As a health and fitness enthusiast and coach for the past eight years, I would like to believe that 40 must be the PIT-STOP phase for all humans to literally take a break and think about how they have treated their body for the past 40 years, and how it will shape our health and lifestyle for the following 40 years to come.
It is that phase of our lives where our body will experience true karma as our decisions on how to lead our life can make or break our health and well-being.
So here are some sample workout plans for all those individuals who have reached their 40s and wish to transform themselves to healthier, fitter and more efficient beings.
— The wrtier is a fitness expert.
Jumping jacks
It is one of the easiest yet most effective cardio exercises if you do not have a cardio machine at home or cannot afford a gym. The jumping jack exercise when performed correctly, can help you improve your cardiovascular performance, ultimately leading to a happier heart.
Execution: It is also known as side-straddle hop by the US military, and is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then returning to a standing position with the feet together, and the arms at the sides.
Good Morning
It is a great workout to strengthen the lower back and stretch your hamstrings
Execution: Stand erect with your feet shoulder-width apart, with both hands placed behind the head, bend forward with your knees relaxed, lower back erect and chin upright. Continue bending till you achieve a 90 degree movement.
Free Squat
As an old saying goes, every building needs a strong foundation to stay standing. Our legs are the largest muscle in the body, and they also become the weakest as we age if we do not strengthen them. This is the most natural workout movement we learn by birth. Squats are equally beneficial to both men and women when it comes to boosting the prime hormones.
Execution: Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Sit back, and down like you are sitting into an imaginary chair.
Standing knee to elbow
This is a great workout for older individuals with back or knee problems. This workout primarily activates the abdominal muscles. Something all people in their 40s want to maintain.
Execution: Stand with your feet hip-distance apart and both the hands behind your head. Simultaneously raise one knee up (thigh elevated past, parallelly to the floor) as you rotate your shoulders, allowing your opposite elbow to descend down, connecting the two at midsection level.
CAT COW STRETCH
This stretch helps relieve stress from menstrual cramps, lower back pain, and sciatica. The cat/cow pose increases flexibility of the neck, shoulders, and spine. The movement also stretches the muscles of the hips, back, abdomen, chest, and lungs.
Execution: Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. With a deep inhale and on the exhale, round your spine up towards the ceiling, and imagine you are pulling your belly button up towards your spine, really engaging your abs. Tuck your chin towards your chest, and release your neck tautness gently. This is the cat shape. On the inhale, arch your back, let your belly relax and go loose. Lift your head and tail bone up towards the sky — without putting any unnecessary pressure on your neck. This is the cow pose. Continue back and forth and connect your breath to each movement — inhale on the cow pose and exhale on the cat pose.
