How should a woman in her 40s and 50s exercise every day

Exercise does look at the physique, look at the age, if you are an aunt in your 40s, then you should do some simple fitness exercises, such as walking, jogging, or aerobics are very good, depending on your interests and personal free time to adjust yourself, generally want to **, keep 1 hour a day to jog is very good, and then it is diet, to ensure that the equipment to eat less and more meals is the best, it should be noted that dinner should be selected lighter, Good for sleeping at night and good for **.

Everyone understands the benefits of exercising for health, but there are many people who do not have a long nature, three days of fishing and two days of drying nets, today learn to play ball, learn Tai Chi every day, and the day after tomorrow do not know what to learn. There is no workout that can be adhered to. Some middle-aged and elderly friends also mistakenly believe that they should exercise more when they are young, and it may not be useful to start exercising when they are older.

Now a study by British scientists shows that even if you start exercising at the age of 50, some health indicators of people who exercise consistently will be better than those who do not exercise enough.

British researchers followed more than 4,000 middle-aged and older people for 10 years, with the average respondent starting at about 49 years old. According to the survey, about the average person has reached the recommended standard of physical activity of moderate or more vigorous intensity for more than one hour per week. This is a direct manifestation of the intensity of this workout, which can be achieved by the rapid heartbeat and possible sweating during exercise, such as running and playing ball.

The researchers analysed health indicators in the surveyed population, and found that those who exercised less had lower levels of indicators of inflammation, such as C-reactive protein. Inflammation is often thought to be associated with the risk of cardiovascular disease, which is a common disease in older adults, so these results also suggest that people who exercise consistently are generally better health.

Experts say that previous studies on exercise to protect the heart were mostly short-term, but this study lasted for 10 years, confirming the long-term effect of exercise, and this effect can also be reflected in people in their 50s. Don't complain about being older. Let's do it now!

Do you know a workout at home for a 50-year-old woman? Fifty-year-old annual examination body fat, ** state is no longer young, the sudden rate of major diseases is relatively high, at this time through exercise can reduce the onset of diseases, the following is my carefully prepared exercise suitable for 50-year-old women at home, I hope it will help you.

1. Swimming, running, cycling. These cardio workouts can raise your heart rate, and if you're afraid that running will hit your joints too hard, it's recommended to use swimming and cycling instead of running. If you're a keen runner, choose a pair of sneakers to reduce the impact of the ground on your knees.

But don't do very strenuous exercise.

2. Walking and yoga. These two workouts will increase the flexibility of the body and avoid accidental falls. Exercises such as walking and yoga improve a person's balance and strengthen their legs.

3. Carry out weight-bearing exercises. As we age, the loss of bone calcium accelerates, which has a great impact on bone health, and weight-bearing exercises at this stage can also keep people healthy and prevent osteoporosis.

Effective exercise is not only measured by how many kilometers you run, but also by your physical condition. Generally speaking, if a person in his 40s is running, if his heart beats 130 times per minute, then even if it is an effective exercise, the body sweats slightly. And the time of continuous exercise should not be less than 30 minutes a day, and of course it is best not to exceed 60 minutes.

If you calculate according to such a requirement, then after the age of 40, you need to run about 110 per minute, and if you calculate it according to 60 minutes, it is almost 6600 steps, that is, about six kilometers. This kind of distance may bring more health benefits, and the effect may be a little better than running four kilometers.

There is also the fact that running must be persisted for a long time, and you can't run today and rest tomorrow. Otherwise, it won't help the body much, and the effect of one or two exercises will not be so obvious. If you want to have normal blood pressure and stable metabolism and blood circulation, it is still very necessary to keep running every day, and the durability and continuity of running are the most important things.

If you are in poor shape on a given day, you may be able to run less, or you can take a break, but not for too long. Once you stop running, you'll probably have to start all over again, and you'll have to work all over again to get your body used to the pattern.

1. Drink water often: Women should drink more water if they want to keep their hydration healthy. Especially in the morning, drinking a glass of water after waking up will not only help you wake up, but also moisturize your intestines and help you excrete throughout the day.

And drinking water regularly helps the metabolism and helps eliminate toxins accumulated in the body. Don't forget to drink a glass of water before bathing to replenish the water lost during the bath.

