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Exercises for Men in Their 30s and 40s - Feel Younger and Fitter for Longer
It has been proven that regular exercise can not only improve body functions but also significantly improve the functioning of the brain too. Regular exercise at any age can do wonders for the body and even ends up reducing the chances of diseases as you age. People who exercised regularly throughout life have had better health conditions well into their old age.
However, exercising right is imperative. If you are not exercising right, it may cause even more harm than not exercising at all. Your body changes with age so your routine must change too – else it would only end up causing damage to your body. You must realise that exercising after the age of 30s is not so much about building muscle or a rock hard body, but more about conditioning and maintaining fitness that can help you do a lot of activities later on. Read on to find out more about what you should do in your 30s, and why you should do it.
Why Should Physical Activity Be One of the Priorities for Men Over 30’s?
There are many reasons as to why you should continue to exercise regularly into your 30s. Some of them have been given below:
Exercising regularly strengthens your heart as you age. When you become older, the nerve receptors around your heart reduce. These are the same receptors which control the speed of the heart, and consequently how oxygen moves around in your body. The reduction of your heartbeat may not be noticeable, but they exist all the same. This can be stopped through regular exercise, and you can make your heart beat faster for prolonged periods even into your 30s and 40s.
You can also control the onset of weight gain by doing weight training. Your body requires lesser calories as you age, but most of us tend to eat the same as in our 20s even though we are older – some start eating even more. This means that the weight gain will begin to become more pronounced, and cholesterol problems may also begin. This can be controlled using daily exercise to lose weight
The flexibility of the body reduces as you grow older, with the tendons starting to age too. By doing activities like stretching and yoga, you can remain nimble and agile when you are ageing
The reduction of muscle mass in the body can be prevented by resistance training, and thus, stop gaining weight even though you are ageing. A few sessions a week are sure to make a massive difference to your weight when the time comes
Bone density is best at age 30, after which the bone starts to lose mass owing to resorption. This can be prevented by regular high impact exercises like jogging, skipping and jumping
Exercising is the best medicine for ageing, too. Telomere erosion, one of the main reasons for cellular deterioration can be limited to regular exercise – this means that you are at a lower risk of age-related diseases like cancer and heart disease if you exercise.
Best Exercises for Men in 30s and 40s
Some of the best exercises for men in their 30’s and 40s.
1. Standard Planks
These are one of the most complete and easy-to-do exercises that you can do in your 30s. It increases strength, and you can also improve your balance and endurance along the way. Remember to do them correctly, though
2. Barbell Squats
These are a compound lift exercise which focuses primarily on the entire trunk, but your upper body and core benefit from this as well. You must remember not to use hefty loads since they can cause harm – focus on endurance with a moderate amount of weight, and ensure that the form of your knees and lower back are right to prevent any injuries.
3. Lying Down Leg Lifts
This exercise is meant to target the core muscles and the hip flexors of the body, which tend to lose strength as you age. A variant of this exercise is the hanging leg raise, which can cause stress over the shoulders if they are practised too much. This reduces stress on your body and lets you focus well on the parts that it is supposed to work on.
4. Elliptical Training
An elliptical is a machine which may seem to built for cardio, but it helps increase your strength too. Running seems like a fine alternative to it, but it may cause stress on your knees and legs if they are done too much – ellipticals help you focus more on your arm and core strength too. You can perform this exercise for as much as an hour every workout session, to good effect.
5. Push-Ups
Push-ups are a classic chest exercise, which can be done anywhere without needing any exercise. They focus on strength in the upper body and also improves the balance capabilities of the body. They also bring in a range of muscles, from the core and the leg muscles to your biceps and triceps. A complete exercise, make sure that you do as much of it as you can since it is a resistance exercise.
6. Yoga
Yoga might not sound like the ‘coolest’ option, especially for those who used to be gym rats when they were younger – however, you are old enough to not worry about what is ‘cool’ anymore. Yoga is the perfect low-impact exercise routine you can follow, as it focuses on flexibility and mental health as much as it does on your physical agility.
7. Hiking
This is perhaps the best way to have fun while you are simultaneously getting a workout in. You get to enjoy the amazing outdoors around you, and you can also make it more competitive for yourself by increasing the distance bit by bit every time you go hiking. Hiking is a fantastic cardio workout, and it also helps you work out all the major muscle groups in your body. This is more of an opportunity to get your work out done, rather than a leisurely Sunday activity.
