As we age, it becomes increasingly important to prioritize our health and wellness. For women over 40, this means incorporating regular exercise into our routines. Not only does exercise help us maintain a healthy weight and prevent chronic diseases, but it also improves our mood, energy levels, and overall quality of life.
But with busy schedules and limited access to gyms and fitness classes, it can be challenging to find the time and resources to exercise regularly. That’s why we’ve put together a list of 5 exercises that women over 40 can do every week at home. These exercises require minimal equipment and can easily be incorporated into your daily routine.
Why Exercise is Important for Women Over 40
Before we dive into the exercises, let’s take a moment to understand why exercise is crucial for women over 40. As we age, our bodies naturally lose muscle mass and bone density, making us more susceptible to injuries and chronic diseases like osteoporosis and heart disease.
Regular exercise helps to maintain muscle mass and bone density, reducing the risk of these conditions. It also helps to improve balance, coordination, and flexibility, which can help prevent falls and injuries.
Additionally, exercise has been shown to improve mood, reduce stress and anxiety, and boost energy levels. This is especially important for women over 40, who may be experiencing hormonal changes and increased stress levels.
5 exercises women 40 every week at home
Exercise #1: Squats
Squats are a great exercise for women over 40 because they target multiple muscle groups, including the glutes, quads, and hamstrings. They also help to improve balance and stability, which can help prevent falls and injuries.
To do a squat, stand with your feet shoulder-width apart and your arms extended in front of you. Slowly lower your body as if you are sitting back into a chair, keeping your weight in your heels and your knees behind your toes. Then, push through your heels to return to a standing position. Aim for 3 sets of 10-12 reps.
Exercise #2: Planks
Planks are an excellent exercise for strengthening the core muscles, which are essential for maintaining good posture and preventing back pain. They also engage the arms, shoulders, and glutes, making them a full-body workout.
To do a plank, start in a push-up position with your hands directly under your shoulders. Engage your core and hold this position for 30 seconds to 1 minute. If this is too challenging, you can modify by dropping to your knees. Aim for 3 sets of 30 seconds to 1 minute.
Exercise #3: Bicep Curls
Bicep curls are a great exercise for toning and strengthening the arms, which can become weaker as we age. They also engage the core and back muscles, helping to improve posture.
To do a bicep curl, stand with your feet shoulder-width apart and a dumbbell in each hand. Keep your elbows close to your sides and slowly curl the weights towards your shoulders, then lower them back down. Aim for 3 sets of 10-12 reps.
Exercise #4: Lunges
Lunges are another great exercise for targeting multiple muscle groups, including the glutes, quads, and hamstrings. They also help to improve balance and stability, which can help prevent falls and injuries.
To do a lunge, stand with your feet hip-width apart and your hands on your hips. Step forward with one leg and lower your body until your front thigh is parallel to the ground. Push through your front heel to return to a standing position. Aim for 3 sets of 10-12 reps on each leg.
Exercise #5: Glute Bridges
Glute bridges are an excellent exercise for strengthening your glutes and lower back muscles. Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, squeezing your glutes at the top. Hold for 3 seconds, then lower back down. Aim for 3 sets of 10-12 reps.
