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Staying limber and keeping your body from aching is not easy as you get older. Unfortunately, the more you sit, the less mobile you become and the more likely you are to develop stiff joints and muscles. If you’re over 40, your risk of developing arthritis also increases because that’s when collagen production begins to slow down. So what can we do to stay limber and keep our bodies from aching? Keeping active is great, but if that’s not enough, here are some ways to stay mobile without needing to leave your home. These exercises will increase blood flow, improve flexibility and keep your body from aching.
Stretching
Stretching may be the most neglected part of any exercise routine, but it’s also one of the most important. Stretching helps to improve your range of motion, flexibility and posture. When your muscles are tight, they’re also more likely to get injured, so stretching before physical activity can help prevent this. You can do simple stretches while sitting at your desk, at home or in the office. For example, sitting on the floor, stretch your legs out in front of you, and bend at the waist to touch your toes. Sitting on a chair, extend your leg out in front of you, and lean forward to touch your toes. You can also do stretches during your break at work, at home or even when watching TV. Crunches, knee lifts, leg swings, and twists are easy stretches that you can do almost anywhere.
Yoga
Yoga is an excellent exercise for your body and mind. It can improve flexibility, reduce stress, and increase blood flow. You can do yoga at home, or if you find it more accessible, there are plenty of online tutorials. Yoga can also be done in small spaces, so it’s great if you live in a small apartment. You can do yoga while sitting in a chair, on the floor or even on a bed if you want to take things up a level. You can do various types of yoga, including Ashtanga, Bikram, Hot, Iyengar, Hatha, Kundalini, Power, and Vinyasa. The best beginner yoga classes are those which focus on mindfulness and breath. Many yoga classes will begin with pranayama (controlled breathing exercises) followed by a series of asanas (postures).
Cardio
Cardio exercises such as walking, cycling, and swimming will help you burn calories and boost your metabolism. They also help to reduce stress and improve your mood. However, exercises such as jogging and running can be too intense for people over 40; thus, walking is the best way to start. You can walk indoors or outdoors. If you have access to a treadmill, walking is also a terrific option for indoor exercise. Walking at a brisk pace will increase your heart rate and provide you with many benefits of running without putting too much strain on your knees. By walking at least 30 minutes per day, five days per week, you can reduce your risk of heart disease, high blood pressure and type 2 diabetes.
Strength Training
Strength training is also an essential part of any exercise routine, even if you’re not trying to lose weight. It won’t only improve your posture and reduce your risk of injury, but it also helps to strengthen your bones and muscles. When you’re over 40, your muscles begin to naturally lose protein, meaning that they’re less effective at burning calories and keeping your joints limber. Strength training exercises include lifting weights, working with resistance bands and doing bodyweight exercises such as squats, lunges and push-ups. If you’re not sure what exercises to do, it’s best to consult a personal trainer or doctor before starting a strength training regime. For example, while squats are great, they’re not for you if you have a knee injury. Similarly, you shouldn’t be doing push-ups if you have back problems.
Conclusion
Taking care of your body isn’t something that stops when you hit 40. You may have to make some adjustments to keep your body moving smoothly, but that doesn’t mean you have to give up on staying active. Staying limber and keeping your body from aching is vital to your overall health, and it’s never too late to start. You can do simple exercises while at work or even while watching TV. There are plenty of ways to stay active and healthy, from stretching to yoga, without needing to leave your house.
However, the bottom line is to keep yourself healthy and well. Though exercises can help relieve the aches and pains that grow with age, you need to know when not to ignore the pain and go straight to the doctor. You might misdiagnose your condition as something more significant than ordinary muscle pain like fibromyalgia. In that case, you won’t want to remedy your situation and instead will want a professional to come up with a solution for fibromyalgia pain relief.
Thank you for reading!