At my age, my health comes first. To maintain my health, stamina, and fitness level, I exercise in addition to eating the right things and maintaining a balanced diet. Recently, I’ve become more aware of some physical differences between my body and that of my younger self. I now need to take even better care of my health because of this. If you’re also a man over 40, here are the top 5 exercises I prefer to do and believe fit my lifestyle.
- Strength Training
For men over 40, strength training is one of the most crucial exercises. This is due to the fact that men lose muscle mass as they age, which can result in decreased strength and functionality. Exercises for building and maintaining muscle mass, which are crucial for general health and longevity, include bodyweight exercises, resistance band exercises, and weightlifting.
Strength training can also aid in boosting bone density, which is essential to fend off age-related bone deterioration and lower the risk of osteoporosis. Strength training can also aid in enhancing balance and coordination, which can lower the risk of accidents and falls.
- Cardiovascular Exercise
Exercise your cardiovascular system regularly, especially if you’re a man over 40. Running, cycling, swimming, or brisk walking are examples of moderate- to high-intensity cardio exercises that can improve cardiovascular health, lower the risk of developing chronic illnesses like heart disease, diabetes, and stroke, and increase endurance.
Cardiovascular exercise can additionally assist with weight management, which can be difficult for men over 40 due to changes in hormone and metabolism levels. Retaining a healthy weight lowers the risk of developing chronic illnesses and enhances general quality of life.
- Yoga
For men over 40, yoga is a great form of exercise because it can help with flexibility, balance, and overall body awareness. Men’s bodies tend to become stiffer and less flexible as they age, which can limit their mobility and increase their risk of injury. Stretching, breathing, and other yoga practises can help increase flexibility and lower the risk of injuries.
Additionally, yoga can support mindfulness and stress reduction, which can be advantageous for general health and wellbeing. Chronic stress can cause a number of health issues, including heart disease, high blood pressure, anxiety, and depression. Yoga can help you manage stress and enhance your mental health.
- High-Intensity Interval Training (HIIT)
Short bursts of intense exercise, followed by rest or low-intensity activity periods, make up high-intensity interval training (HIIT). Because it can increase metabolic rate, improve cardiovascular fitness, and promote weight loss, HIIT can be a good workout option for men over 40.
For men over 40 who are at an increased risk of developing type 2 diabetes, HIIT can also help improve insulin sensitivity. Exercises like burpees, jumping jacks, and sprinting are examples of HIIT activities that can help you lose weight and build muscle.
- Stretching and Mobility Exercises
For men over 40, stretching and mobility exercises are crucial because they can increase flexibility and lower the risk of injuries. Improve flexibility and lower your risk of injury by incorporating mobility exercises like foam rolling, dynamic stretching, and static stretching.
Stretching and mobility exercises can also speed up recovery time and lessen muscle soreness, which is important for men over 40 who might need more time to recover from workouts.
In conclusion, the exercises mentioned above can be very beneficial for men over 40. Before beginning any new exercise programme, it’s crucial to speak with a qualified fitness expert or healthcare provider, especially if you have any pre-existing medical conditions.
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6. Sex, important for prostate lol
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Somewhat you are right.
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Ohh wow….good suggestions for those men above 40, sharing this to my bro, so he can be healthier la
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I am glad this info can help him
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wahh tq for sharing this .. byk yg i belajar tth jenis senaman hehe
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Jom kekal aktif dan banyakkan bersenam!
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Thanks for the tips bro. I nak try yoga and HIIT after this. Sambil2 zumba can right?
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Of course can. As long as we get active, we are on the right track.
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I need to improve on my strength training especially my upper body
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Keep it up, Kelly! If needed, get help from a certified coach to build your upper body strength.
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Time for me to catch up and stay healthy with these workout suggestions before too late to move kan! 👍🏻
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Nel should start moving more already since age is catching up. Walaupun belum 40, tapi it’s so much better doing this earlier. (speaking from experience la, haha)
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