40 + How to exercise?

Do you ever feel like you're in your 40s, and your body's like a "change of mode," eating the same, but your belly is early, your knees are noisy, you wake up early and your back aches are unknown?

This is no coincidence. And it's not because we're "lazier."

The truth that the body is telling us

At age 40, the body begins to lose natural muscle mass (called Sarcopenia). Reduced muscles slow down the metabolic system, so weight rises easily even when eaten, and joints are also more vulnerable to injury.

So exercise at this age is not only "exhausting," it requires healing and muscle building along with cardiovascular care to slow muscle loss, reduce heart disease and diabetes risk, and keep us moving for a long time.

3 Pillars of Exercise Aged 40 +

1️⃣ cardio for the heart and lungs.

Target: 150-300 minutes / week at medium weight

Examples: Fast walk, jog, swim, cycle, aerobic dance

Frequency: 4-5 days / week, 30-60 minutes per day

Tip: If the knee or back is not good, choose a Low Impact type that does not jump, such as walking in water, swimming, or Elliptical.

2️⃣ for muscle and bone training.

Target: At least 2 days / week to cover all body parts

Examples: light dumbbell, elastic, push-up, squash, lunge, node bar, or fitness offal.

Frequency: 2-3 days / week, 30-60 minutes per day, 2-4 sets, 8-15 sets per set

Tip: Start with lightweight, focus on the correct posture, and then add weight or number of times.

3️⃣ Stretch + Balance To Prevent Injuries

Target: 2-3 days / week or do after every workout.

Example: Yoga, Pilates, Tai Chi, One Leg Stand, Lariat Dance

Benefits: Reduce back and knee pain, increase muscle and joint flexibility, help fall harder as you age

👉 a sample of weekly tables (adjust according to convenience)

☑️ Monday: Cardio, 30-45 minutes.

☑️ Tuesday: VET Training + Stretch

☑️ Wednesday: Cardio, 30-45 minutes.

☑️ Thursday: VET Training + Stretch

☑️ Friday: Cardio, 30-60 minutes.

Saturday ☑️: Yoga / Pilates / Tai Chi

☑️: Rest or walk gently

❗ precautions. ✋

👉 Don't Overdo: If you never exercise regularly, avoid heavy HIIT, Boot Camp or overly intense Tabata.

Warm Up-Cool Down 👉: At Least 5-10 Minutes, Before and After Every Time

👉 Listen to Your Body: If Your Joint Pain, Back Pain, or Abnormal Tiredness, Stop and Consult a Doctor

👉 Eat Enough: 1.2-2 g / kg Body Weight Protein Accent Complex Carbs, Good Fat, and Fruits to Make Muscle Recover Well

✅ last...

40 is not the beginning of the regression, but when we can choose what kind of body care to take, so that in the next 10, 20, 30 years, we can walk up the stairs, lift things, and play comfortably with our loved ones. 💪

Don't start perfect. Just start today. It's fast enough.

📌 Save this post and share it with 40 +-year-olds who want to take care of themselves together.

# Exercise aged 40 # Healthy aged 40 # Fit body aged 40 # Health aged 40 # Lemon 8 Howtoo