As they get older, men and women experience a decrease in muscle strength and bone density. Between the ages of twenty and thirty, for example, men lose 15 percent of their muscle mass while women lose 10 percent.
This places them at risk for osteoporosis-a thinning of the bones that make them more vulnerable to fractures. Osteoporosis may also cause back pain.
The good news is that exercise can help lessen the impact of these changes. For example, weight training can help build muscles and strengthen bones, while high-impact aerobic exercises such as jogging are effective in combating bone loss.
Aerobic exercises are also efficient in combating bone loss. For example, jogging is a great way to keep your bones strong. Other aerobic exercises include swimming, biking, and running. These types of exercises are great for the cardiovascular system because they help to increase blood circulation throughout the body which benefits your heart.
Swimming is also an efficient exercise to use if you want to build up muscle strength. Swimming makes the muscles work because the resistance created by water has to be overcome in order for movement to occur.
For those who do not enjoy these outdoor activities, aqua aerobics are also an efficient form of high-impact aerobic exercise that will help strengthen muscles and bones without being too strenuous on the body.
If you’re looking for a way to build muscle strength and lose weight, then weight training is the exercise that you should be doing. Strength training exercises are designed to increase your muscle’s size and endurance by placing resistance on them. More often than not, people will lift weights or use a piece of equipment called a “resistance band” which can be found at any local sports store.
Sports that involve a great deal of stopping and starting such as soccer or basketball should be avoided because they can lead to injury. In addition, contact sports like football and rugby are not recommended for people over the age of thirty since they can also cause injury.
Volleyball is a sport that is great for the cardiovascular system because it involves jumping, running, and swinging of arms. It can help lessen the likelihood of falling or injuring oneself which may occur while playing other contact sports.
Walking is another form of aerobic exercise that does not involve much strenuous movement making it a great form of exercise for people over the age of thirty. If you are looking to improve your cardiovascular health, then try walking briskly for approximately forty minutes, four times a week.
It is recommended that you choose an outdoor destination to walk towards because it will help increase the intensity and make the experience more enjoyable.
It’s important to exercise regularly when you’re over the age of thirty. When you feel that your fitness level is deteriorating, try to change up your routines and add in a high-impact aerobic exercise such as jogging or swimming. We hope that this list of the best cardio sports for adults has given you some insight on what to do for exercise now that you’re over 30.