If you have for 40 - it's time to pay attention to physical activity, which will help to maintain strength and flexibility with age. In particular, at this time it is important to focus on aerobic and strength exercises that help reduce the risk of chronic diseases and improve the quality of life in an older age.

Regular conditioning endurance exercises are important for maintaining health and activity in the later years, since they improve the cardiovascular system, equilibrium and tone in the muscles. That from this can improve the quality of life, said in Eat this, not that.

Fast walking fast walking is an effective exercise for the heart, which does not strongly load the body and is especially important after 40 years. It strengthens the bones, improves the health of the cardiovascular system and helps to control the weight. For the best effect and maintaining physical shape, try to walk daily for at least 30 minutes.

Bicycle cycling is an excellent cardio that does not load the joints, improves endurance and leg strength. You can perform such activity both outdoors and on an exercise bike, which makes this exercise universal for all levels of training. To get the best results, it is recommended to train 3-5 times a week for 30-60 minutes.

Swimming is an effective training for the whole body that does not destroy the joints and is suitable for any level of physical training. Regular swimming exercises improve cardiovascular health, tone muscles and increase flexibility. For the best results, train 2-3 times a week for 30-45 minutes.

Resistance tape elastic tapes is an excellent choice for people over 40, because they effectively work with various muscle groups without destroying the joints. Such training helps strengthen muscles, improve flexibility and cardiovascular health. Perform exercises with an elastic tape of at least 2-3 times a week for 2-3 approaches and 10-15 repetitions.

Circular training with its own weight, circular training with its own weight combines power and cardio exercises that help improve physical shape, increase muscle strength and accelerate metabolism. Perform a series of exercises such as squats, push -ups and a bar, with minimal breaks between them. For the best result, train 2-3 times a week, performing 3-4 cycles of 10-15 repetitions for each movement.

Yoga yoga improves flexibility, balance and strength, which contributes to better posture and healthy aging. Regular classes help reduce stress and maintain physical form at any age. And therefore, it is recommended to practice yoga at least 2-3 times a week for 30-60 minutes.

Pilates Pilates exercises improve the strength, stability and flexibility of the body, which is important to maintain health after 40 years. When performing training, focus on the development of the muscles of the nucleus and control of movements. For the best effect, it is recommended to engage in Pilates 2-3 times a week for 45-60 minutes.

The rowing of rowing is a training on a special simulator that improves cardiovascular health and strengthens the muscles of the legs and upper body, while not creating a large load on the joints. It is a great option for those who want to work on endurance without intense loads. It is recommended to practice 2-3 times a week for 20-30 minutes a week.

Tai-Chi Tai Chi or Tai Chi is an ancient Chinese practice that combines slow movements, breathing and meditation, which improves balance and flexibility in the body.

Tai Chi Classes 2-3 times a week for 30-60 minutes will help reduce stress and increase the clarity of the mind. This is an effective way to maintain a physical and mental form at any age.

High-intensity interval training (Hiit) Hiit training alternate short intense exercises with periods of rest or less intense activity. This method effectively improves cardiovascular health, burns calories and accelerates metabolism. To achieve the result, only 2-3 workouts are enough for 20-30 minutes a week.