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Writer's pictureRats Arfaz

Fit at over 40

Updated: Aug 27

 Warm-Up (5-10 minutes)

  • March in Place: 2 minutes

  • Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

  • Leg Swings: 1 minute (30 seconds each leg)

  • Torso Twist: 1 minute

Strength Training (20-30 minutes)

Perform 2-3 sets of 10-15 repetitions for each exercise, resting for 30 seconds between sets.

  1. Bodyweight Squats: Strengthens legs and glutes.

  1. Push-Ups (modified on knees if needed): Works the chest, shoulders, and arms.

  1. Dumbbell Rows: Strengthens the back. Use a light weight, around 5-10 lbs.

  1. Lunges: Step forward into a lunge, alternating legs.

  1. Plank: Hold for 20-30 seconds to engage the core.

Flexibility and Balance (10-15 minutes)

  1. Standing Quad Stretch: Hold each side for 30 seconds.

  1. Seated Hamstring Stretch: Hold for 30 seconds on each side.

  1. Cat-Cow Stretch: 10 repetitions for spine flexibility.

  1. Tree Pose: Hold for 20-30 seconds on each leg for balance.

Cardiovascular Exercise (15-20 minutes)

  • Brisk Walking: Aim for a pace that elevates your heart rate but still allows you to talk.

  • Cycling: Either on a stationary bike or outdoors.

  • Low-Impact Aerobics: Follow a video or class that provides a gentle cardiovascular workout.

Cool Down (5-10 minutes)

  • Gentle Stretching: Focus on all major muscle groups, holding each stretch for 20-30 seconds.

  • Deep Breathing: Inhale deeply through the nose and exhale through the mouth to relax.

Tips:

  • Stay hydrated before, during, and after exercise.

  • Listen to your body and modify exercises as needed.

  • Aim for at least 150 minutes of moderate-intensity exercise each week, broken up into manageable sessions.

This routine can help maintain strength, balance, and overall fitness as you age. Enjoy your workouts!




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