Aerobic exercises tend to have a better impact on women over 40 than other forms of exercise. The following article will guide you through some suitable exercises to help women achieve their weight loss goals, increase their metabolism, slow down osteoporosis, and improve their cardiopulmonary function, leaving you feeling more vibrant and youthful.
What are the benefits of aerobic exercise for women over 40?
Aerobic exercises can improve cardiopulmonary function and increase blood circulation, which may prevent heart disease and other obesity-related illnesses. It is also effective in lowering blood pressure, controlling blood sugar levels, and reducing the risk of diabetes.
Women over 40 tend to have a slower metabolism, making them more prone to obesity.
Additionally, the benefits of aerobic exercise include maintaining a healthy weight and promoting fat burning. As we age, our metabolism slows down, causing our bodies to accumulate excess fat. Aerobic exercise helps the body burn calories more efficiently by boosting metabolism and thus helping to control your weight. Moreover, these exercises are closely linked to bone health: aerobic activities such as swimming and brisk walking can slow down bone loss and reduce the risk of fractures.
What is the recommended frequency of aerobic exercise for best results?
According to a study published in the British Journal of Sports Medicine, adults should engage in moderate-intensity aerobic exercise for at least 150 minutes per week. The researchers analyzed the exercise data of 577,909 adults over a period of 9 years, from 1998 to 2018. They found that those who exercised at least 150 minutes per week had a 36% lower risk of dying from pneumonia or influenza compared to inactive individuals. For those who exercised between 301 and 600 minutes per week, the risk was reduced by half.
It is recommended that women aim for 150 minutes of aerobic exercise per week.
To achieve the recommended 150 minutes of aerobic exercise per week, Dr. Howard E. LeWine of Harvard Medical School suggests that you can exercise for 30 minutes a day, 5 days a week. Additionally, you don’t need to complete the full 20-30 minutes in one session; you can split it up throughout the day. For example, you can exercise for 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening.
Simple yet effective aerobic exercises for busy women
Brisk Walking
Brisk walking is an effective way to burn calories and fat compared to regular walking.
Brisk walking is a simple, moderate-intensity exercise. According to medical advice, aim for a pace of approximately 2.5 km with 120 steps per minute (time may vary depending on the individual). Brisk walking allows for a full-body workout.
It helps to increase fat and calorie burning. A study published in Medicine & Science in Sports & Practice confirmed that a faster pace results in more calories burned.
Jogging in Place
Jogging in place is another way to boost fat burning.
You don’t need a gym membership or a treadmill to get your daily dose of exercise. Simply jog in place, lifting your knees as high as you comfortably can, and swing your arms with each stride. Aim for 50 reps at a steady pace, take a short break, and then repeat the exercise.
High-intensity jogging in place increases your heart rate, improves blood sugar control, and enhances your body’s ability to burn calories and fat, aiding in weight loss.
The number of calories burned while jogging in place depends on various factors, including weight, height, body composition, age, gender, exercise intensity, duration, speed, and others.
Stair Climbing
Climbing stairs is an effective weight loss method.
South Korean supermodel Han Hye Jin maintains her stunning legs by incorporating stair climbing into her fitness routine. This activity engages most muscle groups, including the thighs, glutes, and core. Not only does it tone the body, but it also helps maintain a healthy weight. Additionally, it can increase bone density, slow down bone loss, and effectively prevent fractures.
Set a timer for 5-10 minutes and walk up and down the stairs at a steady pace. Take a short break after the time is up, and then continue climbing the stairs.
The Ultimate Fruit for Weight Loss: How the Nation’s Sweetheart Achieved a Toned Tummy in Just 3 Days
“Kicking off her pre-event preparation with a stringent diet, IU, the songstress, ensures she maintains her svelte figure. The singer is known for her strict adherence to a specific diet plan to stay in shape before gracing any occasion with her presence.”
“The Age-Defying Superfruit: Unlocking Eternal Youth with a Simple Daily Ritual”
In recent years, red apples have become an increasingly popular ingredient in beauty-boosting foods and beverages among women.
The Rice Diet: A Surprising Weight Loss Journey for Women
Eliminating rice entirely from your diet may have an adverse effect on your weight loss journey.
The 8 Golden Rules to Effective Weight Loss Through Hydration Habits
Developing the habit of drinking enough water not only improves your health but also aids in a smoother and more effective weight loss journey.
The Ageless Beauty Icon of China: Discover the Fruit-Based Secret to Her Age-Defying Figure
With a simple grapefruit-based diet, the “idol drama queen” Ariel Lin was able to shed 3kg in just 6 days. This impressive weight loss is a testament to the power of this citrus fruit, which has long been touted as a natural weight-loss aid.
