We may earn commission from links on this page, but we only recommend products we love.
When it comes to the best exercises for women over 40, it's important to focus on activities that improve strength, flexibility, cardiovascular health, and balance.
Walking:
Description: Walking is a low-impact exercise that's great for cardiovascular health, joint flexibility, and mental well-being.
If you find yourself seated at your desk, gazing at a bright monitor for the majority of your day, like many of us do, think about scheduling a reminder to take a break every hour. Whether it's stretching or taking a brief stroll to the water cooler, every small action adds up.
Routine: Aim for at least 30 minutes of brisk walking most days of the week. You can break it up into shorter sessions if needed.
My trusted Companion: https://amzn.to/3UTDhbA
Strength Training with Bodyweight Exercises:
Description: Bodyweight exercises like squats, lunges, push-ups, and planks help build strength, muscle tone, and bone density.
Routine: Perform 2-3 sets of 10-15 repetitions of each exercise, 2-3 times per week. Start with a manageable number of repetitions and gradually increase as you get stronger.
Arrange your daily routine with a timer to monitor your progress. While it might feel challenging in the initial weeks, as you become stronger, consider adding more sets to your daily regimen.
Spice up your routine by adding these resistance bands: https://amzn.to/3QFA8JR
Yoga:
Description: Yoga improves flexibility, balance, and strength while also promoting relaxation and stress relief.
Routine: Aim for 2-3 sessions per week, focusing on a variety of poses that target different muscle groups. Start with beginner-friendly poses and gradually progress to more challenging ones.
Yoga transcends mere exercise; it's your opportunity for self-connection. Explore Yoga clubs in your vicinity, experiment with various instructors, and discover which Yoga styles resonate with you the most. Research your community and engage with like-minded individuals to deepen your Yoga journey.
These yoga mats are to die for, the colours they come in are on another level: https://amzn.to/3UX0sSA
Pilates:
Description: Pilates focuses on core strength, flexibility, and overall body awareness, making it beneficial for posture and injury prevention.
Routine: Aim for 2-3 sessions per week, incorporating a mix of mat exercises and exercises using resistance bands or small equipment like Pilates balls.
Similar to Yoga, the Pilates community boasts numerous clubs where you can engage in your practice. If in-person sessions aren't feasible, there's a wealth of online classes available for you to participate in.
The best Pilates helper you can own is this ring - https://amzn.to/4acTcq0 - I have been using one for years and the possibilities are endless.
Swimming:
Description: Swimming is a full-body workout that's easy on the joints, making it ideal for women over 40.
Swimming is beneficial for individuals with various injuries, including those affecting muscles, joints or bones. It's particularly advantageous for people with conditions like arthritis, back pain, or joint injuries, as the buoyancy of water reduces impact and provides gentle resistance for strengthening and rehabilitation.
Routine: Aim for 30 minutes to an hour of swimming laps, 2-3 times per week. Mix up your strokes to engage different muscle groups.
Hands down best google I've ever own https://amzn.to/3UwPYI5.
Cycling:
Description: Cycling is a low-impact exercise that improves cardiovascular health, leg strength, and endurance.
Routine: Aim for 30-60 minutes of cycling at a moderate intensity, 3-5 times per week. You can ride outdoors or use a stationary bike indoors.
These cycling gloves are indispensable on a cool day https://amzn.to/3WBenyB
Dancing:
Description: Dancing is a fun way to improve cardiovascular health, coordination, and flexibility while also boosting mood and reducing stress.
Why not treat yourself to a solo date and hit the dance floor? Dancing is not only enjoyable and lively but also a great way to burn calories.
Routine: Incorporate dancing into your routine 2-3 times per week, whether it's through structured classes like Zumba or simply dancing around your living room to your favourite music.
Keep an eye on the calories you burn with this stylish watch https://amzn.to/3yeg4rK
Remember to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions or concerns. Additionally, listen to your body and modify exercises as needed to suit your fitness level and comfort.
~ Over 40 and Strong ~
Disclaimer: The content provided on this blog is for informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. For more information please check our Customer Care page.
コメント