5 Essential Exercises For Women to Shed Those Extra Kilos in 40s

With the right combination of strength training, cardio, and stretching, women in their 40s can definitely achieve their weight loss goals.

Weight Loss Tips: 5 Essential Exercises for Women to Lose Extra Weight at 40
Weight Loss Tips: 5 Essential Exercises for Women to Lose Extra Weight at 40

Exercise is an important part of any healthy lifestyle and is a great way to help you achieve your weight loss goals. It's important to tailor your exercise routine to your age and fitness level so you can get the most out of it. Basically, winter can be a tough time for women in their 40s trying to lose weight. Cold weather can often make it difficult to exercise regularly, as cold temperatures and shorter days lead to decreased motivation and increased sedentary behavior. Lack of sunlight also leads to lower levels of serotonin, a hormone associated with mood regulation, and higher levels of melatonin, which promotes sleepiness. This can lead to feelings of fatigue and depression, making it harder to maintain an exercise routine.

Luckily, a few exercises can help you shed those extra pounds while keeping you warm and cozy during the winter months. With the right combination of strength training, cardio, and stretching, you can achieve your desired weight loss goals while staying healthy and fit in colder temperatures. Here are 5 exercises for women in their 40s who want to lose weight.

Lose Weight: 5 Simple Exercises For Women In Their 40s

1. Squat: Reaching 40 is a great milestone. Squats are one of the best weight loss exercises to start your weight loss journey. It helps activate all core muscles and improves stability and strength. In order to complete a set of squats, you must control your breathing, taking a deep breath at the beginning of each repetition and exhaling.

2. Walk briskly for 30-40 minutes: A brisk walk of 30-40 minutes a day is a great way to stay healthy. It helps improve your overall health and physical fitness by improving your cardiovascular endurance, muscle strength and flexibility. Plus, it can help you reduce stress and improve your mood. A brisk walk of 30-40 minutes a day can also help you burn 150 calories and lose weight. People who cannot exercise in the morning can choose to walk in the evening.

3. Running: Weight loss is a challenging process that requires dedication and commitment. It involves burning more calories than you expend and exercising regularly to achieve your ideal weight plan. Running is an effective form of exercise that can help you achieve your ideal weight goals. A regular 30-minute run can burn up to 671 calories when conditions are met. Plus, running can help you build strength and stamina, which are essential for maintaining a healthy lifestyle.

4. Jumping Jacks: Jumping jacks are a great and inexpensive exercise to keep up with a regular cardio routine. It targets the major muscles of the lower body, from the calves to the glutes. Shorter jumping jacks can increase calorie burn and improve overall fitness. For starters, aim for 10 minutes of this activity every day, as 10 minutes of jumping jacks can help you burn up to 80-100 calories.

5. Aerobic exercise: Aerobic exercise such as Zumba or dancing improves cardiovascular health in women. Cardiovascular exercise also helps lower blood pressure and keeps arteries open by raising blood levels of “good” high-density lipoprotein (HDL) cholesterol and lowering levels of “bad” low-density lipoprotein (LDL) cholesterol. Regular physical activity helps regulate insulin levels and lower blood sugar, while also managing weight.30 to 40 minutes of aerobic activity 2 to 3 times per week is recommended for overall health benefits

Fitness and nutrition expert Rohit Shelatkar says “Regular exercise and a balanced diet are essential to maintaining a healthy lifestyle. Exercise helps build muscle, increase stamina, reduce stress and improve overall health. In addition, carbohydrates, protein, vitamins, minerals and calcium A balanced diet is key to maintaining energy levels. By sticking to a consistent exercise program and eating a balanced diet, you can ensure your body gets all the nutrients it needs for optimal health.”

Published: Feb 12, 2023 at 11:27 AM IST

Updated: February 12, 2023 at 11:33 AM IST

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