Exercise for women after 40-50-60 years old, morning for every day, exercises for the elderly with arthrosis, osteochondrosis, menopause. Video

To maintain women's health and minimize the impact of age-related changes after 40 years, experts recommend doing exercises every day. The various methods include static, dynamic exercises and directed loading of muscle groups that do not work in everyday life.

What happens to the body after 40 years?

With an average life expectancy of a modern person of 70-80 years, the age of 40 is the dividing line. It is during this period that the peak of intellectual development and mental activity falls. The physical indicators of the female body reach their maximum values ​​precisely by the age of 40.

After overcoming this milestone, declining tendencies begin to appear. Although it should be noted that 40 years is a very conditional value. Depending on the individual characteristics of the body and the woman's lifestyle, aging of the body can begin both earlier and later than the specified age.

Changes are subject to:

• leather;
• breast;
• weight;
• bones and teeth;
• growth;
• vision;
• brain activity.

Leather

By the age of 40, a person becomes clearly noticeable by changing the color of the skin. The process of transformation of the skin occurs throughout life. The color varies from pale pink to yellowish. But it is precisely upon reaching the age of 40 that these changes are accompanied by the appearance of deep wrinkles near the eyes and the loss of the ideal face contour.

This phenomenon is called gravitational ptosis. Due to changes in metabolism in the female body, there is a decrease in the production of collagen and elastin. A lack of these proteins reduces the skin's ability to resist gravity. As a result, the oval of the face slides down.

Breast

Upon reaching the age of 40, women are faced with changes in the appearance and shape of their breasts. This is due to changes in hormonal levels and loss of elasticity of the Cooper ligaments. They penetrate the mammary glands and fix the chest in relation to the pectoral muscles. Excessive physical activity can aggravate the situation.

Weight

After 30 years, a person loses up to 5% of muscle mass annually. By the age of 40, the total volume of lost muscles can be 30-40%. Associated with this is the process of gaining body weight in women over 40 years old. Given the consumption of the same number of calories per day, the body is not able to spend the same amount of energy.

Bones and teeth

According to X-ray studies, the calcium content in bones decreases significantly with age. Photographs of 40-year-old people show loosening of bone cells (osteoporosis). Lack of calcium is associated with metabolic changes in the female body and a lack of vitamins D3 and D2 in the blood plasma.

If you do not take into account the lack of calcium in the female body associated with pregnancy, then the following factors of age-related changes in the state of the teeth can be noted:

• Darkening and violation of the integrity of the enamel.
• Abrasion of the chewing surface of the tooth.

Growth

With age, a person's height decreases. After 35 years, women become 1.3 mm shorter every year.

The reasons for this are:

• Thinning of the intervertebral discs. They are 80% water, and with age, the fluid content in the tissues of the human body decreases.
• Physical abrasion and changes in the structure of bone tissue due to the loss of calcium salts.
• Loss of muscle mass and a more pronounced manifestation of the natural curves of the body.

Vision

After 40 years, a person begins to age-related changes in the retina of the eye. Visual impairment is also associated with a gradual loss of function of the optic nerve and impaired blood circulation in this organ.

Brain activity

The impairment of memory and computational intelligence in women is associated with a decrease in the hormone estrogen. The areas of the brain that are responsible for the performance of the described functions reacts sharply to changes in the content of female hormones in the body. Therefore, after 40 years, such changes in women are felt especially acutely.

How does the body react to age?

The human body is a complex mechanism. After 40 years, all parts of this machine wear out and it becomes difficult to carry out the usual operations. This is due to a slowdown in all metabolic processes in the body.

The response to exercise also changes. After 40 years, endurance and dexterity decrease, and recovery periods after exertion increase. All this must be taken into account by women during sports.

Features and benefits of morning exercises for health, mood and weight loss

Exercise is an integral part of the morning ritual for women over 40 who want to minimize the impact of age-related changes on their well-being and appearance. Morning physical activity is not able to completely eliminate the factor of age-related changes, but with regular performing specific exercises can significantly improve health, mood and condition figures.

Improvement in the quality of life in women after 40 years of age through exercise is expressed in the following:

• Increased muscle tone. Exercise helps maintain the elasticity of muscle fibers.
• Acceleration and normalization of metabolism. It is possible to maintain an optimal metabolism in the female body by observing the rules of nutrition and physical activity.
• Improved blood flow. Aerobic exercise helps to develop capillary networks in human soft tissues. This contributes to the high-quality supply of organs and body systems with oxygen.
• Reduced risk of slouching.

Morning exercise promotes the production of the hormone endorphin. It has a positive effect on the emotional and psychophysical state of a person. Exercising in the morning improves overall well-being, helps you wake up faster, and gives you a boost of vivacity and energy for the whole day.

