Source: Holly Perkins
Natalie Jill, creator of Fit After 40 is changing the way we look at exercise once we leave our 30’s and so too is Holly Perkins, author of Lift to Get Lean. In an interview with Prevention magazine, Holly reveals that in our 40’s the exercises we do should focus on staving off some common health conditions and slowing the decline of aging.
“There comes a point when we realize we’re no longer invincible,” Holly told Prevention. “Believe it or not, the body starts to decline after about 30 and that decline gets more aggressive every year.” Fortunately exercise can help – and it’s never too late to start!
When it comes to exercising over 40, Holly says these five exercises are a must:
Helping to stave off heart disease is imperative and cardiovascular exercise can help. Holly recommends incorporating cardio into your workouts 3 to 4 times a week and that can include running, zumba, cycling, swimming and spinning. If your cardio routine starts to feel effortless, Prevention magazine recommends switching things up as you really need to break a sweat and feel like you’re working out.
High-impact activities such as jumping jacks, tennis and a light jog can all help strengthen the bones and aid in warding off osteoporosis. Holly recommends adding a high-impact activity into your workout 1 to 2 times per week.
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Holly says strength training, in the form of lifting weights or even doing squats at home, can help prevent the aches and pains associated with arthritis. “Strength training has been proven to decrease pain associated with arthritis – and prevent its onset in the first place,” Holly told Prevention. Holly suggests strength training 2 to 3 times a week.
According to Prevention, women aged between 45 and 64 have an increased risk of depression and that’s where yoga comes in. More and more research has shown yoga can reduce stress and regulate mood. “Even better, certain styles of yoga are also a great weight-bearing strength workout and even offer some cardiovascular conditioning, making it a win all around,” Holly told Prevention, suggesting those over 40 practice some form of yoga once a week.
Holding a Plank
As we approach middle age most people will start to experience back pain and conditioning the core can help with that. Holly suggests holding a plank for 90 seconds, 3 times per week, telling Prevention, “Not only does it work the abs, it also challenges the muscles in the chest and those surrounding the spine.”