They keep saying 40 is the new 30, and it probably is for some women.
However, 40 means experiencing changes you haven’t expected, having far less time for things and far more commitments and people depending on you.
Starting with family and friends, and moving onto the work stuff, your parents, the house and everything else in between, you realize that not much time is left for yourself.
What is more, your body starts to change, you get a few wrinkles here, a few pounds there and before you know it, you aren’t sure who the person is that is staring back at you in the mirror.
But, everything can be solved and changed; if you are “waking up”, and deciding it’s time you started paying attention to your health and physique, here are the best effective exercises you’ll want to include in your daily routine:
One of the essential components of your 40+ fitness regimen is keeping your muscles flexible.
Yoga and pilates are the best exercises to keep your body toned, your muscles flexible and your spirits up.
It’s recommended you do yoga at least twice a week minimum.
If you don’t have time to go to yoga class, watch any of the 5-star yoga videos on YouTube before your morning coffee and do your stretches in your backyard, at the porch or wherever you find a comfy place.
Walking and hiking are two perfect exercises for women of all ages; install an app on your phone that’ll keep track of the steps you make in a day and week so that you can keep score.
The recommended average is about 150 minutes of moderate intensity cardiovascular exercise on a weekly basis.
Start out slowly with about 15 to 20 minutes of walking per day; then gradually increase until you reach 30+ consecutive minutes per day, five days per week.
Maintaining your muscle mass is essential for women of all ages, especially women over 40. It is recommended you engage in a resistance training three times a week with at least 24-36 hours of recovery time between workouts.
Unlike for women in their 20s or 30s, the goal of your resistance training should be to maintain the muscle mass that you have, so it doesn’t decline as you age. If you find it difficult to workout yourself, hire a personal trainer to customize your workouts.
Keep your bone density in check with weight-bearing exercises; although the bone loss is typical after the age of 50.
The sooner you start caring for your bones, the better. Walking and jogging are perfect weight-bearing cardiovascular exercises and are better than other activities like biking or swimming.
Depending on your current strength and physical activity, you can introduce other bone-building activities into your routine.
Consult with your physician and ask the right questions before starting before starting any of the recommended programs to find the best fit for your lifestyle, health, and your end goal.
And, in the meantime – remember: you are 40+ and fabulous!
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