In the discussion of health topics, the age of 40 years old is particularly interesting. Many people have doubts about how they exercise when they reach the age of 0, especially when it comes to a seemingly simple but challenging exercise like running. Running, as a well-known exercise method for the general public, is it still suitable after the age of 0? This is a confusion in the minds of many people.

As we age, our body functions do change gradually, which is a normal physiological phenomenon. However, running has many positive effects on physical performance, such as improving physical fitness, delaying muscle loss, preventing osteoporosis, and slowing down skin aging. Next, we will delve into the specific situation of running exercise after the age of 40 in terms of physical function, body shape changes, cardiopulmonary capacity improvement and disease prevention, as well as how to run scientifically.

1. The positive effects of running after the age of 40 on physical function

(1) Improving physical fitness

• Running is a full-body exercise in which muscles in the legs, hips, core, and arms are involved. Just like a car engine, muscles are exercised and strength and endurance are gradually built. Every time you get up and down, your muscles are working, and if you persist for a long time, your overall physical fitness will improve.
• Running increases the rate of metabolism and allows the body to use energy more efficiently in the daily state, which is like a boost to the body's functions and makes it run more smoothly.

(2) Delay muscle loss

• After the age of 40, muscle mass naturally decreases, and running can combat this loss. When running, the stress on your muscles prompts your body to secrete hormones that act like construction workers and help repair and grow muscle fibers.
• Different running intensity and duration have different effects on the muscles. For example, short and fast runs are more stimulating to stimulate muscle power, while long jogging helps improve muscle endurance.

(3) Osteoporosis

• When running, the weight of the body puts pressure on the bones, which may seem like a burden, but in fact it is a benign stimulus, like a "massage" to the bones, causing the bones to adjust and strengthen themselves.
• People who run regularly have a relatively high bone density and are better able to protect against the risk of osteoporosis. This is because bones become stronger as they adjust to the stress of running, which increases calcium deposits.

(4) Skin aging

• Running can promote blood circulation, so that the nutrients in the blood can reach the skin cells faster, just like sending rich "food" to the skin, so that the skin cells can get enough nutrients and stay alive.
• At the same time, sweating while running helps to clean pores and flush out endotoxins from the skin. The skin is no longer "clogged" with toxins and will look healthier, delaying the signs of aging.

2. How to scientifically arrange the running time and frequency after the age of 40

(1) Arrangement of running time

• Running in the morning should not be too early, preferably after the sun has come out. Because the temperature is low in the morning and the body has just woken up, running too early can cause discomfort. A morning run of 40-0 minutes is appropriate.
• Running is good in the evening, when the temperature is relatively comfortable and the body is more flexible and coordinated. If you run in the evening, you can extend the time appropriately, 50 - 0 minutes.

(2) Grasp the frequency of running

• People aged 5 should not run every day, 0-0 times a week is ideal, so as to give the body enough time to rest and recover.
• You can run and take a break, such as running on Monday, Wednesday, and Friday, and rest on Tuesday, Thursday, Saturday, and Sunday, or do light activities such as walking and yoga.

3. Running after the age of 40 changes in body shape except for fat loss

(1) Improvement of posture

• Running helps to correct poor posture. Many people hunch over and hunch over due to sitting for a long time or improper posture every day, and the body needs to maintain an upright posture when running.
• Running also improves balance. During running, we need to constantly adjust our body's center of gravity to maintain balance, and this kind of training will make us more stable in standing and walking in our daily life.

(2) Shaping of muscle lines

• Running not only reduces fat, but also makes muscles firmer. In particular, the leg and hip muscles will be more powerful and more graceful when fully exercised during running.
• The arm muscles will also be exercised, although not as pronounced as the legs, but after a long period of running, the arm muscles will be tighter and will not relax.

Fourth, the principle of running after the age of 40 to improve cardiopulmonary ability and thus prevent diseases

(1) Improvement of cardiopulmonary function

• When running, the heart needs to work harder to provide enough oxygen to the body, just like receiving a "special training", and if you stick to it for a long time, the heart muscle will be stronger and output more blood with each beat.
• The lungs are also exercised during running, the breathing rate increases, and the lungs constantly inhale and exhale large amounts of air, allowing the alveoli to expand and contract better, improving gas exchange.

(2) Mechanisms for disease prevention

• Good cardiorespiratory fitness reduces the risk of cardiovascular disease. The heart can more effectively transport blood to all parts of the body, reduce blood accumulation in blood vessels, and reduce the incidence of diseases such as high blood pressure and coronary heart disease.
• For respiratory diseases, strong lung function is better able to resist germs. When the body's immunity is improved, it is less likely to suffer from common respiratory diseases such as colds and pneumonia.

There are many benefits to running after the age of 40. It has a positive effect on improving physical performance, improving body shape, and preventing disease. However, when running, you need to arrange the time and frequency scientifically and adjust it according to your physical condition. Only in this way can you enjoy the health benefits of running while avoiding possible risks.