8. Running Routines
The King of Cardio routines, running remains effective even if you are into your 40s. This is one of the best ways to keep the weight off, all the while maintaining the health of your heart. You must remember to ease into it, considering that your body is not what it once was – also remember to equip yourself properly, with good shoes and a high surface to run on.
Exercises That Men Should Avoid After the 30s
There are some exercises that you should keep away from too when you are older than the age of 30 or 35. Some of these have been covered below.
1. Sit-ups
They are one of the worst exercises that an older person can do, considering the stress they place on the back. You may injure your lower back or even herniating a disc from all the stress you place there. You can replace these with planks and side planks for better effect
2. Dead-lifts
While they do seem extremely macho to carry out, they are one of the worst things you can do to your body in your 30s – especially if you have no previous experience in them. Without understanding the form and having the core for it, your body may end up succumbing to a whole lot of injuries
3. Rows with Rotation
These are e fine exercise when you are younger to strengthen your back muscles, but you may again end up displacing a disc if you do them in the wrong manner
4. Russian Twists
Your lumbar spine is meant to provide stability to your body, and not mobility – if you twist them under stress long enough, it can become problematic to your body after some time
5. Overhead Presses
This again has to do with the form the person has while doing it, rather than the exercise itself. If not done rightly, you may end up injuring your lower back extensively
6. Leg Press
Leg presses are a great exercise for men’s buttocks may put a lot of stress on your lower back if the range of motion is too much, and this can cause nagging back pain which is extremely difficult to manage.
FAQ’S
Some questions you might have included:
1. How Often Should 30+ Men Workout?
You should exercise for 4-5 days a week, with 2-3 days of strength training 3-4 days of cardio training involved.
2. Can I Gain Muscle Once I Cross 30?
Of course, you can gain muscle – but know that the process is much harder. Your body slows down with age, and muscle mass tends to start reducing after the age of 30, along with bone density. Maintaining the existing muscle mass is going to be a challenge, and you will have to work harder if you want to gain muscle.
3. Is Cardio Bad for Men Over 30?
Cardio is not bad for men – however, bad form in any exercise may turn out to have an adverse impact on the overall health.
4. Which Exercise is Best to Do at Home for Men?
Planks, push-ups and lunges all work a lot of different muscle groups, and they are hard to beat when it comes to improving your overall health.
There is no doubt as to whether you should continue exercising when you are into your 30s and 40s – however, always remember to ensure that the form is right since your body is more fragile than before. Read more
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How to Prepare Your Child for School - Top 10 Tips
Going to school for the very first time can be can be frightening for children and nerve-racking for the parents. The prospect of going to a new place full of strangers and being away from the parents can be quite daunting for any child. This article explains various ways to prepare your child for school.
Ways to Prepare Your Child for School
How to prepare your child for preschool is a question that several parents have. Most children get anxious at the thought of going to someplace new and meeting people they have never seen before. You can help your child overcome the anxiety about starting school by fostering an enthusiastic and positive attitude towards school. Here are 10 ways to prepare your child for starting school:
1. Explain the Schedule
To know how to get ready for the first day of school, your child should first understand what a school day will be like. Explain your child about the regular schedule of a school. Tell her who will be in class with your child, and what she is expected to do. Make her practice eating from a lunch box. Make your child practice sitting still and listening to instructions. This will prepare her for sitting in the classroom for long and following the teacher’s instructions.
2. Visit the School Together
If the school has an orientation session prior to the starting date, make sure you attend it with your child. This way, you and your child can get an idea of what the school premises look like. You will also be able to meet the teacher and other parents. Your child can befriend other children who will be her classmates once the school begins. Even if there is no orientation, arrange to visit the school with your child.
3. Try on the Uniform
Try on school uniforms. This will get your child excited about going to school in a uniform. If there is no uniform, you can buy school supplies and let your child pack them in a school bag. This is a way for your child to practice packing her own school bag.
4. Ask Your Child How She Feels
Ask your child how she feels about going to school. Do not dismiss her fears or concerns. Make a note of your child’s reaction when there are conversations about school. See if your child reacts enthusiastically or anxiously. Try to reassure your child by answering all her questions. Encourage your child by fostering positive behaviour.
5. Point Out the Positives
Point out the positives about school in a cheerful and enthusiastic manner. Tell her how making new friends and learning new things can be a lot of fun. You can also tell your child stories about how school was fun for you when you were a child.
