdominal area, leading to what some refer to as a sagging belly. Regular strenuous exercise can help keep belly fat at bay.

Recall

Try interval training, where you train at a healthy pace, then increase the intensity for a short sprint, then repeat. An example is walking for five minutes, then jogging for a minute, then walking again and repeating the one-minute jog for multiple intervals.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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