Contraindications

Exercising for women after 40 years of age is mandatory. There are no contraindications before doing morning exercises. An exception is poor health or physical limitations imposed by a doctor.

It is also not recommended to start exercising if you have the following symptoms:

• Exacerbation of the disease and the associated poor health.
• Increased body temperature.
• Weakness, pain in joints, muscles, ligaments and headache.
• Deviation of blood pressure from the norm.

If you feel well, you should start training carefully. Haste and use of excessive loads are not allowed. Neglect of these rules can lead to poor health.

Complexes of exercises for women for every day

Performing sports exercises for women over 40 should be postponed to the morning. In the first hours after waking up, the human body is full of energy. Therefore, it is easier to psychologically prepare for a workout. But do not overuse sports activities.

The number of exercises and approaches should be increased gradually. The body needs to be given the opportunity to adequately adapt to progressive stress. The duration of the workout should not increase by more than 5-10% of the previous result.

A sports complex for women over 40 should contain exercises for: the spine and joints, ligaments, muscles. The effect on the entire musculoskeletal system is facilitated by the alternation of dynamic exercises, massage and statics. At the same time, it is worth including indoor and outdoor sports in the training plan.

After 40 years

You can start a sports workout without getting out of bed. In the supine position, breathing exercises, light head massage and static tension of the muscles of the whole body are performed.

• After waking up, you need to stretch. This will warm up the muscles and ligaments, as well as prepare them for further work.
• Performing a breathing exercise. To do this, bend your knees, connect your feet to each other. Hands should be spread apart. After that, you need to inhale deeply with your stomach. The chest should not heave. Breathing is carried out by contracting and relaxing the muscles of the diaphragm.
• Acupressure massage of the earlobes, nose bridge, chin fossa and other "shells" on the face. The impact is carried out with your fingertips. Excessive pressure during massage is not allowed.

After completing the preparatory stage, you can begin to warm up. Joint gymnastics is most suitable for these purposes. It helps to warm up the ligaments and fill the joint capsules with a special viscous substance. This fluid reduces friction in moving parts of the body and reduces wear.

Warm up

You should start doing gymnastics for the joints from top to bottom.

Part of the body	Movement	Description
Neck	Head rotation clockwise and counterclockwise.	The movement should be smooth and shallow.
Tilts in different directions	The slopes are carried out neatly. Excessive retraction of the head back (15-20 reps) should be avoided.
Shoulders	Swing in front of you	The exercise runs smoothly. Abduction of the hand behind the head is prohibited (15-20 times for each hand).
Arms	Rotational movements in the elbow joint	Runs smoothly without jerking.
The brushes need to be closed in the lock and rotate them in different directions.	Excessive twisting of the hands is not allowed.
Middle part of the body	Tilts forward, backward and to the sides	The back in the lower back should maintain a straight position.
Legs	Squats or Partial Squats	Straight arms are raised to a horizontal position in front of the body. The back is straight. Inspiratory movement down. The heels are firmly pressed to the floor.

Training program

The sports program should be built according to the FullBody system. Since the amount of oxidative muscle fibers in the body decreases with age, the main emphasis should be on static-dynamic exercises.

When building a training split, muscle groups should be arranged in descending order. First, athletic movements should be performed on the largest muscles, and then on the smallest ones.

• Squats. Can be performed with or without weights. As an additional load, dumbbells, barbells or plastic bottles filled with water or sand can be used 2-4 sets of 15-20 reps at a slow pace.
• Push-ups from the knees bunches shoulder-width apart 1- 3 * 12-15 times. Sink until your chest touches the floor. You can make the movement easier by placing your hands on the support higher.
• Body bends forward 1-3 * 12-15 repetitions. To perform the exercise, you need to go to the wall and press your back to it. The heels and pelvis are tightly pressed. From this position, inclinations are carried out. The back should be straight. Look straight ahead.
• Flexion of the arms with weights 2-4 * 10-12 times. As an additional load, the sports equipment described above can be used.
• Reverse push-ups or extension of the arms lying on the floor 1-3 * 12-15 repetitions.
• Twisting on press 3 * max. When lifting the body, pay attention to the position of the lower back. It should be slightly rounded.

Please note that the described program is for general informational purposes only.

After 50 years

Exercising for women after 50 years old practically does not differ from morning exercises for 40-year-olds. However, after the fifth dozen, those involved should pay more attention to the warm-up.

Its duration should be increased, and the state of mild perspiration, after completing a set of exercises, is an essential condition for starting a workout. A 50-year-old must be prepared for basic exercise.