6. Have a Play Date with Other Kids in the Same Class
Organise a play date with other children who are going to be your child’s classmates. This way, your child will already have friends in the class before the school begins. Teach your child to say hello to her classmates and teacher.
7. Regularise the Sleep Routine
Sleep is very important for growing children. It is important to sleep early and wake up early on school days. A few days before school begins, start getting your child to bed early and train her to wake up early. This way, the child’s sleep routine becomes regular, and she will not be fussy and sleep deprived while going to school.
8. Train Her for Academic Readiness
School can be challenging if your child has no prior preparation. Before school begins, encourage your child to read and write her own name. Teach her the basics of numbers, colours, and letters of the alphabet. Let your child do artwork like finger painting or making shapes using modelling clay. This will help your child develop fine motor skills that are required for writing. Read to your child every day. Children who have experience with books will find it easy to learn to read. Reading to your child also helps her develop listening abilities. This will even prepare her when she goes for her admission interview in a school. Play games with your kid that involve listening to instructions and waiting for her turn to speak. This will prepare her for following instructions in school.
9. Ensure That Your Child Can Use the Toilet Independently
Children will have to use the toilet on their own in school. So, practice with your child and teach her how to manage bathroom door locks. Tell her to ensure that her dress is back in place before leaving the bathroom stall. Also, teach the child to flush the toilet and wash hands after use.
10. Train Your Child to Take Care of Her Things
Make your child understand that it is important to take care of her belongings. Teach her to put things like books, pencils, erasers, crayons, etc. back into her bag after use. Also, teach her how to pack up and store the lunch box in her bag after eating lunch. Let your child assist you in labelling all the belongings that are required for school. This way, the child will get used to recognising her name in print and will know which of the supplies belong to her.
Children can get nervous about going to school for the first time. Some children even have school phobia. With a little help from parents, children can overcome this fear and make learning fun. Before starting school, make sure that you teach your child about fire and road safety. Explain to your child how to handle things when an adult or another child makes her feel uncomfortable. You can also come up with a goodbye routine to make sure your child does not feel anxious about leaving you. When you leave your child at school, do not sneak out without saying goodbye, as this will make your child feel distressed. Instead, say goodbye calmly and explain that you will be back once school ends for the day.
Also Read: Is Boarding School Right for Your Child Read more
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False Negative Pregnancy Test
The first question that pops up is that can you get a false negative pregnancy test? Having missed your period and noticing certain signs, you might have taken the step to undertake a pregnancy test, only to get a negative result. Maybe you are relieved or dejected. But not having your periods even after that, can always hint towards you being pregnant and can be quite a shock to most people.
What is a False Negative Pregnancy Test?
If your pregnancy test yields a negative result but is incorrect, it is termed as a false negative pregnancy test but pregnant. This means that the test indicated that you are not pregnant, when in fact, you actually are. This occurs mostly with the home pregnancy test kits. These kits are built to read the presence of the human chorionic gonadotropin hormone in the urine. When it fails to read proper levels of the hormone, it terms the person to be not pregnant.
Are False Negative Pregnancy Tests Common?
A false negative urine pregnancy test then begs one to understand what chances of false negative pregnancy test really are. Generally, false negatives tend to be more common than false positives, with the likelihood of it being approximately 10 percent. Most home pregnancy test kits are usually accurate, with a percentage of 97.4% when they were conducted in clinical trials. In real life with everyday people, the accuracy tends to fall.
Reasons for False Negative Pregnancy Test
In trying to discover what can cause a false negative pregnancy test, there are a number of reasons you may encounter that results in such. In some cases, doctors might themselves know what medications can cause a false negative pregnancy test and try to look for chances of that happening with you.
Checking the result before the required time: The home pregnancy kit requires some time to react to the urine and depict the result as accurately as possible. Checking before time might give you a negative result when it truly is positive. It is best to follow the instructions on the kit to the letter and wait for around 10 minutes for the result to appear.
Conducting the test quite early: Many women tend to conduct the pregnancy test by themselves a bit too early than necessary. In the initial stages of pregnancy, the hormone that the kit detects, the hCG, is very low in quantity and is barely discernible. Blood tests are known to fail at these stages so the kits naturally fail to detect it, too.
