Although many middle-aged people mistakenly assume that exercise is only reserved for those under 40, regular physical activity actually becomes much more important as we age.
A study has shown that just 10 minutes of exercise per day in middle age helps protect the brain from cognitive decline.
At least 1 hour and 15 minutes or more per week of moderate-to-vigorous intensity physical activity throughout midlife may be important for maintaining brain structure and promoting overall brain health throughout life.
In another study, researchers found that excess belly fat appears to actively impair older people’s ability to think and react.
Three simple and effective ways to maintain a healthy mind and body after 40
1. Yoga
A comprehensive study reports that older people who regularly practice yoga are in better shape overall and have better leg strength, flexibility and balance.
Another study observed a group of overweight or obese people trying two unique types of yoga for six months. Regardless of whether they practiced Vinyasa or Hatha Yoga, participants experienced significant weight loss and improvements in cardiorespiratory health.
2. Walk
Intense, vigorous exercise every day is not absolutely necessary. Simple, everyday activities like walking are an easy and fun way to complement more intense exercise and help maintain a healthy mind and body.
Research shows that just a few 30-minute or longer walks several times a week can help reduce body fat and improve overall fitness.
Likewise, another study confirms that walking can significantly help build and then maintain muscle strength and size in older people.
3. Strength training
No fitness program is complete without some strength training, especially after 40 years. A study confirms that a combination of a weightlifting program and a healthy diet is a better option than just focusing on cardio exercises.
Aerobic exercise can burn important muscle mass, while resistance exercises like push-ups or weight lifting help maintain and support muscle mass.
It’s also effective to focus on completing more reps per set. A weightlifting program that focuses on more reps with lower weights rather than a few reps with heavier weights will contribute to faster recovery time.
Performing more reps per set helps increase calorie burn and boost metabolism, which helps lose body fat faster.
