Скачать или смотреть 5 Exercises That Reverse Aging After 40

Feel like your body flipped teams after 40? Tiny aches, stiff mornings, and “launch sequence” couch exits aren’t destiny — they’re signals. The right basics can flip that story. In this video you’ll learn five simple, do-at-home moves that build real-world strength, sharpen balance, protect your back, and lift your energy — without living at the gym.
What you’ll learn
Squat — powerful legs & everyday independence
Lunge — single-leg strength for real-world balance
Plank — deep core bracing to support the spine
Standing calf raise — stronger ankles & steadier steps
Brisk walk / stairs — cardio that supports longevity and mood
Safety note: If you have pain, recent surgery, osteoporosis with fracture history, or balance concerns, consult a clinician or qualified coach first. Start small; consistency beats heroics.

📚 References
Aging & muscle loss (sarcopenia)
Mitchell WK, et al. Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength. Age (Dordr). 2012.

Larsson L, et al. Sarcopenia: Aging-Related Loss of Muscle Mass and Function. Physiological Reviews. 2019.

Resistance training & bone health
3) Kohrt WM, et al. American College of Sports Medicine Position Stand: physical activity and bone health. Med Sci Sports Exerc. 2004.

Watson SL, et al. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 2018.

Functional independence
5) Guralnik JM, et al. Lower-Extremity Function in Persons over the Age of 70 Years as a Predictor of Subsequent Disability. N Engl J Med. 1995.

Balance & fall prevention
6) Sherrington C, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019.

Core, planks & back pain
7) Hodges PW, Richardson CA. Inefficient muscular stabilization of the lumbar spine associated with low back pain. Spine. 1996.

Ekstrom RA, Donatelli RA, Carp KC. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. J Orthop Sports Phys Ther. 2007.

Calf/ankle strength & balance
9) Menz HB, Morris ME, Lord SR. Foot and ankle characteristics associated with impaired balance and functional ability in older people. J Gerontol A. 2005.

Menz HB, Morris ME, Lord SR. Foot and ankle risk factors for falls in older people: a prospective study. J Gerontol A. 2006.

Cardio fitness & longevity
11) Kodama S, et al. Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis. JAMA. 2009.

Ross R, et al. Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign. Circulation. 2016.

Public-health exercise guidelines
13) Piercy KL, et al. The Physical Activity Guidelines for Americans. JAMA. 2018.

World Health Organization. WHO guidelines on physical activity and sedentary behaviour. 2020.

Walking & stair climbing
15) Tully MA, et al. Brisk walking, fitness, and cardiovascular risk: a randomized controlled trial in primary care. Prev Med. 2005.

Hamer M, Chida Y. Walking and primary prevention: a meta-analysis of prospective cohort studies. Br J Sports Med. 2008.

Sanchez-Lastra MA, et al. Stair climbing and mortality: a prospective cohort study from the UK Biobank. Prev Med Rep. 2021.

Raisi A, et al. Association of Stair Use With Risk of Major Chronic Diseases and Mortality in UK Biobank. Am J Prev Med. 2024.