Should exercise routine change after the age of 40 years and why?
Certainly yes. Below the age of 40 years the body is more resilient, muscle recovery is faster and hormone levels support intense activity. After 40 years, muscle mass declines, joints may stiffen, metabolism slows and the risk of injury rises. So the exercise routine must adapt to injury prevention, flexibility, and endurance.
What types of exercises are most beneficial for people under 40 years?
They benefit from a mix of exercises. Strength training 3-4 times a week for muscle growth and metabolism, high-intensity interval training for fat burn and endurance. Sports like football, swimming for agility and coordination will make wonders. Stretching exercises to support joint function is necessary. Below 40 years is the age to build a strong fitness base.
What is the primary fitness goal under 40 years?
The primary goal should be to build strength, muscle mass, cardiovascular capacity, and good habits. The aim should be to reach peak physical performance and create a long lasting exercise.
Why is strength training essential under 40 and after 40 years?
Under 40, strength training maximizes muscle mass and metabolism. After 40 years it preserves muscle mass wasting, improves insulin sensitivity, strengthens bones, and reduces the risk of falls or injuries. It is the best anti-aging exercise.
What types of exercises are ideal after 40 years?
The exercises include moderate strength training about 3 times a week. Low impact cardio exercises like brisk walking, cycling and swimming are indeed beneficial. Flexibility exercises reduce stiffness and improve joint health. These exercises include yoga and static training exercises. Balance training exercises prevent falls and maintain coordination.
What precautions should be taken after 40 years while exercising?
It is essential to have a warm up and cool down protocol. Avoid overtraining and allow recovery days intermittently. One needs to focus on joint-friendly movement. After exercises, pain and fatigue are signs of easing up. One should not overdo exercises.
Is walking enough for people after 40 years?
Walking is the best foundation. It is safe, easy and good for the heart and joints. However, it does not maintain muscle or bone strength on its own. One should combine it with resistance training and flexibility exercises for full body benefits.
What role does flexibility and mobility training have after you are 40 years old and above?
This is very important. Regular stretching and yoga keep joints loose, improve posture, prevent stiffness, and reduce the risk of injury. It also helps manage chronic pain like backache or knee strains.
What is a balanced weekly routine for someone after 40 years?
Strength training is essential. It can be done by body weight, resistance bands, and weights. This should be done for 3 days a week. For at least 4 days a week walking, swimming or cycling should be done. Almost daily stretching, and yoga should be done.
Author: Dr Jay Deshmukh
Dr Jay Deshmukh is Chief Physician and Director, Sunflower Hospital, Nagpur Honorary Physician to Honorable Governor of Maharashtra and PondicherryCentral. Dr Jay Deshmukh is an M.B.B.S., M.C.P.S., F.C.P.S., M.N.A.M.S., MD From Internal Medicine – Bombay and New Delhi.
