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Squats, lunges, burpees, jumping jacks, weights. Every day that we go to the gym or do exercises at home we can choose from a wide range of physical movements to take care of ourselves, lose weight, and tone our body. But as the years go by, our body is not the same and it is better to choose some more than others to prevent injuries.
There is indeed no physical exercise that can prevent us from getting older because it is an inevitable process, but there is scientific evidence that certain activities help to delay the aging process by producing growth in the length of telometers, chromosomes responsible for our aging, and developing chronic diseases.
In that sense, 45 years are a determining age for both men and women. Finding economic, family, and work stability usually makes us more sedentary and therefore begins a stage in which we tend to gain weight, that is why you must practice some sport weekly so that the aging process of your joints and pain generally decrease.
For 3 or 4 days a week, you should go running, walking, swimming or spinning so that your cardiovascular health goes to better. These types of exercises help your heart pump blood correctly and the muscles that work with the organ strengthen.
Running is a good option
From the age of 40 we must keep our cholesterol at bay, so it is essential to perform this type of exercise continuously, making an effort but without posing a risk. You can start small and increase the frequency and then accelerate the pace. Do it for 30 minutes in each session and if your limit is at 10, you must reach at least 8.
According to the National Osteoporosis Foundation, approximately one in two women over 50 will end up fracturing a bone due to osteoporosis, a disease of the musculoskeletal system that causes a decrease in bone mass and in which the cavities within it grow larger and more brittle, resulting in less resistance to shocks and easier breakage.
Rope jumping, interval running, racquet sports like tennis, and even dancing are perfect for these kinds of problems. With all these activities you strengthen the bones and help to suffer fewer fractures and pain.
Once a week you should do this ancient practice as a technique to relax. Although any physical exercise is great to reduce anxiety and depression, numerous studies and research ensure that yoga has many benefits to create energy, as we already told you in Vozpópuli, and lift the mood. Yoga increases muscle strength and consumes calories.
And not only that, it comes in handy to regulate tension and keep the body healthy by renewing cells thanks to breathing and meditation techniques. If you are not an expert, it is best to have a teacher to guide and help you, do not go to hurt yourself with any posture.
From the age of 45, many people begin to develop arthritis, a disease in which the joints become inflamed and suffered by more than 200,000 Spaniards. It all starts with a feeling of stiffness in the hands, legs, shoulders, elbow, neck, jaw and that can be accompanied by loss of appetite, fever, and a lot of fatigue, among other symptoms.
To prevent its development, strength training is key because it prevents and delays the aches and pains that develop with this harsh condition. Grab some weights with a few kilos at first and increase them as you see that you feel better.