Home » Why Exercise Is Important Over 40

Why Exercise Is Important Over 40

A study published by the British Medical Journal (BMJ) in March 2009 concluded that males over 50 years old who are engaged in vigorous physical activity can live for 2.3 more years than people who live the life of a couch potato, and 1.1 years more than those who engage in moderate exercises.

The study also revealed that the intensity of exercise for 10 years , between the 50 and 60 years old can increase the lifespan of people who were previously sedentary to the same extent as those who are regularly engaged in intense physical exercise. Even if you’ve never done any exercise before, you have plenty of time to add more years to your lifespan. The increased lifespan that comes from starting exercise is similar to stopping smoking cigarettes.

How can exercise improve life Expectancy?

We are all aware that exercising regularly is beneficial for our health, but did we have an idea of how effective? Here are a few of the reasons why you should start doing some exercise today for a healthier and healthier life:

Lower Risk for Coronary Artery Disease (CAD)

The American Heart Association (AHA) issued a statement in 2003 which identified the link between increased activities and a decrease in the likelihood of CAD as well as a decrease in symptoms for those suffering from heart disease. It suggests that exercise regularly has positive results on the blood pressure level, insulin resistance insulin resistance, obesity and glucose cholesterol levels. All of these are the risk factors that contribute to Atherosclerosis which is the main reason for CAD. To gain these benefits, the report suggests 30-minutes of moderately intense workout at least on the majority of times of the day.

Aids in reducing the Body Fat Percentage, and reducing the risk from Obesity as well as Type 2 Diabetes

The research published by the NHS National Library for Health in July 2006 suggests that exercise can improve blood sugar control as well as reduces the body fat percentage of people suffering from the condition of Type 2 Diabetes. In 2006, the American Diabetes Association released a statement in 2006 describing research that shows that exercising for 150 minutes each week reduces the chance that impaired sugar intolerance progressing to Type 2 Diabetes by 58 percent.

Greater Bone Density and Lower risk of developing osteoporosis

Exercise that is weight bearing, such as walking, running, and exercises that use weights can all help in reducing the chance of developing osteoporosis. The higher demands of these kinds of exercises increase bone density and strengthen ligaments, joints and tendons.

Cardiovascular Health

Maximal Oxygen Consumption (VO2 max) or the VO2 Max, is an widely established method for determining the highest amount of oxygen that a person can consume in a minute of working; it shows the heart’s performance and capability. With age comes a decrease in the amount of blood that is pumped out by the heart decreases and our bodies lose efficiency in using the oxygenated blood being pumped through it. Based on the American College of Sports Medicine (ACSM) These two causes result in an average of 5 to 15 percent decrease in VO2 max every 10 years starting at the age of 25-30. However they also state that the ACSM states that regular exercise can help older people to experience the same 10-30 percent increase in their the VO2 max of their younger counterparts. No matter what age, regular exercise in the cardiovascular department will enhance your lung and heart function. While the most effective results are achieved training at higher intensities however, the VO2 max can be enhanced by regular, low or moderate intensity training.

Power and Strength

Training can slow down the effects of aging strength and loss of power. The most effective way to approach it is to ‘use your strength, or risk losing it’. Your body is an intelligent and powerful machine. It can adapt to meet the obstacles you put for it through exercise. If you don’t exercise your muscles frequently, your body will think that they’re not necessary which means that your muscles go away in your youth. Therefore, to keep your muscles strong, you should workout regularly.

Strong Posture

The highest peak in bone mass happens in our 30s and starts to diminish around 35 to 40 years old. Alongside hormonal and diet changes fitness can slow the loss of bone. Women are more at risk of a greater amount of loss of bone following menopausal phase, when the reduction of oestrogen production decreases Calcium absorption. One consequence of a weakening bone structure may be an hunched or rounded shoulders as well as a the forward position of the head which is called Kyphosis. Kyphosis can limit a person’s depth of breath as well as their overall movement range. Training your back and core muscles will help you improve your posture and ensure that you stay high.

Flexibility

The exercise routine allows us to move our muscles and joints through the full range of movements. If you do not exercise in this range, you’ll be stiff and lose the flexibility. Yoga as well as Pilates are excellent methods of exercise for maintaining or increasing flexibility.