2. Exercise more: exercise is the best way for women to maintain a good figure, which is to pay more attention to exercise for women after the age of 40 in order to maintain a good figure, and you can choose to walk, swim, jog, yoga and other aerobic exercises, which can not only maintain a good figure for women, but also help promote physical health. If you can maintain the habit of walking after meals, you can feel the beautiful environment while walking, and it also helps to burn fat, and swimming is a full-body exercise, which can not only allow you to exercise a good figure, but also promote metabolism and enhance personal physical resistance, it can be said that it is very important to do some exercise every day for women around 40 years old.

3. Dancing: Dancing is one of the things that girls like to do in the new era, of course, dancing women look quite elegant, in fact, for modern women, they can choose a dance according to their own preferences every day, such as square dance, Latin dance, ballroom dance, these dances can help the body fat burn quickly, in fact, it is also a great help, and dancing can also make women self-cultivation, peace of mind, and will also be of great help to promote physical health.

Exercise methods suitable for forty-year-old women, exercise at the same time to protect yourself, exercise can help us accelerate the elimination of toxins in the body, we must arrange exercise time reasonably, exercise is conducive to enhancing our physical fitness, now share the exercise methods suitable for forty-year-old women.

1. Standing exercise

Stand with your hands on the back of the chair, one leg independent, bend forward, exhale and straighten the other leg back, gradually raise it to the position possible, then return to the same position, and alternate the other leg. And so on and so forth.

2. Lying quietly Tonghe-style exercise

Lie on your back with your buttocks on the edge of the bed, legs stretched out and dangling in the air, and your hands on the edge of the bed; When the legs are raised above the body, move the hands to support the legs so that the legs can lean towards the abdomen, and finally slowly lower the legs and return to the original position.

Walking

Brisk walking, as the name suggests, is a method that strengthens the body and promotes good health. Some people call walking the best medicine for human beings, which shows that this kind of exercise has a great deal. Merit.

Moderate walking has a good effect on dull skin tone, and can promote the harmonious balance of the body's biological clock, making the skin rosy.

Climb stairs

A certain intensity of stair climbing will make you sweat quickly. In this way, the dirt in the pores is excreted with sweat. This exercise is effective in preventing breakouts and acne, making the skin smoother and more moisturized.

Badminton, tennis

In addition to walking on the street and turning your head to look at beautiful women or handsome guys, the amount of neck exercise is the least, so it is easy for the neck to wrinkle if you stay in the same position for a long time due to lack of exercise. Playing tennis and badminton hairball, the neck involuntarily rotates with the ball back and forth, left and right, and the neck can be well exercised during the exercise, just like doing a massage, which can effectively eliminate neck wrinkles.

Swimming

Swimming is one of the best forms of exercise. In the swimming pool, because the water in the pool encloses the whole body, the water temperature and body temperature are comparatively lower8 10. When the human body is exposed to cold water, the capillaries of ** suddenly contract, and then relax, ** blood flow increases, which can reach four to six times the usual blood flow.

The blood vessels are like doing gymnastics, which has a good effect on improving blood circulation.

After the age of 50, both daily and occasional exercise can bring physical benefits, but they have different effects on the body. The answer to this question depends on the specific situation and individual differences.

Both daily and occasional exercise have their advantages and disadvantages. Daily exercise can help maintain good health, enhance the body's endurance and strength, and lower physiological indicators such as blood pressure, blood sugar, and cholesterol. Occasional exercise can help relieve stress, reduce symptoms of anxiety and depression, and also increase the body's metabolic rate.

In practice, the effectiveness of fitness depends on factors such as the frequency, intensity, and duration of exercise. If two people take the same approach when exercising, then the person who exercises every day may be in better physical condition because their body is fully exercised and adjusted during the daily workout, and the physical state is more stable and healthy. However, for some people, exercising every day may put too much strain on the body, resulting in a burden and fatigue on the body, and it may be more appropriate to exercise occasionally.

Exercise after the age of 50 should be tailored to the individual's condition and physical condition. Before exercising, you need to have a full physical examination and evaluation, and develop an exercise plan and program that suits you to achieve the best exercise results. The best form of exercise should be based on individual circumstances, with a reasonable balance of factors such as frequency, intensity, and time of exercise, so that the body remains healthy and stable.