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The way we live today often affects the future of our health. There might be no reason to feel deteriorating in your 40s, but prevention is better than cure, as the saying goes.
There are a lot of small adjustments to our lifestyle that, if we follow a few tips, can help us stay healthy as we get older.
A report published by the British newspaper “The Telegraph” revealed a number of these tips related to our health, such as exercise and healthy eating.
The report showed that exercising for 30 minutes a day can compensate for osteoporosis, maintain muscle mass, and reduce the risk of heart disease, by taking the following steps.
1 – resistance exercises
We typically lose around one percent of muscle mass each year after the age of 40, which in turn slows down your metabolism, weakens your physique, and reduces your athletic appearance.
Lifting weights is your friend in this case, using manageable weights and focusing on compound movements.
This can help signal your body that it needs to hold onto hard-earned muscle mass, but most importantly, don’t overload it.
Resistance exercises (iStock)
2- Yoga
As for the second tip, it is linked to the need to move around and not to sit at the desk for a long time, it is one of the mistakes that we make when we are in our twenties and thirties.
Yoga is the answer. It protects the spine, cartilage and tendons. Regular stretching will make you more resistant to injury.
Cardio (Istok)
3- Cardio exercises
At the same time, low-intensity cardio is one of the biggest game changers, with training aimed at a specific heart rate between 105 and 120 bpm, which is the zone where your body burns fat for energy. .
Besides, it will not only burn fat but also lower your cortisol levels, helping you cope with the stresses of everyday life.
In the same context, there are a number of steps and tips related to diet, what should we eat?
What you put in your body becomes even more important in middle age, health now is not as easy as looking in the mirror and looking at the scale, we have to follow these simple rules and you have to make sure that your diet works for you. and not against you.
Drinking water (iStock)
4. Stay hydrated
Consumption of water relieves even a small amount of almost all diseases, as a hydrated body is our optimal and natural state of health, helping to flush out toxins, reduce inflammation, lubricate joints, support metabolism. and improve energy, digestion and mental performance.
And your health will often improve significantly just by increasing your water intake.
Staying hydrated is also absolutely essential if you want long term health, so make a habit of carrying a bottle of water with you and start replacing sodas and fruit juices with it.
healthy food (istock)
5- adopt a balanced diet
In addition to keeping your body hydrated, it is recommended that you eat a balanced diet without the complications of calorie counting and dieting.
Here’s a simple rule to use instead: Eat 40 percent carbohydrate, 30 percent fat, and 30 percent protein.
This should ensure that you have enough energy to meet the demands of the day, eat all of the building blocks for post-workout muscle repair, and provide you with the fats needed for optimal hair, hormone, and skin health.
Of course, everyone is a little different, and you can play around with this format according to your needs. But it’s a great start to a diet that will make you fight back later in life.
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