The best ways to exercise after 40 are revealed. It turns out that these are the types! Many people exercise incorrectly!

What kind of sports should you choose after you turn 40? Is it the same as people in their 20s and 30s? Is it running, playing ball, swimming or mountain climbing?

After the age of 40, due to the decline in body functions, exercise will also be different from that of people in their 20s and 30s. So what is the most suitable exercise method for people over the age of 40?

🔺The best exercise method after 40 is revealed

On August 7, a study was published in the journal JAMA Internal Medicine that provides guidance on exercise for people over 40. The study included 500,000 adults with an average age of 46 and found the most appropriate exercise for people in this age group. [1]

Studies have found that if people over 40 years old perform 150 minutes of moderate to high-intensity aerobic exercise per week, they can significantly reduce all-cause mortality and have a positive impact on cardiovascular and cancer mortality.

In addition to aerobic exercise, muscle strength training is also an important part that cannot be ignored by people over 40. Performing muscle strength training twice a week can significantly reduce all-cause mortality and have a positive impact on cardiovascular and cancer mortality.

1. Best aerobic exercise after 40

1. Brisk walking, jogging and cycling : These exercises are simple and easy to do, and can be adjusted to the intensity that suits your personal level. You can choose to do them outdoors to enjoy the natural scenery while improving your cardiopulmonary function.

2. Swimming and skipping rope : These low-impact aerobic exercises put less strain on joints while exercising muscles throughout the body and improving cardiovascular endurance.

3. Dance : Such as square dance, which is suitable for people who like dancing. You can choose aerobic dance courses to improve your cardiopulmonary function and coordination ability while enjoying the music.

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2. Best muscle training after 40

1. Bodyweight training : Use your own body weight to perform exercises such as squats, push-ups and sit-ups. You can do this at home or in the gym to build core strength and muscle strength.

2. Elastic band training : Use elastic bands for muscle strength training. You can choose to adjust exercises of different intensities and parts to suit the specific needs of people over 40.

3. Fitness equipment training : You can use equipment to perform muscle strength training in a gym or fitness studio, with professional trainers to ensure correct posture and safety. [1]

🔺After 40, there is a best exercise combination to extend life and prevent cancer

The study also found that moderate- and vigorous-intensity aerobic exercise and strength training had an "optimal" combination for reducing the risk of all-cause mortality, cardiovascular disease, and cancer mortality, which could significantly reduce the risk of death:

1. Prolong life and reduce the risk of death . Perform 0 to 75 minutes of moderate-intensity aerobic exercise + >150 minutes of high-intensity aerobic exercise + strength training ≥2 times per week. This "exercise combination" is associated with a 50% reduction in the risk of all-cause mortality.

2. Reduces the risk of cardiovascular disease

Performing 150-225 minutes of moderate-intensity aerobic exercise + 0-75 minutes of high-intensity aerobic exercise + strength training ≥2 times per week is associated with a 70% reduced risk of death from cardiovascular disease.

3. Reduce the risk of death from cancer <br /> Performing >300 minutes of moderate-intensity aerobic exercise + 0-75 minutes of high-intensity aerobic exercise + strength training ≥2 times per week is associated with a 56% reduction in the risk of death from cancer. [1]

🔺Start moving after 40, and all organs will get better

Many people worry about whether it is too late to exercise after they are over 40. In fact, even if you exercise after 40, you can slow down aging and even "reverse aging".

1. Blood vessels are younger

A study published in the Journal of the American College of Cardiology in 2020 showed that running for just six months can make blood vessels four years younger. The study asked ordinary people who had no previous running experience to train for six months, and then they participated in their first marathon. The results showed that after six months of systematic training, their blood pressure and arteriosclerosis were significantly reduced, which was equivalent to a reduction of four years in vascular age. People who were relatively older benefited more from running training. [2]

2. Skin becomes smoother

Exercise and fitness are the best skin care products that help improve skin quality. Regular participation in physical activities can promote microcirculation and increase the skin's ability to absorb oxygen. In addition, regular participation in physical activities can stimulate the secretion of sebaceous glands and sweat glands in the skin, which is beneficial for the discharge of waste products in the skin and makes the skin smoother. In particular, the large amount of sweat produced after exercise can play a role in cleansing the skin. [3]

3. Slows down muscle loss

Muscle mass decreases with age, but exercise can slow this process. Resistance exercises such as seated leg raises, static wall squats, dumbbell lifting, and stretching with elastic bands can effectively improve muscle strength and physical function. [4]

4. Better cardiopulmonary function

Some young guys are out of breath after climbing stairs, while some elderly people are energetic all day long. The difference lies in cardiopulmonary endurance, which is a person's ability to sustain physical activity, which is closely related to your quality of life.

Aerobic exercise is recommended as a way to improve cardiopulmonary endurance, such as brisk walking, jogging, cycling, aerobics, swimming, etc. It is recommended to exercise at least three times a week for about 30 minutes each time to achieve the desired effect. [5]

5. The brain ages more slowly

A study by Boston University School of Medicine found that even low-intensity exercise can significantly increase brain capacity and slow brain aging. Compared with those who walk less than 5,000 steps a day, those who walk 5,000 to 7,499 steps, 7,500 to 9,999 steps, and 10,000 steps or more a day can delay brain aging by 0.45 years, 1.45 years, and 1.75 years, respectively. [6]

References

[1] Prospective Associations of Different Combinations of Aerobic and Muscle-Strengthening Activity With All-Cause, Cardiovascular, and Cancer Mortality. JAMA Intern Med. August 7, 2023.
[2] Bhuva AN , D'Silva A , Torlasco C , et al. Training for a First-Time Marathon Reverses Age-Related Aortic Stiffening[J]. Journal of the American College of Cardiology, 2020, 75(1):60-71.
[3] 2018-06-02 Health Times: "Exercise and fitness are the best skin care products"
[4] 2016-10-14 Health Times: "Do more resistance exercise to prevent muscle loss"
[5] 2019-05-03 Health Times: “Cardiopulmonary endurance is your quality of life”
[6] 2019-05-14 Health Times: “The secret to delaying brain aging lies under your feet”

Planning and production

Source: Health Times

Reviewer: Tang Qin, Director and Researcher of the Science Popularization Department of the Chinese Medical Association

Editor: Yang Yaping