Exercise is recommended by many health experts to help us maintain our health, maintain weight, and increase longevity. After middle age, appropriate exercise becomes even more important. Regular exercise is a good way to improve health. After the age of 45, if you can still perform these 4 exercises, your fitness level is still quite good. Consistent exercise can improve overall health and increase longevity:
Running a Marathon
As we age, our bodies and internal organs as well as joints will gradually weaken. If you can still run a marathon well at this age, your fitness level is very good. This is a discipline that requires strict physical fitness. However, you should not force yourself if you feel tired and your body doesn’t allow it. Exercising beyond your limit can be harmful to your health.
Squat
The Squat exercise is a series of movements that involve pushing the buttocks, squatting to develop the gluteal muscles and thighs, and effectively impacting the pelvic floor. Moreover, this exercise also helps men increase muscle strength, improve joint flexibility, burn calories, and improve overall health. This squat exercise requires both physical strength and flexibility. Therefore, if you can perform this exercise well, it shows that your health is still very good and your body is flexible. Consistently doing this exercise can accelerate the blood circulation in the body, provide continuous energy to the body, thereby improving physical fitness and benefiting health. If you can still do the squat exercise after 45 without any discomfort, it means that your spine and joints are healthy and strong.
Crunches
Crunches are exercises that help eliminate the unsightly beer belly, tighten the abdominal muscles, and prevent middle-aged people from having a belly. This exercise is challenging and is suitable for those with good physical strength who want to have a firm waist or 6-pack abs.
People who do crunches rely heavily on their back and abdominal muscles. Therefore, if you can comfortably do this exercise after 45, it indicates that your abdominal muscles are very good and your health is robust. For some elderly people, if they want to enhance physical fitness without causing bodily harm, they can also try this exercise. However, it’s important to train at a moderate level and avoid exerting too much energy.
Lunge Exercise
For middle-aged people, the lunge exercise is ideal for daily training. The lunge exercise helps the knees move and become more flexible. To perform the lunge exercise, many muscle groups have to work. Therefore, if you can do this exercise, your health is still in good condition. This exercise improves muscle mass and enhances blood circulation. If you continue to do this exercise daily, you will notice that your legs become particularly firm and flexible.
Through testing the performance of the above exercises, you can somewhat predict your own health. However, to support better health, you should follow these 3 guidelines when exercising to avoid overdoing it and causing harm:
Don’t exercise on an empty stomach
Exercising on an empty stomach can exhaust the body and may cause a stroke, especially as you age. Exercising immediately after eating is also not advisable. Therefore, you should exercise about 1 hour after eating. Exercise is good, but if done incorrectly or at the wrong time, it can be more harmful than not exercising.
Don’t drink a lot of water immediately after exercise
Many people have a habit of drinking a lot of water immediately after exercising because at this time the body is slightly dehydrated due to sweating during physical activity. However, drinking water after exercising is quite harmful. This is because after continuous exercise, drinking a lot of water at this time can cause the stomach to expand, leading to feelings of nausea, abdominal distention, and abdominal pain, which are not good for the digestive system. Therefore, you should drink water before exercising with a moderate amount, and during the exercise, if you lose a lot of water, you can replenish it but avoid drinking too much.
Don’t exercise when you’re sick
Regular exercise is good, but it’s not the criterion for success. Therefore, when you feel unwell, you should temporarily stop exercising. When you are weak and exercise, your body’s resistance is weakened, which can cause dangerous complications and exacerbate the condition.
