Let's admit it! As we get older, it becomes more and more difficult to make exercise a priority in our daily to-do list. Yet exercise remains a priority throughout our lives, especially when we get older.
While muscles are essential for keeping bones strong and balanced, adults over 40 lose about 3-5% of their muscle mass every decade. Which explains why you are lacking in strength as you get older. Exercise is a good way to remedy this. In addition, it improves the health of the heart, reduces the risk of chronic diseases, and helps cognitive function.
5 effective daily exercises for women over 40:
1. Jumping jacks:
Stand straight with your feet hip-width wide and your arms at your sides. Raise your feet while raising your arms. Repeat this as quickly as possible. If it's too difficult, modify by walking side by side while raising your arms.
2. Sumo Squats:
Place your feet further than the width of the hip and point your toes at a 45-degree angle. While keeping your weight on your heels, your back flat and your right chest, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and return to the starting position. Then repeat.
Do both of these exercises in 3 turns, 20 seconds of work, and 10 seconds of rest.
3. The standard board:
The board not only helps with basic conditioning, but it also works your glutes and hamstrings, supports correct posture, and improves balance.
To run, hold your elbows directly under your shoulders and place your wrists in line with your elbows. Then push your body in the upper back and hold a board for at least 20 to 30 seconds. Rest for about a minute and repeat 3 to 5 more times.
4. Cycling:
This exercise targets your oblique and inferior abdominals. Lie on your back with your legs extended and your hands crossed over your chest. Pull your right knee toward your chest while twisting your left shoulder to the right knee. Return to the starting position and repeat with the other knee and shoulder. Do 12 repetitions for 3 sets.
5. Recumbent hip bridges:
This exercise works your biggest muscle group, your glutes while also opening the hips. To do this, lay flat on your back with your knees bent and your feet flat on the floor. Flatten the lower back against the ground, squeeze your glutes and push your hips up into the air. Take a break, then start again slowly. Do this exercise 12 times for 3 sets.