If you’re a 40-year-old woman and you want to get in shape, you should engage in exercises designed for middle-aged women. As you age, you may lose muscular mass, have stubborn abdominal fat and have low energy. Cardio exercises can be a great way to lose weight because they not only help you burn calories but also enhance cardiovascular health. However, your metabolism slows down as you get older, making it harder for you to shed extra pounds. Cardio workouts can help boost your metabolism and aid in weight loss, which can help you overcome these obstacles. Additionally, cardiovascular exercise can lower the risk of chronic diseases, improve mood, and boost energy levels.

5 cardio exercises for women over 40

Here are some of the best cardio exercises for women over 40, as explained by fitness instructor Bhavna Harchandrai.

1. Brisk walking

Brisk walking is an easy-to-do, low-impact, and incredibly beneficial exercise for your joints. Aim for 30 to 60 minutes of walk every day as it helps increase metabolism and burn calories.

2. Cycling

Riding a bike, whether outdoors or on a stationary cycle, is an excellent method to burn calories and protect your joints. To keep it interesting, you can select various terrains and intensities.

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3. Swimming

A great full-body exercise that is easy on the joints and still helps you lose weight is swimming. It strengthens several muscle groups, promotes cardiovascular health, and burns calories.

4. Low-impact aerobics

Joining aerobic or step classes can be encouraging, and they provide a high-intensity cardio workout to help you lose weight.

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5. Dancing

Dancing is a fun way to stay active in addition to being a fantastic cardio workout. Think about enrolling in dance classes or just jamming out to your favourite music at home.

A good hi-Lo intensity cardio workout will burn fat and calories more than a steady-state cardio such as walking and swimming. This is especially beneficial for women who are undergoing perimenopause or menopause. Fat tends to accumulate around the belly (visceral fat) and alternating Hi-Lo intensity cardio will help combat this. Don’t forget to get medical advice before beginning a new fitness regimen, particularly if you have any underlying medical issues.

Benefits of cardio workouts for women over 40

Cardio exercises offer numerous benefits for women over 40, says the expert.

1. Promotes heart health

Cardiovascular exercises strengthen the heart, reduce the risk of heart disease, and help maintain healthy blood pressure and cholesterol levels.

2. Helps manage weight

Regular cardio helps in burning calories and managing your weight, which is commonly associated with ageing.

Also Read: 4 exercises that can be done in 20-minutes for a full-blown cardio

3. Enhances your mood

Cardiovascular activities release endorphins, promoting a positive mood and reducing stress, anxiety, and symptoms of depression.

4. Promotes bone health

Weight-bearing cardio exercises, like brisk walking or jogging, contribute to bone density, helping to prevent osteoporosis.

5. Improves sleep

Regular cardio can enhance sleep quality, which is crucial for overall well-being and energy levels.

6. Boosts metabolism

Cardiovascular workouts improve metabolism, aiding in weight control and maintaining a healthy body composition.

7. Hormonal balance

Exercise, including cardio, can help regulate hormonal changes associated with menopause, potentially alleviating symptoms.

8. Increases energy levels

Engaging in regular cardio can boost overall energy levels and combat fatigue, enhancing daily performance.

Are there any side effects of cardio workout?

While high-impact cardio exercises can offer benefits, some women over 40 may choose to limit them due to potential concerns:

1. Joint problems: High-impact activities, like running or jumping, can put stress on joints, potentially leading to increased wear and tear. This may be a concern for individuals with joint issues or a history of joint injuries.
2. Injury risk: The risk of injuries, such as stress fractures or tendonitis, can be higher with high-impact exercises. This may be a consideration for those with a history of injuries or individuals looking to minimise injury risk.
3. Bone diseases: Some women over 40 may have concerns about bone density, and high-impact activities can affect your joints and bones. Low-impact cardio options may be preferred for those focusing on bone health.
4. Other conditions: Individuals with certain health conditions, such as arthritis or osteoporosis, may find low-impact cardio more suitable as high intensity cardio might exacerbate these conditions.

However, it is important to note that everyone is different, and what works for one person may not be the best fit for another. It’s advisable to consult with a healthcare professional or a fitness expert to determine the most suitable exercise regimen based on individual health, fitness level, and personal preferences.