5 exercises you should be doing in your 40s – Blog
If you’re in your 40s, you may notice that you’re not running as fast as you used to, carrying around as much as you used to, or recovering from your last workouts as quickly. Or, even if those don’t apply, that over time you’ll be at higher risk for everything from sore knees and back pain to heart problems and other miscellaneous mishaps – even if you’re in the one of the best forms of your life.
Either way, there are steps you can take now to help improve the level (if not essentially the amount) of your remaining years. We spoke to a 40-year-old coach from the health app Aaptiv — a free subscription is available to eligible Haven Time period policyholders through our Haven Life Plus bonus rider — for ideas. Here’s trainer Wes Pedersen on his way to improving long-term health and becoming more resistant to damage as you age.
Discovering one of the easiest ways to work out in your 40s “is something I really dwell on as we converse,” Pedersen says. “I have 42 years old.” As we get older, “we don’t move as much,” he says, which means the body becomes stiffer and more susceptible to accidents. “In the long term, it is necessary for the body to remain versatile to avoid damage,” he adds.
To spice up flexibility, Pedersen recommends starting the day with “a 6-10 minute mobility routine. I deliberately exploit the strange ‘mobility’,” he says. “I don’t think of it as a stretching routine because most people think of stretching as something more static. It is closer to the practice of yoga. There are a lot of things that add mobility, so rather than toe contact, I would rather do leg sweeps or swings. Rather than sit down and do the splits, I’d rather do side lunges in a sample. It features “everything from baby pose to downward canine to the best stretch and pigeon pose in the world,” all in motion. If you already have stretches that you enjoy doing, the important thing here is to turn them into movement.
“While you’re transferring rather than doing static stretches, you’re working a little more sustainably,” says Pedersen. “With more movement, there is more exercise and, therefore, more blood circulates and the muscle groups work more. If you transfer through a variety of weight-bearing movements, the tendons, cartilage and bones are all stimulated,” which helps them stay strong and resilient over time.
Build power without pressure
In your forties, you continue to do (and you will do) power coaching, but it is essential to make some adjustments to your strategy. “In my twenties, I could work hard several days a week and my physique would rebound pretty quickly,” says Pedersen. “Now it takes longer, so it’s essential to be aware of how many days a week you’re doing really strenuous exercise and the other days need to be slower – very consistent speed training days.”
Pedersen says someone in their 40s can still do power coaching up to 4 or 5 times a week, but most of those classes should be “shallower and more like an old-school bodybuilder format: lunges , squats, deadlifts, pull-ups. Using bodyweight resistance puts less pressure on the body while still securely protecting it, and managing the extra mobilization can be helpful for long-term power and flexibility.
Pedersen recommends that your exercise time be about 60% physical resistance, 20% “highly focused power; bench press deadlifts, time with dumbbells”, and the remaining 20% being exercises that will increase your heart rate. (Remember, the guts are a muscle too.) This, may just be cardio, something that mixes power and cardio, which it provides.
Do these 5 keystrokes
Pedersen recommends the next workouts, which you’ll find on Aaptiv as part of an exercise, or do it yourself.
Lunge with stability
“Any kind of lunge where you use stability as an element is nice, like a Curtsy lunge.” This works the lower leg muscle groups like a traditional lunge, but also improves stability and body alignment, which can help reduce the risk of decreasing pain again.
“Some sort of rowing can be very helpful because as we get older it’s always helpful to have good posture and also to roll up the elbows and shoulders.” Rowing will also raise the guts.
It’s a quick approach to building and maintaining muscle. Just make sure to gain weight regularly and think about your type, otherwise you risk re-injuring yourself.
“A bodyweight push-up is only good for normal higher physical power.”
The best stretch in the world
It is good for stability, hips, lower legs and thoracic spine mobility. Especially for busy people who need long-term wellness but no time-consuming exercises, it also doesn’t take much time.