Lower Risk of Falls

Exercise can lower the risk of falling due to improved posture control, enhancing the strength of your back, leg and muscles, increasing balance, and strengthening core stability overall. Regular training will help keep the strength and agility which will help us keep our feet clear of potential dangers.

Manage Your Arthritis

Based on Arthritis Care, a registered arthritis charity, exercising can ease discomfort, keep mobility intact increase energy levels and help keep joints healthy. Arthritis Care offers an online exercise and Arthritis guide’ that will help you ensure that you’re exercising in a manner that eases your pain and will not cause more discomfort.

Guidelines for Secure Exercise at Middle Age

Health Check

If you’re not used to exercising, or have any health issues, it is recommended to make appointments with the GP to have an MOT in order to confirm that you are physically fit for exercise.

Calculating Your Maximum Heart Rate (MHR)

The MHR is a reference figure that indicates the safe upper limit as it relates to your age. As we age our MHR declines by around 1 beat every year, from the initial 202 beats per min. To determine your MHR, subtract your age and 220. If you’re 40, old, your MHR will be 180. Be aware that this is only an upper limit guideline and not your heart rate. You should work out at a level that is challenging you , but one that you feel you are able to sustain throughout your exercise.

When searching for personal training for people 40 and over in North Dallas make sure you check out fitover40dallas.com.

Heating Up and cooling Down

As we age, it takes longer for the body get warm to prepare for exercise. joints take a little longer to get well-lubricated. Warming up should take about 5 to 10 minutes and include the muscles you’re likely to exercise. In accordance with your fitness level and fitness, a vigorous walk or jog that is gentle will increase your heart rate and heat your muscles. You should stretch your muscles for between 10 and 15 seconds, slowly moving in each. For cooling down, gradually slow down your exercise for 5-10 minutes. Then, slowly stretch out your muscles that you’ve employed. This will ease muscle soreness following exercise.

Breathing

Keep a consistent breathing pattern during exercise to avoid placing unnecessary stress to your heart. Do not breathe in and strain while exerting your body.

Gradual Progression

Don’t attempt to raise your levels of activity from moderate to high-intensity overnight. Check your current fitness by taking a look at your current level of activity you are currently doing. Then, increase the duration, intensity, and frequency of your training gradually as time passes. Change only one aspect at one moment. For example, if , for instance, you had been working out for 30 minutes twice every week, at a moderate intensity You could then add another session throughout the week, and keep the same intensity and duration of your exercises. Once you are satisfied that your body has adjusted to this extra workload, you can increase the intensity or duration of your workout.

Exercise Plan to get you Moving

The next workout consists of core and cardiovascular workouts. It’s designed to help you increase the aerobic capacity of your body, strengthening your core stability and strengthening your posture.

Cardiovascular Exercise

The NHS suggests incorporating at least 30 minutes of moderate exercise five times a week. The kinds of activities they recommend are walking, gardening as well as swimming. These are all excellent methods of increasing your levels of activity and improve the lung and heart function. The key to continuing improvement in your health is gradually increasing the intensity of these workouts to the point that you feel physically challenged i.e. increase your speed and strength in swimming. As you gain confidence, it’s time to visit the local leisure center for teams and clubs that you could join.
Training for Core Strength to strengthen the postural muscles

Squats

This workout strengthens the muscles in your legs as well as your bum and core.

Start position:

Keep your feet hip-distance apart, your hands resting on your hips, and your shoulders back.

Movement:

Lean forwards with your hips, push your bum straight out while maintain your spine straight. Sit back and relax like you’re lowering yourself onto the floor in a chair. Make sure that your knees are in front of your toes. Your feet should be flat on the ground and your weight should be evenly distributed across your feet. When you are in the squat, your hips should sit just more than the knees. Return to starting position and finish 1 – 2 repetitions.

Notes:

Make use of your abdominal muscles to keep your posture throughout the exercise.

Bungee Row

This workout targets the upper back and core muscles. It requires tubing or the use of a the bungee.

Start position:

The tubing should be wrapped around an object that is immovable. Hold an end with both hands and take a split-stance (one foot ahead one of the other) in front of the point of origin of tubing. Stand with your arms extended towards the front at shoulder-level and return to the position to where the tubing is taught.

