New Delhi: After the age of 40, many natural changes start happening in the body. Problems like gradual loss of muscle strength, decline in energy, weight gain and weakening of bones can become common after this age. However, experts say that if some good habits are adopted in time, the body can be kept fit, strong and active for a long time.
1. Do strength exercises daily
After the age of 40, just walking is not considered enough. Doing light strength training, such as push-ups, squats, dumbbell exercises or exercising with the help of resistance bands, at least 2 to 3 days a week keeps the muscles strong and maintains body strength.
2. Eat protein-rich food
At this age the body needs adequate protein to repair and strengthen muscles. Including pulses, cheese, eggs, milk, curd, soybean, fish or other protein-rich foods in the diet is considered beneficial.
3. Walk for 30 to 45 minutes every day
Regular walking keeps the heart healthy, improves blood circulation and helps in controlling weight. Walking at a brisk pace or light jogging can also be helpful in increasing the stamina of the body.
4. Don’t forget to get enough sleep
Good sleep of 7 to 8 hours daily is essential for body recovery, hormonal balance and mental health. Chronically getting less sleep can increase the risk of fatigue, stress, and many health problems.
5. Get regular health checkups done
After 40 years, it is considered better to get blood pressure, blood sugar, cholesterol, liver and kidney checked at least once a year. Many diseases can be detected in the early stages by timely testing.
6. Take care of mental health
Chronic stress can affect the body’s energy and immunity. Habits like yoga, meditation, deep breathing exercises, and spending time with family can be beneficial for both mental and physical health.
7. Maintain balance of water and nutrition
Drinking adequate amount of water throughout the day and including nutritious foods like fruits, green vegetables, whole grains and dry fruits in the diet provides essential vitamins and minerals to the body. This helps in reducing weakness and maintaining energy.
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