Must Follow for Exservicemen at middle age group

Are you in the age group of 40 to 50 ? If yes , the you must read this because it is for for your good health. 

You have been retired from Defence service or working in any Govt or Pvt organisation, your life is too busy.  But you must have seen that a large number of people at your age are daily falling ill due to heart disease or Diabetes, Gall Bladder Stone, Kidney stone etc which can be prevented with some simple lifestyle changes.  The Health care experts always suggest some exercise which you need to do everyday to keep your organs physically and functionally Fit always.

It’s important to note that before starting any new exercise program, especially for individuals in the 40 to 50 age group, it’s advisable to consult with a healthcare professional to ensure that the chosen exercises are safe and appropriate for individual health conditions. Assuming there are no contraindications, here are five exercises that can be beneficial for men in this age group:

Cardiovascular Exercise This is helpful to keep your Heart Strong 

 Some Suggested Exercise –  brisk walking, cycling, swimming etc.

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Cardiovascular exercise helps maintain heart health, control weight, and boost mood.

Strength Training to increase body strength.

Engage in strength training exercises at least twice a week.
Focus on compound movements like squats, deadlifts, bench presses, and rows.
Strength training helps preserve lean muscle mass, which tends to decline with age.

Flexibility and Mobility Exercises for beating the age

Include dynamic stretching and mobility exercises to maintain flexibility.
Yoga or Pilates can be excellent for improving flexibility and overall body awareness.

Core Exercises : master of all kind of strength

Include exercises that target the core muscles, such as planks, Russian twists, and leg raises.A strong core is essential for stability and can help prevent lower back pain.

Balance and Stability Exercises: keep you stand still

Include exercises that challenge balance, such as single-leg stands, heel-to-toe walks, or stability ball exercises. Balance training becomes increasingly important as we age to reduce the risk of falls.

Remember to start gradually and progress at a pace that is comfortable for you. It’s crucial to listen to your body and modify exercises if needed. If you’re new to exercise or haven’t been active for a while, consider working with a fitness professional to ensure proper form and technique. Additionally, a well-rounded fitness program should be complemented by a balanced and nutritious diet to support overall health and well-being.

Here’s a list of five exercises with detailed instructions that can be beneficial for a 40 to 50 age group Indian male. As always, it’s important to warm up before starting any exercise and consult with a healthcare professional if there are any health concerns.

Brisk Walking

How to do it –

Start with a slow walk for 5 minutes to warm up.
Gradually increase your pace to a brisk walk.
Aim for at least 30 minutes of brisk walking, 5 days a week.
Swing your arms naturally, and maintain an upright posture.

Bodyweight Squats

How to do it: 

Stand with feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back.
Keep your back straight, chest up, and knees in line with your toes.
Lower down as far as comfortable, then push through your heels to return to the starting position.
Aim for 2 sets of 12-15 repetitions.

Yoga – Downward Dog

How to do it:

Start on your hands and knees in a tabletop position.
Lift your hips towards the ceiling, straightening your legs and arms to form an inverted V shape.
Keep your hands shoulder-width apart, and your feet hip-width apart.
Hold for 30 seconds to 1 minute, breathing deeply.
This helps stretch and strengthen the entire body.

Plank

How to do it:

Begin in a forearm plank position with elbows directly below the shoulders.
Keep your body in a straight line from head to heels.
Engage your core and hold the position for 30 seconds to 1 minute.
Gradually increase the duration as you build strength.
This is excellent for core stability.

Bhujangasana (Cobra Pose)

How to do it:
Lie on your stomach with your hands placed beneath your shoulders.
Inhale and lift your chest off the floor, straightening your arms.
Keep your hips grounded and look up without straining your neck.
Hold for 15-30 seconds, then exhale as you lower back down.
This yoga pose helps strengthen the back and improve posture.

Remember to cool down after your workout with some stretching and deep breathing. Stay hydrated, and pay attention to your body’s signals. If you have any pre-existing health conditions or concerns, it’s advisable to consult with a fitness professional or healthcare provider before starting a new exercise routine.

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