1, quit smoking
Smoking is harmful to health, especially to lung health, sexual function and oral hygiene. In addition, smoking will increase the risk of venous diseases in men, so men must quit smoking, even if they can't quit smoking, they should also reduce their smoking.
2. Lose weight properly
Many people will show signs of getting fat when they reach middle age. If it is not particularly obvious, don't be too careless, but if it is already obvious, you should pay attention to losing weight. Middle-aged men should lose weight step by step. They should keep exercising every day, try to eat lightly and drink some tea to help digestion.
3. Develop good living habits
Pay attention to the quality of life and sleep. After forty, the function of the body began to decline. At this time, we should develop good living habits, try not to stay up late, especially in sexual life, and pay attention to preventing kidney deficiency.
4. Appropriate entertainment
Men of this age are at an awkward age. Maybe you don't have extra time and money to participate in recreational activities and relax yourself, but from a health point of view, entertainment doesn't have to cost a lot of money, such as chatting with children, traveling to nearby cities occasionally, or doing something you like. Not paying is not a good way to relax. You can try it as long as you feel comfortable and harmless.
5. Pay attention to physical examination
Chinese medicine believes that after the age of 40, the internal organs and the twelve meridians began to decline, the skin became increasingly flabby, the facial luster slowly disappeared, the hair turned white, the cardiovascular and cerebrovascular diseases became fragile, and chronic diseases began to accumulate, so regular physical examinations were needed. In addition to the basic items such as blood pressure and blood sugar, people over 40 years old should also increase the examination of blood vessels, prostate, bones and joints, Helicobacter pylori infection, tumor markers, breast, cervix and thyroid. People with familial genetic diseases should have targeted examinations.
What should 40-year-old men eat?
1, eat foods rich in fiber.
The main function of plant fiber is to accelerate intestinal peristalsis, lower cholesterol and some bile salts, lower glucose and fatty acids in blood, lower blood pressure, reduce the incidence of coronary atherosclerosis, heart disease and diabetes, eliminate some carcinogens and avoid rectal cancer. People will feel full after eating food rich in plant fiber, and they don't have to worry about accumulating excess calories, so they also have the effect of losing weight. It is recommended that men eat 18-20g plant fiber every meal. The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.
Step 2 eat foods containing magnesium
Magnesium helps to regulate human heart activity, lower blood pressure, prevent heart disease and improve male fertility. It is recommended that men eat 2 bowls of oatmeal with milk for breakfast. 1 banana. Foods containing more magnesium include soybeans (information, market), baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables, seafood and so on.
Step 3 eat a certain amount of chromium
Chromium helps to promote the metabolism of cholesterol and enhance the endurance of the body. In addition, it can also promote the formation of muscles and avoid excess fat under certain physical conditions. Middle-aged men need at least 50 micrograms of chromium every day, while those active men need 100-200 micrograms every day. However, it should be noted that chromium is difficult to obtain from food. It is suggested that men take pharmaceutical preparations containing chromium (such as vitamins and minerals) or drink beer.
4. eat foods containing vitamin B6.
Vitamin B6 helps to improve people's immunity and can prevent skin cancer, bladder cancer and kidney calculi. Men need 2 mg of vitamin B6 every day, which is equivalent to the content of 2 large bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados and bananas.
5. eat foods containing vitamin a.
Vitamin A helps to improve people's immunity, prevent cancer and protect people's eyesight. An adult man needs to take 1000 micrograms of vitamin A every day, but excessive intake is harmful to his health. Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupes and so on.
Key points of 40-year-old man's exercise
1, don't underestimate your sports ability, you can do a high-intensity exercise appropriately.
Don't think that after 40 years old, your athletic ability will plummet. The study found that men's athletic ability is between 50 and 75 years old, which will only decrease by 3.4% every year. Therefore, don't be afraid of high-intensity sports such as basketball and football. Appropriate participation can not only enhance physical fitness, but also help to reduce stress and relax.
2. Choose the way that makes you comfortable.
If you often have some physical discomfort while playing a certain sport, it means that you are not suitable for this sport.
3. Adjust the speed and give priority to interval training.
For example, walking can be combined with fast walking, slow walking and jogging during exercise, which will help you consume more calories in a short time and eliminate beer belly.
4, just start exercising, don't ask too fast.
If you have no exercise habits before, you can start with the simplest walking. Increase the amount of exercise after forming a habit. People in their forties should fully warm up no matter how experienced they are.
5. Increase strength, flexibility and balance exercises.
With the increase of age, human organs are aging. Therefore, aerobic exercise should be carried out for 30 minutes every day, but the strength, flexibility and balance should be appropriately increased.
6. Diversification of sports
Doing the same exercise every day is easy to get bored and hurt, especially for men over 40 years old. Therefore, it is suggested to carry out cross exercises, such as the combination of running and cycling, swimming and strength equipment exercises.
7. Exercise with everyone.
It is important to get the support of family and friends. Let's encourage each other and train together.
8. Pay attention to old injuries
Exercise must pay attention to old injuries. If your knee is injured, running is not the best choice.
40-year-old male fitness program
On Monday, the training place: the middle of pectoral muscle, triceps brachii.
3× 10RM barbell bench press
3× 10 dumbbell bird
3× 10 tension clamping box
3× 10 butterfly brooch
3× 10 heavy hammer falls
3× 10 dumbbell flexion and extension
Wednesday, training place: latissimus dorsi and biceps brachii.
3× 10 heavy hammer seat
3× 10 rowing in sitting position
3× 10 standing dumbbell bent down to row.
3× 10 standing barbell bending
3× 10 sitting dumbbell bending
Friday, training site: deltoid and abdominal muscles.
Barbell sitting posture is 3× 10.
3× 10 before dumbbell lifting.
Dumbbell side lift 3× 10
Dumbbells bend over and lift 3× 10 horizontally.
Sit-ups 1×25
Goats stand up 1×25
Saturday, training area: legs
3× 10 Squat
3× 10 leg
3× 10 sitting leg flexion and extension
3× 10 prone leg flexion
3× 10 lifting heel
Note: Exercise moderately, you don't have to exercise every day.