{"id":3527,"date":"2018-06-05T10:24:09","date_gmt":"2018-06-05T10:24:09","guid":{"rendered":"https:\/\/www.lalpathlabs.com\/blog\/?p=3527"},"modified":"2023-10-12T17:44:05","modified_gmt":"2023-10-12T12:14:05","slug":"what-is-the-best-workout-for-people-over-40","status":"publish","type":"post","link":"https:\/\/www.lalpathlabs.com\/blog\/what-is-the-best-workout-for-people-over-40\/","title":{"rendered":"Easy Exercise for Sedentary & Moderately Active Men\/Woman (Above 40)"},"content":{"rendered":"

 <\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

TYPE<\/strong><\/p>\n<\/td>\n

\n

EXERCISE<\/strong><\/p>\n<\/td>\n

<\/td>\n\n

DESCRIPTION<\/strong><\/p>\n<\/td>\n

\n

DURATION\/REPS<\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n

Indoor \/ Outdoor<\/td>\nWarm Up<\/td>\n\"\"<\/td>\nA thorough warm-up helps increase the blood flow to the working muscle which results in decreased muscle stiffness, reduced risk of injury and often improved performance.<\/td>\n5 mins<\/td>\n<\/tr>\n
Indoor \/ Outdoor<\/td>\nYoga<\/td>\n\"\"<\/td>\nYoga increases a mood-regulating neurotransmitter, which is necessary to fight depression. It also decreases stress and anxiety levels<\/a><\/span><\/strong>.<\/td>\n10 -30 mins<\/td>\n<\/tr>\n
Indoor \/ Outdoor<\/td>\nDumbells (1-3kg)<\/td>\n\"\"<\/td>\nChronic joint pain can attack adults of all ages, so it\u2019s never too soon to start preventing it and one of the best ways to do it is strength training.
\nDoing deadlifts or overhead presses with 1-3 kg in each hand 2-3 times a week can do miracles for your body.
\nCan replace dumbebels with Water Bottle<\/td>\n		2 sets of 10 Reps<\/td>\n<\/tr>\n
Indoor \/ Outdoor<\/td>\nGLUTE BRIDGE<\/td>\n\"\"<\/td>\nSitting all day in an office can deactivate our glutes which slows down the rate at which our body burns calories \u2014 the metabolism.
\nLeave your arms along your sides, squeeze your butt muscles to lift your hips up, and squeeze them once more at the top, then slowly lower your hips back down.<\/td>\n		2 sets of 12 Reps<\/td>\n<\/tr>\n
Indoor \/ Outdoor<\/td>\nY-TO-T RAISES<\/td>\n\"\"<\/td>\nSarcopenia is a degenerative loss of skeletal muscle associated with aging. (2-3) times a week
\nTo prevent bad posture and back and shoulder aches, it is very important to strengthen the muscles of your back and shoulders.<\/td>\n		10 Reps<\/td>\n<\/tr>\n
Indoor \/ Outdoor<\/td>\nELLIPTICAL MACHINE or Stairs<\/td>\n\"\"<\/td>\nif you really want your heart health<\/a><\/span><\/strong> to benefit, you need to exercise at 80% of your maximum heart rate for at least 30 minutes, 3 to 4 times a week.<\/td>\n10 -30 min<\/td>\n<\/tr>\n
Indoor \/ Outdoor<\/td>\nBicycling (Stationary or on a path)<\/td>\n\"\"<\/td>\nStationary bikes\u00a0offer most of the same health\u00a0benefits\u00a0as outdoor. Cycling\u00a0is a lower-impact exercise that brings you through a smooth\u00a0path\u00a0without impact.<\/td>\n10 -30 min<\/td>\n<\/tr>\n
Indoor \/ Outdoor<\/td>\nWalking\/Jogging<\/td>\n\"\"<\/td>\nJogging\u00a0is the next natural step from\u00a0walking.\u00a0Jogging\u00a0is a form of trotting or running at a slow or leisurely pace with the main intention to increase fitness, endurance, and caloric expenditure. … Because\u00a0jogging\u00a0is a weight-bearing activity, it will enhance bone density, which can reduce the risk of osteoporosis.<\/td>\n10 -30 min<\/td>\n<\/tr>\n
Outdoor<\/td>\nGardening<\/td>\n\"\"<\/td>\nGardening is a great form of exercise. Besides obvious weight lose benefits gardening has been proven to reduce stress,\u00a0lowerblood pressure,\u00a0lower\u00a0cholesterol, and decrease depression.<\/td>\n10 -30 min<\/td>\n<\/tr>\n
Indoor \/ OutDoor<\/td>\nJumping Jack<\/td>\n\"\"<\/td>\nJumping jacks, sometimes called star\u00a0jumps, require full-body movement. The movement is great for getting the heart rate up. The abduction and adduction of the legs and arms add the benefits\u00a0of all-over body toning.<\/td>\n8 to 12 Reps<\/td>\n<\/tr>\n
Indoor<\/td>\nButt kicks<\/td>\n\"\"<\/td>\nButt Kicks\u00a0is a simple cardiovascular move that strengthens the hamstrings, stretches the quads and provides a good warm-up to any cardio activity.<\/td>\n2 -3 min<\/td>\n<\/tr>\n
Indoor<\/td>\nHigh Kicks<\/td>\n\"\"<\/td>\nThe high kicks is a great warm up\u00a0exercise\u00a0for your legs and glutes. This\u00a0exercise\u00a0increases\u00a0lower\u00a0body and core\u00a0strength\u00a0and improves the\u00a0flexibility\u00a0of the hamstrings. Keep the movement fast to get the\u00a0heartpumping and burn even more\u00a0calories<\/td>\n2 sets of 10 reps<\/td>\n<\/tr>\n
Indoor<\/td>\nSlide Lunge Strefch<\/td>\n\"\"<\/td>\nThe side lunge adds a lateral movement that is often neglected in more traditional\u00a0lower\u00a0body exercises, such as squats and forward or backward lunges. This lateral movement targets the inner and outer thighs and helps to strengthen and tone those areas of your legs.<\/td>\n2 sets of 10 reps<\/td>\n<\/tr>\n
Indoor<\/td>\nToe Touch Squats Jump<\/td>\n\"\"<\/td>\nJump squats are a high-intensity plyometric exercise that are excellent for building explosive power, conditioning the muscles and joints of the lower body and increasing the height of your vertical jump.<\/td>\n1 sets of 8- 15 reps<\/td>\n<\/tr>\n
Indoor<\/td>\nMountain Climb<\/td>\n\"\"<\/td>\nMountain climber exercise\u00a0has the benefit of being a short yet challenging exercise which you can perform to tone your legs and abdomens.<\/td>\n1 -2 sets of 8- 10 reps<\/td>\n<\/tr>\n
Indoor<\/td>\nPlanks<\/td>\n\"\"<\/td>\nPlanks\u00a0give a better balance of muscles on the front, back and sides of the body during the activity as opposed to sit-ups which target only a few muscle groups. But\u00a0planks\u00a0have now become the gold-standard for a balanced core workout<\/td>\n2 min<\/td>\n<\/tr>\n
Indoor<\/td>\nSquats<\/td>\n\"\"<\/td>\nSquats are also a versatile\u00a0exercise. They can be done in almost any location, with or without the use of weights or equipment. Squat exercises thoroughly engage the quadriceps, hamstrings and calfmuscles, which helps to tone and strengthen the legs. Slowing the motion down makes the workout that much more intense.<\/td>\n2 -3 sets of 20 reps<\/td>\n<\/tr>\n
Indoor<\/td>\nBurpees<\/td>\n\"\"<\/td>\nThe burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”: Begin in a standing position. … Immediately return your feet into squat position.<\/td>\n10 burpees per min<\/td>\n<\/tr>\n
Indoor \/ Outdoor<\/td>\nCool Down<\/td>\n\"\"<\/td>\nHelps your heart rate and breathing to return towards resting levels gradually; helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly helps to remove waste products from your muscles<\/td>\n5 mins<\/td>\n<\/tr>\n
PLANNING your Exercise Regime :<\/strong><\/span><\/p>\n

