Entering the age of 40 years, the body goes through various changes. From decreased metabolism to bones that are no longer as strong as they used to be. For that, entering the age of 40 there are several habits that you need to adjust. Including exercise habits. Although exercise is indeed healthy for the body, there are several types of exercise that can actually be bad for health. The reason is, your tendons, muscles, and joints change with age.
Types of exercise that should be avoided at the age of 40 and over
There are several types of exercise that should be avoided when you are 40 years old, namely:
1. Strenuous cardio exercise
Cardio is indeed a healthy and easy exercise to do. However, if you are over 40 years old, vigorous cardio exercise can actually increase belly fat and accelerate aging. There is a study that states that heavy cardio exercise and done for a long time can increase the hormone cortisol (stress hormone) which makes belly fat increase.
In addition, other research also states that too heavy cardio exercise can increase the production of free radicals. Free radicals are molecules that can damage healthy cells in the body and cause chronic inflammation. As a result, this condition can result in an accelerating aging of the body and cause various serious health problems.
However, that doesn’t mean you shouldn’t do cardio exercise. Just limit the time and don’t do it too hard. Doing one minute of cardio is the most effective way to keep your body in shape while burning stubborn belly fat without the adverse side effects.
2. Sit ups and crunches
why sit ups are not effective at burning belly fat
Doing excessive sit ups and crunches, especially with the wrong technique at the age of 40 years and over can injure your lower back. Not only that, this condition can also create excessive pressure on the spine.
As a result, you are at high risk for spinal cord injury. Therefore, you should avoid this type of exercise so that you avoid the danger of a fatal injury.
it would be much better for you to do planks to help strengthen the muscles in your core.
This one exercise is not only easy but can also keep the spine perfectly straight. Do this with your forearms resting on the floor and hold the position for 30 seconds.
3. Leg press
Leg press is one sport that needs to be avoided when you enter the age of 40 years and over. Aging makes your knees, feet and lower back more prone to injury. Moreover, as you get older, the knees and feet tend to decrease in strength. Usually this condition will be felt when you go up or down stairs.
Your knees will feel sore, weak, and vibrate when you go up and down stairs. For that, you should not put excessive pressure and load on your feet by doing leg press sports.
You better do sports that can improve body balance. The reason is, the balance of the body decreases with age and can increase the risk of sprains while walking.
To practice this, you can practice standing on one leg for a few minutes a day. Try to hold it for 20 seconds before replacing it with another leg.
Therefore, if you want to do a fitness program, you should follow a fit after 50 to avoid injury and that is definitely suitable for all ages.