Healthy living after "40": Fitness Benefits, proven by health experts + Step-by-Step Fitness plan for Seniors to get started safely

Physical fitness is an important component of maintaining a healthy and balanced lifestyle at all levels of life in general, but physical fitness for the elderly is especially important, as regular exercise for the elderly is one of the most important beneficial habits that promote physical activity and overall health. It also minimizes the deterioration of physical function. Physical fitness is known to significantly reduce the risk of chronic diseases such as osteoporosis, heart disease, stroke, certain cancers and diabetes. Sport plays a pivotal role in the lives of older adults because it enhances their flexibility and helps maintain balance and muscle strength, leading to healthy physical activity, independence and self-reliance, improved mood, as well as reduced stress and depression.

    It is a well-known fact that after the age of 40, the body undergoes a gradual change in various elements, such as skin, bones, hormones, memory and more. This varies from person to person depending on genetic and lifestyle factors.

 In this article, I will discuss the key benefits of physical fitness for the elderly, as shared by health experts, and its crucial role in preventing the progression of these symptoms and changes.

 Preventing Osteoporosis:

Health experts emphasize that regular exercise helps maintain bone quality and density and plays a crucial role in preventing fractures, especially in the spine, hips and wrists. To understand more, dear reader, when you exercise, your body performs a mechanical process called mechanical stimulation ( Mechanical loading) , such as walking, running, or lifting weights, in this way your bones are exposed to mechanical forces that stimulate bone-building (Osteoblasts) cells to produce more bone matrix (Matrix Bone). These cells produce essential minerals such as phosphorus and calcium, which improves bone quality, hardness and density, in addition to other benefits such as stimulating the production of bone hormones, blood flow to the bones and increasing bone mineral deposition.

Enhancing Cardiovascular Efficiency:

When you engage in physical exercise, your body begins to consume a higher percentage of oxygen, causing the body's capillaries to expand. As a result, your body requires more oxygen than usual. At this point, the heart pumps oxygen-rich blood to supply the rest of the body at a faster rate. During exercise, the heart's pumping activity increases by five to seven times. To meet this demand, the heart strengthens its pumping power to efficiently deliver blood to the muscles, providing them with red blood cells, oxygen, and other essential nutrients.

As a result, the muscles of the heart's arteries and the body's arteries expand, improving the efficiency of their walls. Moreover, the level of harmful cholesterol, which can cause artery blockages and plaque buildup, decreases. At the same time, the level of good cholesterol increases, helping to remove fats from the blood vessels.

Enhancing Mental Health:

Engaging in physical exercise is not just about improving your physical appearance; it is one of the most powerful and natural tools for enhancing your mental and emotional well-being. Naturally, achieving a fit and well-shaped body will involuntarily boost your mood and directly or indirectly stimulate your happiness hormones.

It is well known that after the age of forty, sleep quality declines, and the risk of depression increases. But here's some good news, dear reader—your decision to exercise regularly will significantly stimulate endorphins and serotonin, two hormones responsible for increasing pain tolerance, regulating mood, and promoting relaxation.

Not only that, but exercise also plays a crucial role in enhancing memory and cognitive functions, particularly in older adults. This happens by stimulating the production of Brain-Derived Neurotrophic Factor (BDNF), which helps develop new neurons and brings about various positive neurological changes.

 Improving Skin and Complexion Quality:

The benefits of exercising are not limited to building muscles and shaping the body; it also plays a crucial role in enhancing skin quality, especially for older adults. Regular physical activity helps reduce the appearance of wrinkles and signs of aging by stimulating the production of elastin and collagen. These two components significantly improve skin elasticity and prevent sagging. Additionally, they help maintain the skin’s structure and restore its natural shape after stretching. Moreover, exercise promotes hormonal balance, leading to an increased secretion of anti-inflammatory substances regulated by cytokines—chemical compounds produced by cells that play a vital role in strengthening the immune system and reducing inflammation progression.

A plan of exercise routines for seniors:

1. Slow Walking or Fast Running Exercises

You can do this exercise at home or in the gym, but I recommend practicing it in a park or forest. Both environments help you inhale the freshest air and high-quality oxygen. Here’s what you need to do:

• Start at a very slow pace, then gradually increase your speed over time.
• Repeat the exercise daily and increase the duration by 5 minutes each week.

2. Balance Exercises

This exercise is designed to improve balance in older adults, preventing falls or any imbalance.

• Stand near a wall or a stable surface that provides support and a sense of security.
• Lift one foot and balance on the other for ten seconds, then switch legs.
• Repeat the exercise five times for each leg.

3. Practicing Yoga Exercises

Yoga consists of various styles, such as Vinyasa Yoga, Hatha Yoga, and the well-known Thai Yoga. This practice helps improve flexibility, strengthen muscles, and enhance focus and self-awareness. Yoga includes many poses and exercises, and I suggest trying the Child’s Pose (Balasana):

• Lower your body forward, placing your forehead on the ground with your arms stretched out in front of you or resting beside you.
• Hold this position for 30 seconds to a minute while maintaining steady breathing.

For reference, you can also try other yoga poses like the Cobra Pose, which I previously explained in my article(https://www.girud.com/2025/03/start-your-fitness-journey-5-best.html)

4. Chinese Sports

Chinese sports are among the best exercises for seniors due to their easy-to-perform movements and great effectiveness.

The Tai Chi (Tai Chi Chuan) exercise is a martial art practice that focuses on balance and simple movements:

• Slowly raise your hands to the sky, then lower them gently.
• Take a small step forward while moving your hands.
• Slowly open your hands.
• Perform downward strikes.
• Exhale deeply from your abdomen.
• Focus on inner concentration and clearing your mind.

There are many other similar exercises with great benefits, such as (Qi Gong)_(Ba Gua Zhang)_(Yuanji Dance)_(Luohan 18 Hands)...

If you would like a simplified explanation of these exercises, just leave a comment letting me know, and I will be happy to assist you, dear reader.

Ultimately, exercise remains a key factor in maintaining the health and vitality of seniors. It improves physical fitness, enhances skin quality, boosts mental well-being, and reduces the risk of many diseases. Therefore, it is essential to adopt a regular physical activity that suits your abilities—and even better, to make it a lifelong habit.

In the future, I will continue to explore valuable topics related to senior health and fitness. I will also provide you with the best exercises suitable for your age, ensuring a better lifestyle, along with expert advice to keep you informed about everything beneficial to your health.