Exercise is one of the best things you can do for your body. It helps control weight, improves mood and boosts energy levels, boost collagen production as well as preventing many diseases by improving circulation and muscle strength.
But as important as it is, it can be hard to find the motivation to get up and get active -- especially when working long hours spent at your desk or binging on the latest Netflix shows in the evening.
Here, we will touch on the four reasons why exercise is especially important for women over 40 and the recommended types of exercise.
1. Prevent Chronic Diseases
Our bodies naturally begin to break down as we age, but regular exercise can help slow the aging process. Exercise helps prevent many of the “diseases of affluence” such as cardiovascular disease, cancer, diabetes and obesity. It also improves mental health, helps prevent depression and may even boost the immune system.
2. Increase Collagen Production
After age 40, your body’s natural production of collagen begins to decline, causing skin to become more thin and fragile. Collagen is a protein that plays a key role in many functions in the body, including providing structural support for skin, bones, muscles and connective tissue.
The good news is that you can improve your skin's collagen production by exercising. In fact, many studies have shown that exercise helps build collagen and reduces the loss of it as we age. According to the American College of Sports Medicine (ACSM), exercise helps counteract the decline in collagen synthesis by increasing both the body's temperature and blood circulation.
Apart from exercising, incorporating collagen producing products into your skincare routine such as bSoul Hydra Age Rich, a rich body cream can naturally plump your skin and give your skin firmness and strengthen skin elasticity.
For firming and lifting, IOMA Lift Contours is an anti-ageing treatment dedicated to the fragile neck and cleavage areas. Infused with Biotechnological Complex and LipoAmino Acids to improve firmness and reduce wrinkles respectively.
3. Improve Cognitive Function
In addition to reducing the risk of developing dementia by keeping blood flowing to the brain, exercise also promotes brain health by stimulating the growth of new nerve cells (neurogenesis) and forming new neural connections (neuroplasticity). Physical activity after 40 years of age is associated with better cognitive function later in life.
4. Increase Energy Levels
Exercise increases your stamina and energy levels. When you exercise, you increase the production of endorphins, which are chemicals known as feel-good hormones. These endorphins help beat tiredness and give you a natural high to last throughout the day.
Exercise improves your strength and endurance as well as the health of your heart and lungs. All of these changes make physical activity of any kind easier.
Exercise can also help with fatigue by giving you more energy for daily life. The more energized you are, you can do the same tasks with less effort, which leaves more energy for other things you want or need to do.
What type of exercises is best for women over 40?
Aerobic exercise carries a low risk of injury and works best for people who need to lose weight and reduce their body fat.
Low-intensity cardio workouts such as yoga, walking, jogging, swimming and cycling are good choices for people just beginning an exercise program. During a low-intensity workout, you should be able to carry on a conversation, although you may be breathing heavier than normal. If you find yourself gasping for air or your breathing is laboured, decrease the intensity of your workout.
High-Intensity Interval Training
High-intensity interval training, or HIIT, consists of alternating between periods of intense effort and active rest. For example, you might sprint on a treadmill as fast as you can for 30 seconds and then slow down to a comfortable jog for 60 seconds before sprinting again. Examples of HIIT can also be in the form of indoor spin cycling, boxing, resistance training.
This type of exercise is more advanced and requires caution because it carries a higher risk of injury; it is recommended that you do them at your own discretion and consult a fitness professional before attempting these exercises.
For increase effectiveness of targeted areas, bSoul Hydra Body Mud helps to burn stubborn body fat and easily shape your body. Great for those looking to reduce and lift stubborn areas such as the abdomen, buttocks, and inner thighs.
Strength training helps maintain lean muscle mass, which decreases with age. It also helps promote bone health by altering the structure of your bones. Examples include deadlifting, weight training and circuit training.
We recommend pairing your workout routine with applying bSoul Sculpt Activator on stomach and outer thighs, as it helps fat feel deep under the skin get broken down faster.
Post Recovery Stretching
Stretching helps the body overcome tightness in the muscles and deep fascia, and get rid of lactic acid. If you do not have a foam roller, use small sports balls such as golf or tennis ball to help with your calves, glutes, lower back and shoulders.
Our TCM Muscle Rub contains traditional Chinese medicinal herbs to aid in post recovery. Apply directly on sore areas after your stretching and workout for a deep heated penetrating effect.
There is no doubt that exercise can have a positive impact on the ageing process. By keeping yourself active, you are setting yourself up for years of good health and vitality. You will also improve your quality of life in each year that you live, which makes it all worthwhile in the end.