Failure to follow the kit instructions : The kit has very specific instructions mentioned on it in order to get an accurate result. If the strips of the kit are not saturated properly with urine, or if the strip gets diluted with water or so falling on it, the result is bound to lose its accuracy. The time itself is of key importance. Checking too soon or checking it hours later may change the original accurate result.
Test kit sensitivity : Home pregnancy test kits also vary across their sensitivity levels. Certain kits are highly sensitive and can detect extremely low levels of hCG as well, equivalent to a blood test or so. However, other kits might not be as sensitive as that. Therefore, the chances of an inaccurate result might be higher if the kit you use is of low sensitivity and you test it before the hCG levels reach the required level.
Urine dilution : Since kits purely function on the constituents of the urine, any impurities present in it could cause the kit to give an inaccurate answer. The test should be conducted using the first urine of the morning. It is highly concentrated and has the best chances of containing good levels of hCG if you’re pregnant. This would reduce the chances of a false negative.
Expiration of the pregnancy kit : It is extremely important to note the expiry date mentioned on the kit prior to purchasing it. If the kit has expired, there’s no guarantee of the result being accurate.
Ongoing medicines : Certain medicines, specifically those for allergies, or for preventing convulsions in cases of epilepsy, diuretics and so on, have a tendency to cause the kit to deviate from its accurate result. These mostly result in a false negative.
Ectopic pregnancy : This is rare and usually happens to women who are more than 35 years old. In an ectopic pregnancy , the foetus forms inside the fallopian tube and not the uterus. Therefore, the pregnancy kit fails to detect the hCG levels and gives a false negative. This condition in itself is fatal and such pregnancies need to be removed immediately.
What Can You Do If You Get False Negative Result?
Here are a few things to do after a false negative result.
Repeat the test : If the first test you conducted turned out to be negative, and your periods failed to commence post a week after the test, then it is time to take the test again. A duration of 7 days is good enough to raise hCG levels within your body if you’re pregnant, which will be easily detected by the kit.
Talk to the doctor : In case your result was negative and you didn’t have your periods post that, consult with your doctor and get a professional opinion. He may recommend an ultrasound or a blood test and get a highly accurate idea of the pregnancy status.
Reset the menstrual cycle : It might so happen that the pregnancy kit is right and you aren’t pregnant, but you still might not have your periods. In such cases, check with your doctor or gynaecologist. Once confirmed about the absence of pregnancy, work towards setting the menstrual cycle to normalcy.
Difference Between False Negative/Positive Test & True Negative/Positive Test
False Negative/Positive Pregnancy Test
The kit shows negative, when in fact, you are actually pregnant.
The kit shows that you are pregnant, when in fact, you are not.
True Negative/Positive Pregnancy Test
The kit shows that you are not pregnant, and you really are not pregnant at all.
The kit shows that you are pregnant, and truly, you are pregnant!
What Could Be Other Reasons for Missed Periods?
A false negative pregnancy test after missed periods can be checked with the doctor and confirmed. But if you truly are not pregnant, there could be other reasons for having missed your periods.
Stress at home or office can affect the health and lead to changes in the menstrual cycle.
Previous instances of irregular monthly cycles can result in missed periods later, too.
Gaining or losing weight excessively leads to an imbalance of hormones, which affects your periods.
Illness, erratic food patterns, all result in affecting your body and menstrual cycle.
If you’re on birth control, these are known to disturb your periods.
Women at higher age and closer to menopause generally face erratic periods.
Working out excessively affects the balance of hormones and delays menstruation.
Travelling across long distances and time zones, atmospheric changes, erratic sleep cycles and meal times, affect your period days.
Lifestyle choices, exercises and movements, all in all, have an effect on your menstruation.
Some women suffer from a prolactinoma, which reduces estrogen and delays periods.
PCOS, known as polycystic ovary syndrome, causes improper ovulation and hormonal problems. This further delays your periods.
Seeing a negative result on the kit might cause you to be disheartened if you’ve been looking ahead to your pregnancy. Don’t fret and wait out for a few days to try out the test again. With luck, the previous one would have been a false negative and the subsequent one will give you what you need to start your journey in pregnancy.
Also Read:
False Positive Pregnancy Test
Homemade Pregnancy Tests Read more
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Preventing Injuries from Physical Activity
Keeping children safe during physical activities is of paramount importance to parents. Kids, especially pre-schoolers do not pay much attention to their surroundings while playing, and are bound to end up getting hurt. Parents need to ensure that the playing environment is safe and your child has play-specific body guards in place to prevent injuries.
