Longevity Fitness: Smart Gym Exercises for Men Over 40 for Healthy Aging
1. SquatsSquats build strength, balance, and mobility by targeting legs, glutes, and core. Stand tall, lower as if sitting, then rise. Perform 3 sets of 12–15 reps to stay strong, mobile, and prevent age-related muscle loss.
2. Pull-Ups or Lat PulldownsBack exercises strengthen muscles, improve posture, and counteract long hours of sitting. Perform 3 sets of 8–10 reps to build upper-body strength, support spinal health, and prevent back pain for better daily performance.
3. Plank and Core VariationsA strong core guards against back pain and promotes healthy aging. Hold a plank for 30–60 seconds, adding side planks for challenge. Perform 3 rounds to strengthen your spine, improve balance, and enhance overall stability.
4. Rowing MachineRowing is a full-body, low-impact cardio workout that strengthens muscles and boosts endurance. Row for 15–20 minutes at a moderate pace to burn calories, improve heart health, and protect your joints from strain.
5. Mobility and Stretching RoutineFlexibility training keeps your body youthful and pain-free. Spend 10 minutes daily on hip openers, shoulder stretches, or yoga poses like Child’s Pose and Cat-Cow to improve mobility, ease stiffness, and support long-term joint health.
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