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The truth is that when we turn forty, some things begin to happen within our bodies that force us to make modifications to our life in general, and in particular to our exercise routines, diet, and even attitude and perspective. But there is no need to panic! The faster and more efficiently you adapt to these changes, the happier you will be and be able to enjoy your forties, perhaps even more than you enjoyed your youth! You already know my motto: 40 is the new 20.
Consider the following for your daily routines from this age on.
Avoid losing muscle mass and bone mass through resistance and resistance training: Premenopause is approaching and gradually your levels of estrogen will begin to decline, a hormone that among other things is responsible for keeping your bones and muscles healthy. Then emphasize strength and endurance exercise, without using too much weight, but with enough repetitions to tone your muscles and improve your bones. I recommend practicing it three to four times a week.
Pay special attention to your posture and do exercises to increase your flexibility and balance: I know, at this age our waist, legs may start to hurt a little, have a weakness or discomfort here and there. You can combat this with exercises to improve your posture, flexibility and balance, and yoga and taichi are especially good for this purpose. You can incorporate them into your routine at least twice a week.
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Fight heart disease with more cardiovascular exercise: Other functions of estrogen are to keep cholesterol and blood pressure at bay, which means that these risk factors for heart disease can increase from the age of forty. Running, swimming, biking, dancing, or even brisk walking for half an hour a day can help you reduce that risk.
Do not forget:
Have a general medical check-up to rule out any health problem and, if there is one, follow the most suitable routine to treat it. Always stretch and warm up before starting any physical activity. Always stay hydrated, drinking at least eight glasses of water or herbal or fruit teas a day. Advise you with certified professionals, expert trainers, physical therapists, to avoid any injury or problem derived from exercise.