Make your 40s rocking with perfect exercises to balance both your bone density and health

 ‘Men will be men both in their teens and forties.’ It is usually found that a man grows more handsome and fit with his age. The real reason behind it is exercises. At this age you should go for relaxing exercises than the rock-hard exercises. With age, the bones become smaller and more prone to any kind of injury. So, it is advisable to take up light exercise to stay fit and increase your Bone Mineral Density. Check out the below exercises for the same.

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Weight lifting

Researchers show that resistance training is a very effective means of improving bone density. At the age of 40, it is difficult to lift heavy weights but slightly resistive weights can do wonders to your bone density. It keeps you fits as well and gives you a healthy way of living.

Cardio with the stairs

Cardio exercises are very common yet most important for starting a workout. However, with time the traditional cardio machine has changed to a stair monster that gives you better fitness regime to follow. All you have to do is climb stairs the similar way you used the treadmill. This is a perfect way to stay fit in the 40s keeping your BMD balanced.

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High intensity interval trainings

A man in his 40s is definitely a busy person and hence he should opt for HIIT. He will be able to shed more calories and the more intense his workout will be the more improved his bone mineral density will be. Intense workout with fixed period rest is a perfect routine for staying fit.

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‘I don’t stop when I’m tired, I stop when I’m done’ is the attitude every runner should possess. Each man has a dream to be Usain Bolt. Always remember, the feeling which you get from a good run is far better than the feeling you get from just sitting around thinking and wishing you were running. Hard work, dedication, will power and exercise is a runners’ key to success. However, there is a big difference between various actions and words. Although  there are a number of Health Coach SF and Health Coach San Francisco.

Following are some of the core exercises for the runners to pursue:

Splay the toe and exercise the short foot

Try to move your toe away from one another so that it does not touch each other. Try not to curl them or forcefully extend them. Practice this exercise throughout the day. This will help the foot core with the strength and stability it requires. Then keep your foot straight at an angle of 90 degrees, now try doming arches in your feet. This is the core exercise to stabilize the global muscles.

Cycle while sleeping

Lay down on a plank position. Stretch your hands over your head. Fold your knees and rotate it clock wise in a cycling position. Do it ten times vigorously. Then pausing for 2-3 seconds, do it anti-clock wise again for ten times.

The conversation rule for the run

As and when you start your run, talk to yourself in complete sentences. This helps in stimulating the heart and the breathing rate.

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