3 Types of exercise that should be avoided at the age of 40 years and over

Entering the age of 40 years, the body goes through various changes. From decreased metabolism to bones that are no longer as strong as they used to be. For that, entering the age of 40 there are several habits that you need to adjust. Including exercise habits. Even though exercise is healthy for the body, there are several types of exercise that can actually be bad for health. This is because your tendons, muscles, and joints change with age.

Types of exercise that should be avoided at the age of 40 and over

Shin Ohtake, a fitness expert and doctorate graduate of Palmer Chiropractic College West, Northern California, states there are several types of exercise that should be avoided when you are 40 years old, namely:

1. Strenuous cardio exercise

Cardio is indeed a healthy and easy exercise to do. However, if you are over 40 years old, vigorous cardio exercise can actually increase belly fat and accelerate aging. Ohtake states there is a study that states that heavy cardio exercise and done for a long time can increase the hormone cortisol (stress hormone) which makes belly fat increase.

In addition, other research also states that cardio exercise that is too heavy can increase the production of free radicals. Free radicals are molecules that can damage healthy cells in the body and cause chronic inflammation. As a result, this condition can result in faster aging of the body and cause various serious health problems.

However, that doesn't mean you shouldn't do cardio exercise. Just limit the time and don't do it too hard. Ohtake says doing one minute of cardio is the most effective way to keep your body in shape while burning stubborn belly fat without having to suffer adverse side effects.

2. Sit ups and crunches

To do sit ups and crunches excessively, especially with the wrong technique at the age of 40 years and over can injure your lower back. Not only that, this condition can also put excessive pressure on the spine.

As a result, you are at high risk for spinal cord injury. Therefore, you should avoid this type of exercise so that you avoid the danger of a fatal injury.

According to dr. Katherina Coyner, orthopedic surgeon from the University of Texas Southwestern Medical Center, would be much better off doing plank exercises to help strengthen the muscles in the core of the body.

This one exercise is not only easy but can also keep the spine perfectly straight. Do this with both forearms resting on the floor and hold the position for 30 seconds.

3. Leg press

Leg press is one of the sports that need to be avoided when you enter the age of 40 years and over. Aging makes your knees, feet and lower back more prone to injury. Moreover, as you get older, usually the knees and feet tend to decrease in strength. Usually this condition will be felt when you climb or descend the stairs.

Your knees will feel sore, weak, and vibrate when you go up and down stairs. For that, you should not put excessive pressure and load on your feet by doing sports leg press.

It's better if you do sports that can improve your balance. The reason is, the balance of the body decreases with age and can increase the risk of sprains while walking.

To practice this, you can practice standing on one leg for a few minutes a day. Try to hold it for 20 seconds before replacing it with another leg.