When people reach middle age, there are many things to consider, but they can't ignore their physical condition. Ken Fox, a professor at the University of Bristol in the UK, said that in the forties, people's muscle mass began to decrease and fat accumulated, which easily led to obesity, diabetes, high blood pressure, heart disease and stroke. Here are some small exercises that you can do every day. Stick to it and your health will get better and better.

9 simple movements suitable for elderly women

▼ Bobby Exercise: High-intensity aerobic exercise can improve metabolism. Do Bobby exercises 1 2 times a week. At first, you can only do one group and gradually increase the intensity of exercise.

▼ Squat: Every girl wants to have a beautiful ass. If you don't exercise, your ass will definitely collapse after 40. Squat is good for the whole body and can improve flexibility.

▼ Persistence: Insist on doing it 3 times a week for 90 seconds each time to adjust the core muscles. This kind of exercise is good for abdominal muscles, chest muscles and back muscles, and can prevent back pain.

▼ Dumbbell: Proper strength training can prevent chronic arthritis. Do 2-3 times a week, do 2-3 groups each time, and exercise with 1-3 kilograms of weights or dumbbells. If you persist, you will witness the miracle.

▼ Bend the knee bridge: After working in the office for a long time, the hip muscles will become weak and the metabolism will slow down. Bending knee bridge can improve these conditions and exercise gluteal muscles.

▼ Kneeling dumbbells: With the growth of age, problems such as muscle atrophy will come to you. In order to prevent bad posture and avoid back and shoulder pain, it is necessary to strengthen the muscle strength of shoulders and back.

▼ Elliptical machine: For women over 40 years old, low-intensity aerobic exercise is good for heart health. If you want to exercise your heart, you can keep your heart rate at around 80% for 30 minutes, 3 to 4 times a week.

▼ Walking: Walking is the simplest and best exercise, which can burn calories, improve mood and won't wear out joints.

▼ Yoga: A recent study by the Bloomberg School of Public Health of Johns Hopkins University, a well-known American public health research institution, found that middle-aged women are more likely to suffer from depression. Yoga can regulate mood, fight depression and relieve stress and anxiety.

The fitness state after 40 years old is different from that when you were young. It is found that every 10 year, the basal metabolic rate of human body will decrease by 1 ~ 2%, and proper exercise can delay aging. Let's start today ~