Two exercises to do every week after 40 to stay strong
What exercises will help prevent muscle loss after 40 (photo: Freepik)
People should do two types of exercise regularly to stay strong and active in life, reports Harvard Health. After the age of 40, muscle loss occurs, so some exercises can help avoid this.
What happens to the body with age
Muscle loss can have a devastating effect on the body, making it weak.
Andrew Budson, a professor of neurology at Harvard Medical School, explained that many people experience two disturbing changes as they age. These are changes in strength and coordination.
"Changes in strength, speed and endurance with age are associated with a decrease in muscle mass. However, between the ages of 20 and 40, muscles decrease slightly, while after 40, there may be a 1-2% decrease in lean body mass per year and a 5% decrease in strength," the expert added.
He warned that muscle fibers can shrink in old age. If this happens, the fibers die.
Meanwhile, coordination can change due to changes in the brain and nervous system. You need to coordinate the work of several brain centers to perform any action.
What exercises will improve strength
One of the most important reasons for declining strength and coordination with aging is simply a decrease in physical activity levels.
Two types of exercises to try include aerobic exercises that get your heart rate up and exercises that help improve strength, balance, and flexibility. You should do these whether you are 18 or 88.
"Engage in aerobic exercise, such as brisk walking, jogging, cycling, swimming, or aerobics for at least 30 minutes a day, five days a week. Take at least two hours a week to do exercises that promote strength, balance, and flexibility, such as yoga, Pilates, and isometric weightlifting," the expert added.
He also shared the following tips on how to stay active as you age:
- See your doctor to treat conditions that may interfere with your ability to exercise, including orthopedic injuries, cataracts, and other eye problems, as well as Parkinson's disease and other movement disorders
- Follow a Mediterranean diet consisting of fish, olive oil, avocados, fruits, vegetables, nuts, beans, whole grains and poultry
- Don't forget about good sleep
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