Movement:

Pull the tubing in by moving your elbows forward until they are vertically and horizontally at a level in relation to the shoulders. Press your shoulder blades into each other before returning to the starting position. Do two sets of 15 reps.

Notes: Work your tummy muscles to ensure your posture throughout your exercise.

Superman

This exercise strengthens your muscles that are in your core.

Start position:

Start with your knees and hands with your hands just below your shoulders, and your knees below your hips. Keep your back straight , and utilize your abdominal muscles to keep your posture.

Movement:

Then lift your right knee and left hand about 1cm off the floor. Take a moment to stretch your left leg and right arm to ensure they’re aligned with your body. Return to the starting position, and repeat the exercise with the left arm and left leg. Repeat 2 sets of 15 repetitions.

Bridge

This exercise will work the core and bum.

Start position:

Relax on your back, with your knees bent with your feet placed flat on the ground at a hip distance. Release your hands to your sides. Intensify your tummy muscles.

Movement:

Keep your back straight and Keep your back straight and raise your body from the ground until you are in an even line between your hips, shoulders, and knees. Keep your bum in place towards the highest point of the exercise, then let it go when the body is lowered to the floor. Make sure you touch the floor but do not to place your weight on the floor. Repeat the 1 to 2 sets in a slow manner for 15 reps.

Notes:

Make use of your tummy and your bum muscles to make sure that your back remains straight. It should be felt in your tummy as well as your bum, not your lower back.

Pelvic Floor Exercises

Pelvic floor muscles help support the uterus bladder, bowels, as well as other pelvic organs.

They are the muscles are used in order to stop flow of urine when you’re weeing and also to regulate your bladder. As we age, the pelvic floor muscles become weaker. This is particularly for mothers who have had babies.

Start position:

Place your body on your back with your knees bent, and your feet laid flat on the floor.

Movement:

Engage the muscles in your pelvic floor and then ease them. Do this 10 times. Be sure to breathe and make sure that your abdominals, buttocks and thighs are at ease. Relax for 30 seconds after doing 5 set of fifteen repetitions. Do this exercise six times per day to maximize impact.

Note:

As you gain control over your pelvic floor muscles, make sure you hold each contraction for a bit longer. It is essential to perform steady and slow contractions, as well as shorter, fast ones.

Maximise Your Life Expectancy

The BMJ study revealed that the mortality rate dropped by half for men who increased their activity to a “high level” from an average level. To get these results the participants had to sustain the level of activity for a period of 10 years. The “high-level” of physical activity needed by the test subjects was defined as:

3 hours per week of sports activities or heavy gardening

OR
Regularly taking part in hard exercise or competing in a sport.

While the guidelines’ interpretation was left to the participants during the research, it’s important to note that moderate physical activity was defined as taking a walk or cycling to exercise for fun. So, if you wish to live longer, you need to sweat at least 3 hours per week. It could be divided in 30 mins of athletic activities over the course of six days during the work week. Engaging in a sport, instead of just being active, is vital since it is an athletic activity that requires you to be better and be more successful. This kind of motivation is usually not present when we take part in exercise as a pastime for social interaction or for personal reasons.

If you’re fit and healthy and eager to find your athletic edge, Here are some ideas for sports teams and clubs that are suitable that are suitable for all ages:

Netball
Football
Running
Squash
Tennis
Badminton
Rounders
Martial arts
Rugby
Cycling
Volleyball
Swimming

When you’re not sure, the idea to join a club or club daunting, do not be discouraged consider an activity like tennis that is played by two players. You can also encourage your friends and family members to join you. As you build confidence, you could be more willing to consider joining an organization. Maybe there’s a squash ladder in your workplace which you can join. Being a part of an organization or team can aid in motivating you to regularly exercise in a high-intensity.

While not explicitly categorized as an exercise, intense training classes also have a motivating effect. Participating in a class can have the effect of ensuring you workout often. Working out in a group atmosphere forces you to keep up with the rest of the group If you don’t do better.
There’s no time like the Present

To live a healthier and longer lifespan, get active now. Even if you’ve reached middle age doesn’t mean that you’ve fallen off the mark. Begin by stepping back and gradually increasing the amount of exercise you do over time The health benefits are immense. You could live forever… okay but there are some extra years to be won and your 50th birthday will be more enjoyable when you exercise and get active.