Early childhood is a period of rapid development, and preschoolers are at a risk of falling as they learn to climb, run, and play apart from the danger of falling from windows, and the furniture inside your home. They also carry the risk of falling from playground equipment like see-saws and slides etc. While children learn to be careful over a period of time, it takes time for them to figure out dangers. Till the grow up and understand, it is a parent’s responsibility to keep them safe.
Simple Steps to Keep your Child Free from Injuries
Safeguarding from Physical Injury
Allow kids to undertake activities appropriate for their physical strength and fitness. For example, some children are adept at using monkey bars, while others are happy to roll on the floor and not undergo any intense physical activity. Understand your kid’s capabilities while exposing them to physical activity
Use safety gear. When letting your child bicycle, make him/her use a helmet and mouth guard.
Keep your child hydrated; give him water before and after play times. Prevent sun injuries by making him wear hats, and applying sunscreen lotions.
If it is an intensive sport your child is participating in, make sure he stretches and warms up in advance.
Speak to your child about safety. But children should not be restrained by telling them to be safe. This can instil a sense of self-preservation among them.
Keep the Environment Safe
It is important that children play in a safe environment. Ensure that they are away from broken equipment in playgrounds, uneven surfaces and sharp rubbish. If you notice children who are not of the same size, and are playing competitive sport with your children, you need to keep a watch. When in the playground, make sure that that the landings surfaces are safe such as gravel or rubber. At home, make sure the heavy bookcases are secure. Secure windows, and keep sharp edges and equipment like knives out of the reach of children. Also keep electrical equipment and plugs away from children, or use child-safe equipments at home. As your child grows, he will want to run up and down the stairs. Make sure there is a good amount of supervision when this happens.
Safety Skills
Make your child do a variety of activities. Engage your kid so that he develops skills like climbing, catching and balancing. Make sure your child understands the rules of the game before playing. Exercise an appropriate level of supervision taking into consideration his age, physical health and stamina, social skills and temperament. Playing actively with your child in the playground and at home can instil safe behaviour in your child. This allows you to actively supervise your child, and also bond with him/her.
While parents are happy to provide a safe environment, and equip kids with skills that are safe, we must also note that over-protection and over-cautiousness can deter children from playing freely. Supervision is required for children, but it should be exercised to the extent that the child is free to play and does not feel restrained in any way. Read more
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Puja Kumari has added a new answer
Guardian of 0 children
3 hours ago
Q. #asktheexpert My baby is 4months old he is having fever after vaccination . how many days would the fever remain? can I give him medicine
Puja Kumari
Trying To Conceive
2 hours ago
A. vomiting ka kya karan ho sakta
Dr Ghouse has added a new answer
Guardian of 0 children
2 hours ago
Q. #asktheexpert
Can we have sex during pregnancy and is it safe?
Dr Ghouse
Paediatrician
2 hours ago
A. okay no problem if you don't have any risk factors ko. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Trying To Conceive
2 hours ago
Q. Dr meri baby 12 month running hai uska weight 6 kg hai uska growth nahi ho pa Raha hai to kya kare or over active hai
Dr Ghouse
Paediatrician
2 hours ago
A. ok see c. if the baby is not having proper height and weight it means that baby is having failure to thrive baby needs investigations like TSH and other related test to find out the reason
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
2 hours ago
Q. mere twins baby hai boy nd girl one month 8 days when I check eye and ear which month
Dr Sameer awadhiya
Paediatrician
2 hours ago
A. For the query asked needs consultation with doctor for proper guidance so it is better that the doctor will guide you the correct way .
Online consultation can also be taken jjand the expert will give you the proper answer .
Ankita Mehta has added a new answer
Guardian of 0 children
44 mins ago
Q. is white discharge in 8th month normal?
Ankita Mehta
Mom of a 8 yr 7 m old girl
43 mins ago
A. hi
yes
but if it is too thick or clear like water,if there other symptoms like itching, irritation, redness,foul smell from vagina, please visit your gynecologist
Rashmi has added a new answer
Guardian of 0 children
29 mins ago
Q. My son is 5 months old is suffering from cough..what to do?
Rashmi
Mom of a 9 yr 7 m old girl
29 mins ago
A. Kindly consult your paediatrician they will examine the child and accordingly they can help you with the best medicine that you can offer to the child as of now and don’t give any medicine without taking an advice from your paediatrician please
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