4 exercises that will help you look younger after age 40

fitness trainer

How to look younger with exercise? How does exercise affect the aging process? What exercises to do?

Survey data show that over the past 10 years in Russia, the number of those who follow their health and appearance has increased. However, still some people are afraid to engage in fitness after 40-50 years old. People think that it can be harmful because they have accumulated health problems over the years. The mere thought of having to go to the gym causes anxiety. What if there are more problems and you feel worse?

Scientists have proven the link between physical activity and longevity and youth. Nathan Lebrasseur, professor of physical medicine and rehabilitation at the Mayo Clinic in Rochester, says, “Exercise is the best way to repair and protect yourself from the various factors of aging in the body. Exercise cannot prevent aging, but there is evidence to support that it activates the mechanisms necessary for DNA repair.”

The longer you stay physically active, the better for you. What other rules you need to follow to stay young, read the article at the link.

The main argument in favor of exercise is that far from aging is the cause of physical deterioration. We stop moving, and gradually the muscles “go away”. This leads to delayed recovery from illnesses, causing slower wound healing, lower metabolic rate, and poorer quality of life.

Studies have shown that exercise helps delay 40 chronic diseases, prevent cognitive decline, reduce the risk of depression and help people live longer. Another experiment was conducted in Spain and found out how exercise affects the quality of life in nursing homes. Researchers noted an increase in physical and mental abilities, as well as an improvement in the mental state of the residents.

We tell you about four exercises that will help keep your body toned and prolong your youth.

Exercise for the thoracic spine

Technique

• Lie on your side. Bend the legs at the knees and extend straight arms. Hips are pressed to the floor and lie on each other.
• On exhalation, turn 180 degrees in the thoracic region so that you lie in a cross position. Legs and pelvis are in the original position and do not come off the floor. Fixate like this for a second.
• Take a smooth breath and return the arm and thoracic region to the starting position.

Perform two approaches of 15 times, then change the side of the body. Rest between approaches – a minute. All movements are performed slowly.

Gluteal bridge

Exercise involves a large volume of muscles of the lower body.

Technique

• Lie on your back, bend your legs at the knees with an emphasis on the heels, stretch your arms along the body. Twist the pelvis, as if we are pushing the tail, and pull the ribs to the abdomen. There should be no bend in the lower back.
• Smoothly bring the pelvis up, resting the heels and shoulder blades on the floor, without bending in the lower back.
• Push out until the lower back, pelvis and shoulder blades form an even line.
• Hold at the top point for a second.
• Slowly lower yourself to the floor. The pelvis is not relaxed at the bottom, the lower back is straight without bending.

Do two approaches of 15 times. Rest between approaches – a minute.

Push-ups from the floor

Technique

• We stand in a supine position. Keep the body straight. Neck, back and hips are on the same line. Legs together.
• Distribute the load on the entire surface of the palm and fingers. Elbows slightly pressed against the body. Shoulders are lowered down, shoulder blades are fixed in one position throughout the exercise.
• As we inhale, we lower to an angle of 90 degrees at the elbows.
• Exhale and rise to the top point by extending the elbows. Do not extend them to the end.

Perform two approaches for 5-10 times. Rest between approaches – 1-2 minutes.

Twists on the abs

Exercise stabilizes the spine and strengthens the abs.

Technique

• Lie on your back. Legs are bent at the knees, and the hands are taken behind the head in a lock. There is no bend in the lower back, the pelvis is tucked, and the ribs are removed to the abdomen.
• On exhalation lift the upper part of the torso without tearing off the lumbar region, staying in the upper position for one second.
• As you inhale, gently lower yourself down for two seconds. Watch the position of the lower back.

Do two approaches of 10-15 repetitions. Rest between approaches – one minute.

Exercise makes us not only healthy, but also happy. It directly affects our self-esteem, performance and quality of life. Read about four scientific proofs that sport is good for the psyche in the article at the link.