As we age, our bodies undergo various changes, such as weakening of muscles and bones, decreased heart and lung function, and slower metabolism. Although we may not regain the physical peak of our twenties after the age of 40, we can still maintain health and vitality through appropriate exercise.
For individuals over 40, aerobic exercise is a good way to maintain heart health, improve endurance, and promote fat burning. Recommended activities include daily walks to control weight, lower blood pressure, and improve cardiovascular health; running, provided that the body condition allows it, paying attention to proper equipment, correct posture, and gradual progression; swimming, which is joint-friendly and can comprehensively enhance heart and lung function and flexibility.
Strength training is equally important for maintaining muscle mass and enhancing bone density. This can be achieved through weightlifting (recommended under guidance with gradual progression), equipment training (ensuring correct posture), and bodyweight exercises (such as push-ups, squats).
As flexibility decreases with age, introducing flexibility training becomes particularly important, such as yoga to improve flexibility and balance, engaging in aerobics to increase strength and flexibility, and regular stretching exercises to prevent muscle tension and joint issues.
Having a comprehensive exercise plan is crucial: it is recommended to engage in aerobic exercise 3 to 5 times a week, for 30 to 60 minutes each time; combining aerobic, strength, and flexibility training, ensuring adequate rest, and avoiding excessive fatigue.
Remember, pay attention to your own feelings, seek professional advice when necessary, and ensure that exercise is both safe and effective. Maintaining physical health is a lifelong endeavor, and appropriate exercise habits will help us maintain a vibrant lifestyle.
