As you age, your muscle mass begins to decline, blood pressure, cholesterol and weight tend to increase and your risk for developing chronic diseases increases, according to the Harvard Medical School. Developing consistent workout habits after age 40 should include aerobic exercise, strength training and flexibility exercises to help you combat the effects of aging and help you stay healthier for longer.
Aerobic Exercise
The American College of Sports Medicine, or ACSM, recommends that healthy adults under age 65 participate in at least 30 minutes of moderate-intensity aerobic exercise on five days each week. Popular types of aerobic exercise include brisk walking, cycling, swimming and running. The ACSM reports that 30 minutes of aerobic exercise on most days of the week can help you stay healthy and reduce your risk for developing chronic disease and also points out that 60 minutes or more of aerobic exercise may be necessary for weight loss.
Strength and Flexibility Exercises
Regular strength training for your major muscle groups at least two times each week is also recommended by the ACSM. Strength training can help you maintain or increase your lean muscle mass, which can help you improve your metabolism. Strength training can also increase your balance and flexibility and help reduce signs and symptoms of arthritis. Doing stretching exercises for your major muscle groups can also promote healthy joints and help you more easily perform everyday tasks.
Benefits
Regular exercise and physical activity of all types is essential for good health at any age, according to the Centers for Disease Control and Prevention. Staying active helps reduce your risk for developing heart disease, some types of cancer and type 2 diabetes. It also strengthens your bones and muscles, improves your mental health and mood and can increase your chances of living longer. Staying physically fit and active is also an important way to help you control your weight.
Considerations
If you have been physically inactive for some time, check with your doctor before starting a new exercise program. As you start your exercise program, slowly and gradually work your way up to the recommended amounts of exercise. Doing too much exercise too soon can increase your risk for potential injuries. Choose activities you enjoy to increase your chances of sticking with your exercise routine and to help you develop long-term exercise habits.
References
- Harvard Medical School: Publications: Exercise and aging: Can you walk away from Father Time?
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- The Centers for Disease Control and Prevention: Growing Stronger - Strength Training for Older Adults: Why Strength Training?
- The Centers for Disease Control and Prevention: Physical Activity for Everyone: The Benefits of Physical Activity
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