The benefits of running at the age of 40 note that from this age, cardiovascular disease is our number one enemy. Just like Ava? In her book Change Your Life and Running, Dr. Ferrer explained: "Before running can control blood pressure and reduce regular physical activity of triglycerides, it is necessary to make a physical health assessment first, and it is more important to start from the age of 40, because the probability of risk factors, especially cardiovascular diseases, is higher. If you are not good at running, I encourage you to start for the sake of health. Valentine? In his book Heart and Mind, Dr Fausdale explained: "Physical exercise can increase high-density lipoprotein (good cholesterol), reduce harmful triglycerides, help lower blood pressure, and fight overweight and obesity. This means that a 50-year-old person who has regular exercise habits lives four years longer than a person who sits still. As we mentioned in Chapter 8, we will grow old. From the age of 30, we will lose 1% muscle group every year. Running can strengthen our muscles. In addition, the doctor also mentioned: "Running can improve metabolic rate, store calcium, and make bones stronger and healthier. Running and menopause will occur between the ages of 50 and 5 1 year, but your hormones (estrogen and lutein) will drop to very low values during menopause-starting from around 40 years old and lasting for several months or even ten years. From here on, problems appear one after another, not only temper change, insomnia and hot flashes-my mother calls this a burst of fever, and you want to stick your head in the refrigerator, but also because estrogen plays an important role in protecting our bones and heart. Claire. Kovacek explained in her book Encyclopedia of Women's Running: "Estrogen helps to keep the overall cholesterol low, while the beneficial cholesterol is high. However, the lack of estrogen will harden blood vessels, and platelets will accumulate in them, causing the risk of cardiovascular diseases. In addition, estrogen can protect bones from calcium loss and inhibit so-called osteoclasts from eroding bones. The bone slowly appears holes, which is called osteoporosis. Carlos. Dr macias explained: "Osteoporosis is the degeneration of bones, which may make it easy to fracture. The way to assess this risk is by defining bone mineral density (commonly called densitometry). The lower the bone density, the higher the risk of fracture. There are some risk factors for osteoporosis, the most important of which are female hormone deficiency (menopause or several months before menopause, or irregular menstruation or early menopause), underweight, too little calcium in diet and smoking. Therefore, the first way to reduce the risk of osteoporosis is to quit smoking, reduce or moderately drink alcohol, and supplement calcium in youth and adulthood (it may be a little late for some people …). How does running help menopause? Although many women are slim all their lives, they tend to accumulate fat after menopause because of their slow metabolism. In addition, another problem is that we slowly lose muscle groups and increase the percentage of fat. As a result, we become fat. Therefore, as discussed in Chapter 8, regular muscle endurance training can prevent the loss of muscle groups and improve the metabolic rate. The more muscles, the higher the metabolic rate, and the more fat you can burn, even if you don't exercise. On the other hand, we have said that from the age of 35, the bone tissue of bones will gradually decrease-at a rate of about 1% per year, and then increase at a rate of 3% to 5% after menopause. However, running is very helpful for strengthening bones. Kovacek explained, "When you run, your musculoskeletal system must bear your weight (cycling or swimming is not the same problem). This muscle strength will increase your bone density. In addition, exercise combined with high calcium diet can restore bone density. But running alone is not enough. Dr. macias explained, "Running helps us to prevent bone loss in our feet, but it is not helpful to the spine (second only to the prone position of the femur). Therefore, experts suggest developing the habit of exercising the trunk and upper body, lifting dumbbells lightly and increasing the number of repetitions of each exercise. In addition, women with osteoporosis should receive density measurement according to the doctor's instructions and take appropriate calcium supplements. If they have any fracture symptoms, they should see a doctor immediately (sometimes small fractures are confused with fibrillar fracture or contracture).