The expert warned about the risks of "New Year's" promises to start sports after 40 years

After the age of 30-40, the approach to physical activity requires revision: there are no universal programs and "mandatory standards" for everyone. Kirill Antonov, senior instructor and methodologist at the Department of Restorative Medicine of JSC Meditsina (Academician Roitberg Clinic), told Izvestia on December 26 how to train wisely and without New Year's self-deception.

According to him, the body changes with age, so the load should be selected taking into account the state of health and individual capabilities. This is especially important for people with chronic diseases such as arthritis, cardiovascular diseases or diabetes. In such cases, attempts to "meet the norm" at any cost, for example, to walk 10,000 steps a day, can lead to injury or overload of the heart. It is not the quantity that gives a much greater effect, but the intensity of movement: active walking at a pace of about 100 steps per minute is more useful than a slow walk, even with a smaller volume.

"WHO has long shifted the focus from pedometers to activity time: from 150 to 300 minutes of moderate exercise per week. It can be anything — walking, swimming, cycling, gym, yoga. Even household activities like cleaning or working in the countryside are considered a contribution to overall health. This approach takes into account a person's individual capabilities and reduces the risk of burnout, which often occurs among those who fanatically seek to "beat the norm," the expert emphasized.

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Antonov also stressed the importance of combining different types of loads. Aerobic training supports heart function, strength training helps maintain muscle mass, which gradually decreases after age 30, and stretching exercises increase flexibility and reduce the risk of injury. According to him, an integrated approach is much more effective than a single type of load.

Another common problem is excessive performance monitoring. The constant "race for numbers" turns sports into a source of stress and often leads to withdrawal from classes. It is much more productive to consider physical activity as a tool for improving the quality of life, rather than as a commitment.

"Sports after 30 or 40 years are not about "New Year's promises" and not about perfect shape. It's about functionality: climbing stairs freely, playing with children, and not getting tired during an active day," the source emphasized.

The expert recommended building workouts in stages, taking into account the individual characteristics of the body, combining types of physical activity and, in case of chronic diseases, seeking advice from a specialist in restorative medicine. According to him, you can start classes at any age if you approach it carefully and avoid excessive stress.

Science Daily magazine reported on December 15 that the human brain can be up to eight years younger than its biological age due to optimism, quality sleep, stress management and social support. Slowing down brain aging is important for the prevention of cognitive impairment, dementia, and Alzheimer's disease.

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