Exercise is a benefit to the body at any age. The World Health Organization (WHO) defines physical activity as any bodily movement produced by skeletal muscles, with the consequent consumption of energy.
Physical activity is essential for a healthy lifestyle and lowering the risk of developing long-term chronic conditions. In fact, regular exercise prevents the onset of coronary heart disease, stroke, diabetes, among others.
Physical activity refers to all movementeven during leisure time, to travel to and from certain places, or as part of a person’s work, because even moving away from a sedentary lifestyle benefits all the organs of the body and its functioning.
Likewise, exercise is good for the mind, since those who practice it daily can have a better mood and reduce stress levels. Even, “For some people with depression, physical activity can be as effective as following treatment or taking medication”explain Sanitas.
Both moderate and intense exercise help the aforementioned and among the most common are walking, cycling, pedaling, playing sports, participating in recreational activities and games, among others.
The problem is that, with age, it becomes more difficult to practice certain types of exercises with ease because the bones and muscles can become a little more delicate and susceptible to injury. This makes it more difficult to maintain the body at a stable weight and strengthen the muscles.
Therefore, the specialized portal Men’s Health has listed a number of exercises that can be effective, depending on each person, in the body of men over 40 years of age:
Reverse lunges with box jumps
1. The knees should be slightly bent and slightly apart from each other.
2. The arms should go to the front holding one hand with the other.
3. Bring one foot well back to perform the reverse lunge.
4. Return to the starting position and repeat with the other foot.
5. Returning this time, push off into a box jump and deep squat.
6. Do three sets of 10 repetitions.
Battle ropes or battle ropes
1. You need two long strings tied at the end that can be waved.
2. Separate the legs at shoulder level.
3. Bend your knees a little and grab the loose end of the ropes. A rope in each hand.
4. Make waves with the ropes by raising and lowering your arms.
5. Your back should remain firm and your buttocks tight.
6. Perform as many as you can in a time of 30 seconds.
7. Increase the intensity little by little increasing the time up to a minute.
Push-ups varying supports
1. For this exercise it is necessary to have some supports with which it is possible to do push-ups.
2. Get into the position to do a push-up, but with your hands grasping the supports and the balls of your feet on the floor and your back straight.
3. Perform a push-up in the regular position, bending your arms so that the body lowers until it almost touches the ground, always keeping in a straight line.
4. When going up, vary the position of the supports by placing a hand further forward and lowering again.
5. Return to the starting position and repeat with the other hand.
It should be noted that, before practicing any of the above exercises, you should consult an expert to avoid aggravating pre-existing injuries or causing new ones.