You can choose any One or Two from the exercise list. Adults over the age of 20 years should undertake a minimum of 30-45 minutes of physical activity of moderate intensity (such as brisk walking 5-6 km\/hr) 5-6 days of the week. Include 5 minutes \u2018warm-up\u2019program before starting the exercise and also 5 minutes ‘cool- down\u2019 program at the finish of exercise. Forty five minutes per day of moderate intensity physical activity provides many health benefits.<\/td>\n<\/tr>\n

Disclaimer: Please consult your Doctor before beginning this or any exercise program to avoid the risk of body harm\/injury. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

  TYPE EXERCISE DESCRIPTION DURATION\/REPS Indoor \/ Outdoor Warm Up A thorough warm-up helps increase the blood flow to the working muscle which results in decreased muscle stiffness, reduced risk of injury and often improved performance. 5 mins Indoor \/ Outdoor Yoga Yoga increases a mood-regulating neurotransmitter, which is necessary to fight depression. It also […]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1086],"acf":[],"_links":{"self":[{"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/posts\/3527"}],"collection":[{"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/comments?post=3527"}],"version-history":[{"count":1,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/posts\/3527\/revisions"}],"predecessor-version":[{"id":10163,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/posts\/3527\/revisions\/10163"}],"wp:attachment":[{"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/media?parent=3527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/categories?post=3527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/tags?post=3527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}