Contents:
- Medical Video: Seated Exercises for Older Adults
- The type of exercise that should be avoided at the age of 40 and above
- 1. Heavy cardio exercise
- 2. Sit ups and crunches
- 3. Leg press
Medical Video: Seated Exercises for Older Adults
Entering the age of 40, the body experiences various changes. From a decreased metabolism to bones that are no longer as strong as they used to be. For that, entering the age of 40 there are some habits that you need to adjust. Including exercise habits. Even though exercise is healthy for the body, there are several types of exercise that can actually be detrimental to health. Because your tendons, muscles, and joints change with age.
The type of exercise that should be avoided at the age of 40 and above
Shin Ohtake, a fitness expert and doctor who graduated from Palmer Chiropractic College West, Northern California, stated that there are several types of exercises that should be avoided at the age of 40, namely:
1. Heavy cardio exercise
Cardio is indeed a healthy and easy exercise. However, if you are over 40 years old, heavy cardio can actually increase belly fat and accelerate aging. Ohtake stated that there was a study that stated that heavy cardio exercise carried out over a long period of time could increase the hormone cortisol (stress hormone) which increases belly fat.
In addition, other studies also mention that cardio exercise that is too heavy can increase the production of free radicals. Free radicals are molecules that can damage healthy cells in the body and cause chronic inflammation. As a result, this condition can result in faster aging of the body and cause various serious health problems.
However, that does not mean you should not do cardio. It's just that, limit the time and don't do it too hard. Ohtake says doing one minute cardio is the most effective way to keep your body fit while burning stubborn belly fat without the need for adverse side effects.
2. Sit ups and crunches
Do sit ups and crunches excessively, especially with the wrong technique at the age of 40 years and above can injure your lower back. Not only that, this condition can also make excessive pressure on the spine.
As a result, you are at high risk of spinal cord injury. Therefore, you should avoid this type of exercise so that you avoid the danger of a fairly fatal injury.
According to Dr. Katherina Coyner, a bone surgeon from the University of Texas Southwestern Medical Center, will be much better off doing planks to help strengthen the muscles in the core of the body.
This one exercise is not only easy but also can keep the spine perfectly straight. Do it with the two forearms resting on the floor and hold the position for 30 seconds.
3. Leg press
Leg press become one of the sports that need to be avoided when you enter the age of 40 years and over. Aging makes your knees, legs and lower back more prone to injury. Moreover, as you get older, your knees and legs tend to decrease in strength. Usually this condition will be felt when you go up or down the stairs.
Your knee will feel sore, weak and vibrate when you go up and down stairs. For that, you should not put pressure and excessive burden on your feet by doing sports leg press.
It is better to do sports that can improve body balance. Because the balance of the body decreases with age and can increase the risk of sprains while walking.
To practice it, you can practice standing on one leg for several minutes a day. Try to hold it for 20 seconds before replacing it with the other leg.
