Jakarta, ThedailyID — Staying active becomes even more important after the age of 40 as muscle mass, bone density, and cardiovascular fitness naturally decline. Health experts recommend at least 150 minutes of moderate exercise each week, along with regular strength training to help maintain mobility and overall health.
Here are seven exercises that can support healthy aging:
1. Jogging
A light jog helps strengthen muscles and bones while improving heart health. Aim for about 30 minutes per session at a comfortable pace.
2. Brisk Walking
Brisk walking offers many of the same cardiovascular benefits as jogging with less impact on the joints. It also helps maintain muscle mass, bone density, and aerobic fitness.
3. Cycling
Cycling improves endurance, flexibility, and joint mobility. Beginners can start on flat roads before progressing to more challenging routes.
4. Swimming
Swimming works the entire body while placing minimal stress on the joints. It also strengthens muscles and supports lung function.
5. Yoga or Pilates
Both exercises improve flexibility, balance, core strength, and posture. Yoga also promotes relaxation through controlled breathing techniques.
6. Squats
Squats help preserve leg strength, core stability, and bone density. Adding light weights can increase the benefits while remaining joint-friendly.
7. Reverse Lunges
Reverse lunges build lower-body strength, improve balance, and enhance knee stability. They also help correct muscle imbalances that become more common with age.
Experts also encourage adults over 40 to combine regular exercise with a balanced diet, adequate sleep, and stress management to support long-term health.