The number of repetitions and sets in each athletic movement can be reduced. Knee push-ups and squats should be replaced with simpler exercises. For example, a squat with support. The execution technique is similar to the classical version, but the practitioner rests with her palms on the seats of the chairs located on the left and right.

60 and older

Charging for women after 60 years consists of 2 stages:

• Preparatory. It is performed immediately upon awakening, as described above.
• Warm up or gymnastics. After 60 years, women should give up doing heavy basic exercises, at least at the initial stage of training. However, the warm-up itself can be gradually complicated. Lean deeper, add additional exercises.

Every sports workout at any age should be finished with a hitch and stretching. Cooling down is doing a warm-up, but at a slow pace. Stretching is a static muscle tension in the maximally stretched state.

Chinese gymnastics

Among the directions of morning gymnastics for women after 40 years, a special place is occupied by the methods of training body and spirit from China.

Tai chi

Thai Chi is a type of static-dynamic load.

The main principles of the exercise are:

• Smoothness of movement.
• High level of coordination.
• Continuity.
• Softness.

Chinese gymnastics Tai chi does not load the cardiovascular system of a person. It is necessary to perform a set of exercises in the morning and on an empty stomach.

Respiratory gymnastics 20-25 repetitions	Sitting on the floor cross your legs. Hands on your knees. The back is straight. In this position, a deep breath is taken in and out. At the same time, while inhaling, the abdomen is rounded, the diaphragm relaxes. On exhalation, the diaphragm is tense, and the abdomen is pulled in.
Development of the shoulder girdle 15-20 times	Performed while standing. The body is straight. Hands are connected behind the back in a lock. It is necessary to alternately stretch the corresponding limbs, right up and left up.
Loin 15-20 reps	The body is slightly tilted forward. Hands on the lower back. With static tension in the muscles of the lower back, it is necessary to massage the area along the spine from top to bottom.
Legs, buttocks, chest and arms 15-25 times	Squats with circular motions of the arms. Feet shoulder width apart. Hands in front of the chest, palms open and looking away from the body. The downward movement is combined with the straightening of the arms in front of you. The upper and lower limbs move in sync and reach the final point in one moment.

Qigong

Chinese gymnastics Qigong is a type of static load. It allows you to strengthen the muscles of the whole body without stressing the joints and the cardiovascular system of a person. For this reason, Qigong is often recommended for older people. Breathing practices occupy a special place in the training methodology.

• Shaolin pillar. The starting position is similar to that of a person sitting on a chair. The legs are bent at the knees, the thighs are parallel to the floor. The feet are slightly outward and slightly wider than the shoulders. The back is straight. The chin is raised. Hands are brought together in front of the chest, palms down. The upper arm and forearm are practically parallel to the floor. Exercise strengthens the muscles throughout the body and helps maintain correct posture.
• The strong man crouches and rises. From a standing position, feet shoulder-width apart, sit down. At the lowest point, the thighs should be parallel to the floor. The arms are bent at the elbows. The hands are clenched into a fist.
• Patting the Tan Tien. The position of the Shaolin pillar. Hands are brought together in the lower abdomen. Circular movements are carried out with the hands through the sides. The brushes are connected at the top point above the head. All limb movements are carried out slowly for a count of 5.
• A blow with a cinnabar palm. Body position Shaolin pillar or standing upright on two legs, one of which is brought forward for better balance. The arms are slowly extended at chest level. The palms are open and look from the body. At the end point, you need to fix the position for a few seconds.

Pilates

Pilates is a type of static-dynamic exercise. Exercises according to this method are performed slowly with strict observance of the rules of their execution technique.

The basic principles of Pilates are:

• Concentration on your own body during training.
• Development and strengthening of core muscles. The abdominal and lumbar spine muscles are involved in most of the exercises in this training method.
• Correct deep breathing. It helps to realize other principles such as concentration and control.

A hundred	It is performed lying on your back. The legs are raised and bent at the knees. Hands along the body are pressed to the floor. It is necessary to carry out the simultaneous raising of hands. The position of the body does not change.
Raising arms and legs	It is performed from a position on all fours. The practicing woman straightens the opposite leg and arm to parallel to the floor.
Hyperextension	From the position on the stomach, it is necessary to tear off the legs from the floor and fix them with a canopy. The chest and head are also in limbo. Movements are carried out with the hands with their reduction in front of the head and bending at the elbows at the sides.
Bridge	Lying on your back, bend your legs and rest your feet on the floor. Hands are lowered along the body, palms down. From this position, the pelvis is lifted until a straight line of knees-pelvis-chest is reached.

