We all are aware of the fact that exercise in our daily routine helps us stay mentally and physically healthy. But did you know, a proper workout routine can also slow down aging as well as reverse the damages in the body that are a result of a sedentary lifestyle? A National Heart, Lung, and Blood Institute (NHLBI) funded study found that enough and sustained exercise can reverse the damage done to aging hearts by a sedentary lifestyle, and prevent future heart failure. Therefore, here are some exercises you can practice in your 40s!
(Although these exercises are safe to perform, we would recommend you to check with your doctor before practicing these exercises).
Bow Pose (Dhanurasana)
- Lie on your stomach with your feet a little apart and hands on the sides.
- Now bend your knees and lift your hands backward, in order to hold your ankles.
- Inhale and lift your chest, legs and back up. Take long deep breaths and hold the pose for 15-20 seconds.
- Now exhale and come back to the normal position.
Superman Exercise
- Lie down on your stomach with your arms stretched out in front of you and your legs together.
- Now raise your legs and arms off the floor together, about 4-8 inches above the ground.
- Hold this position for about 10 seconds and then return back to the normal position.
- Relax for the next 10 seconds and then repeat it 10 times.
Standing Side Stretch
- Stand on the floor with your feet shoulder-width apart.
- Keep your left hand on your waist and stretch your right hand up straight.
- Now maintain the position, bend sidewards towards your left from your waist and slowly come back to the initial position.
- Repeat the same with the opposite arm and side.
- Do it for 20 counts.
Bridge Pose (Setu Bandh Asana)
- Lie down on the floor and bend your knees to place your feet on the floor, heels as close as possible to your buttocks.
- Keep your arms beside your body, palms facing down.
- Inhale and lift your back and buttocks hold it for 1-2 minutes and gently come back as you exhale.
- Repeat it 10-20 times.
Donkey Kicks
- Sit on the ground on your hands and knees.
- Keep your knees hip-width apart and hands shoulder-width apart and back straight.
- Maintaining balance, kick your right leg backward as high as possible. Do not bend your elbows.
- Bring your leg back on the floor and repeat it with the other leg. Do it for 20 counts.
Also Read: Can Yoga Help With Fertility Issues?
