Health

10 Exercises for Women Over 40 to Look and Feel Younger

The fountain of youth doesn’t exist, but you can sure try a few tricks to delay the aging process. Well, aging is a natural process, but some people have hard time accepting the idea that they will be old one day. Let’s not forget that pain, stiffness and weakness are part of the process.

What can you do to slow it down? Here are some nice suggestions.

10 exercises for women over 40

1. Squats

Squats will keep your bottom thick, and your muscles will be super strong. Squats give you flexibility, and help you prevent injuries.

First, keep your feet apart, and elevate your arms straight to the front. Bend your arms or just clasp onto each hand. “Take a seat” while keeping your back straight and head forward.

Your lower back should be slightly arched and your upper body bend forward. Lower your body until your thighs are parallel to the floor and keep your knees above the ankles.

Hold your body in this position for 10 seconds, and go back to the original position. Do 10 reps and 3 sets. Increase the time as your condition improves.

If your knees are aching, do seated squats. Stand with your feet apart in front of a chair. Bend your knees, and mimic the move as if you sit down on the chair.

Keep your back straight and go over the chair. Hold in this position for a few moments. Do three sets with 20 squats in each set. If your knees still hurt, sit for a couple seconds instead of pretending to sit.

2. Lower body stretch

This routine targets your hamstrings, hip flexors and glutes. To do this, get a table that’s the same height as your hips. Put the right foot on the table, and keep your other leg straight.

Bend your right knee, and lean to the right while keeping your back straight. Hold in this position for 10 seconds, and switch legs. Sit on the table, and keep your left foot on it.

Elevate your right leg, and keep your ankle over the left knee. Press your left knee down until feel the stretch. Hold in this position for 10 seconds. Repeat with your left ankle and right knee.

3. Glute bridge

According to experts from the National Academy of Sports Medicine senior master trainer Kyle Stull, aging affects the muscles you use to push yourself forward. That’s what makes the glute bridge so good for you.

Lie on the floor, and keep your feet on the floor. Bend your knees at 90 degrees, and rest your arms by your body. Elevate your hips while engaging your glutes and abdomen.

Hold in this position for 5 seconds, and bring your hips down. Keep your glutes and abdomen engaged. Do three sets of 12 squats each.

4. Resistance

Now is the perfect time to use a resistance band. A rowing machine will do the trick for you.

How to use the band? Put it beneath your right foot and grab one end of the band with your hands. Bend your arms and move your hands towards your shoulders, while keeping your shoulders straight. Do 10 reps and switch legs.

5. Jump rope

Jumping a rope is always a good idea, and it has an incredible effect on your heart. You burn a lot of calories, and you don’ have to go to the gym to do it. Go for five sets with 15 jumps each. Make 10-second breaks between each set.

6. Low-impact cardio

Cardio is good for your strength, stamina, positive thinking and general well-being. It may feel tiring as you grow old, but this doesn’t mean that you should give up on cardio for good.

Try low-cardio exercises instead. Zumba and aerobic are good for your body and stamina. This will help you reduce the risk of heart disease.

7. Planking

Planks do magic, especially if you are a 40-year-old. Planking strengthens your chest and spinal muscles, while keeping your back healthy and strong.

All you have to do is bring your body in a push-up position, and support your total body weight on your hands (forearms) and toes. You have to keep your body in a straight line, and don’t forget to engage your core. Hold in this position as long as possible.

8. Balance on one leg

Maintaining your balance is of utmost importance in the aging process. Work on the coordination between your nerve receptors, muscles, inner ear and eyes to boost your confidence and looks.

Leg deadlifts, Tai Chi and heel raises are good options for you.

9. Yoga

It’s the most soothing activity. Yoga engages your brain, and yes, we often forget about it. You won’t feel or look young if your brain is old and exhausted.

Yoga improves your positive thinking, and reduces your risk of depression and anxiety. It improves the production of mood-regulations GABA neurotransmitter.

10. Walking

You don’t have to work every day to keep your body and mind healthy. A regular walk will help you boost your overall health, and a daily walk can actually prolong your life.

Your body repairs DNA when you walk. This helps in healing and improving some points of the body, and reduces your risk of heart-related health issues.

Final words

First, talk to your doctor to pick the right routine. You don’t have to do it all at once, so try to pick what works best for your physical condition.

There’s nothing wrong with aging, but you should definitely make it more pleasant. You can age and look beautiful and healthy at the same time.