Charging for joints according to the Bubnovsky system

Charging for women after 50 years according to the Bubnovsky system provides for a set of exercises that are aimed at restoring the motor function of a person with joint diseases. Exercise is used for rehabilitation after muscle and ligament injuries.

The essence of the method lies in the targeted impact on the damaged part of the human body. Correctly selected exercises and the amount of load stimulate joints, muscles and ligaments to intensive regeneration. In his system, Bubnovsky attaches great importance to the willpower of the patient. A focus on getting a positive result is, according to the doctor, the key to success.

With arthritis, arthrosis and osteochondrosis, the stage of the disease matters. It is possible to perform exercises according to the system of Dr. Bubnovsky only at the initial stages of the disease. With violations of a degenerative nature, brought to a limiting state, any physical activity can lead to a deterioration in well-being.

• For knee pain (can be done in bed). The exercise is performed while lying on your back. From the starting position, you need to pull the knee towards the chest. In this case, the pelvis and the second leg remain pressed against the supporting surface. If resistance occurs in the knee joint, you can help yourself with your hand. If pain occurs, the exercise must be stopped.
• On the stomach. Swinging movements of the legs are performed. The amplitude should not be too large. It is necessary to maintain control over the lower limbs throughout the entire amplitude.
• Fakir for cervical osteochondrosis. Hands are brought together above the head. The palms are pressed together. From this position, head turns are made, with the chin fixed at the shoulder for 3-5 seconds.

Charging for obese women

Exercising for obese women after 40 years does not differ in its structure and set of exercises from a similar set of exercises for people with a standard body constitution. It is possible to reduce the level of subcutaneous fat by performing classical athletic and gymnastic movements.

The main feature of complexes for losing weight at home is the psychological factor. Women need to find and maintain strong motivation from the first workouts so as not to quit playing sports.

• Crunches on the press. These can be straight or reverse crunches. With a high level of training, you can perform a combined option.
• Hyperextension lying on the stomach. Legs and chest are torn off the floor surface and fixed at the top point for 1-2 seconds.
• Squats. Additional weights can be used.
• Knee push-ups from the floor.

Kegel gymnastics with menopause

Gymnastics of the American doctor of gynecology Kegel is based on the principle of alternating tension and relaxation of the muscles of the intimate area in women. Exercise complexes allow you to strengthen the muscles of the lower abdomen and minimize the effects of age-related changes in the body.

Kegel gymnastics is indispensable for women over 50. Childbearing, being overweight, and excessive exercise can lead to relaxation and degradation of the pelvic floor muscles. Classic sets of athletic exercises do not use most of these muscles. Therefore, the use of intimate gymnastics methods for women over 50 is the only way to maintain health.

Despite all the advantages of the Kegel method, exercises for the muscles of the pelvic region have a number of contraindications:

• The presence of cancer.
• The recovery period after operations.
• Severe varicose veins.
• Diseases of an inflammatory nature.
• The presence of tumors.

The most widespread are the following exercises:

• Stop. During urination, it is necessary to stop the flow of urine 4-5 times. This exercise helps you feel the muscles in your penis.
• Flashing. The muscles of the anus and genitals are tense for a short time. The exercise is repeated 10-15 times.
• Slow compression. It is necessary to contract the muscles of the penis and fix them in this position for 2-5 seconds. The exercise is repeated 10-15 times.

Run

Running is good for women over 40. However, you should not engage in this sport if you are overweight or have disabilities in the musculoskeletal system. It is also necessary to follow the correct running technique and remember the heart rate zones (about 110-120 beats per minute).

Recommendations of specialists in physical education at home

Training at home is difficult, primarily in terms of finding motivation. A familiar environment and monotonous exercise sets can dissipate all the mood for regular exercise. in order to avoid such problems, you can use the recommendations from the world of fitness and medicine.

Tracy Anderson

The public program Metamorphosis 90 days combines aerobic and strength training. Due to the regular rotation of the exercises, it does not cause addiction and rejection.

A well-defined framework helps to concentrate on the final result, which contributes to high productivity of the training process.

Olga Myasnikova

Much attention in the issue of longevity and good physical health is paid to two things: nutrition and physical activity. An important role in the methodology of Myasnikova is played not only by what a person eats, but also by the correct choice of products.

Pavel Smolyansky

Smolyansky pays attention to joint gymnastics. The key to health for women over 40, according to the doctor, is daily exercise to maintain flexibility and strength of ligaments and muscles.

Exercising in the morning for women over 40 is an effective way to maintain a beautiful figure. In order for the result from sports activities to have a positive effect on the emotional and physical state of a woman, it is necessary to perform a mandatory warm-up and preparation before each workout.

Video about gymnastics after 40

Morning exercises for women 40+: