Fitness After 40: How to Stay Strong, Mobile, and Energized

Ah, the pains of getting older! Although it is quite natural for our bodies to age, we can’t help feeling disappointed every time that birthday rolls around or every morning when we wake up with strained muscles wondering when it got this bad!

What if we told you these strains and pains have got nothing to do with your age. Sure, your body definitely went through some changes as you got older. However, it doesn’t have to hurt all the time, especially if you take care of it.

Fitness after 40 is much more important than fitness at any other age. Whether you are looking to stay strong, improve mobility, or avoid muscle aches, adding a fitness routine into your lifestyle can help you feel much better!

1. Begin with the End in Mind

What do you want to achieve through this activity? Ideally, you should start with strength training as it’s what gives your body structure. At 40, we begin losing our muscle mass. This condition, called sarcopenia, can be combated with a regular strength training routine.

The more you invest in building and maintaining muscle, the stronger you will feel. It can also improve your metabolism and support your overall physique. Keep in mind that strength training doesn’t need to be just about lifting heavy weights. You could also use your body weight and simply do squats, lunges, push-ups and planks to get started.

As you start building strength, you can work on more complex exercises. However, consistency is key. Don’t leave your workout regimen stranded in the middle and keep training at least two to three times a week!

2. Don’t Skip Cardio

While strength training is important, don’t underestimate the effectiveness of cardiovascular exercise. You don’t have to necessarily keep walking on a treadmill or use a stationary bicycle. You can mix it up!

Consider picking up a sport, going swimming, or even trying out the elliptical. If you like dancing, kudos to you! It is a great way to get the heart rate up without boring yourself to death!

The key is to find an activity you enjoy and stick with it. Aim for at least 150 minutes of moderate-intensity cardio. This can improve circulation, expand your lung capacity, and help you manage weight as well as chronic conditions like high blood pressure, diabetes, and heart disease.

3. Set Aside Time to Recover

This may be cliché, but it is definitely true! The more time you give yourself to recover the better your muscles will repair themselves. Don’t keep attempting to conquer one difficult exercise after another.

You may experience a lot more soreness or fatigue after you turn 40. Your body takes a lot longer to recover from intense workouts. This doesn’t mean you stop exercising. However, it is important to listen to your body.

Incorporate enough rest days into your weekly routine. Put your sleep first and stay hydrated. Give your body the fuel it needs to generate enough energy to keep you active throughout the day. If you feel like you are unable to lift a certain weight or perform a specific exercise, don’t shy away from adding modifications.

4. Stretching is Key

Build your flexibility and mobility! As we age, our muscles, joints and ligaments tend to become a lot less flexible. This often results in stiff muscles, poor posture, and a risk of injury due to bad form.

Stretch both before and after you exercise. Incorporate yoga or Pilates in your workout routine. These can improve your range of motion and prevent tight muscles. Don’t forget to stretch major muscle groups, especially the hips, hamstrings, and shoulders as these areas tend to tighten up over time.

5. Keep Showing Up

Adopt a positive mindset and let go of a perfectionist or defeatist attitude. Missed a day? Not to worry! Don’t let one moment of weakness define your entire month!

Life gets busy and emergencies may occur. Your motivation might fluctuate, but it is important for you to stay consistent in your routine, at least as much as you can. Make smaller improvements over time instead of overwhelming yourself with larger milestones.

Psst… Want to know the secret to staying accountable and consistent with your workouts? Go for personal fitness training sessions which provide you a routine and workouts specifically designed for your body and your needs!

Small Wins Over Time

Focus on strength, mobility, and recovery. Don’t fill your planner (and your mind) with narrow goals that might not drive your motivation throughout the month.

For example, a focus on losing weight might be less of a motivator compared to gaining endurance and strength and being able to lift a certain amount of weight or achieve a certain yoga pose!

With that in mind, here’s to the most energetic and healthiest decade of your life! The habits you create today will follow you well into your 50’s. Fitness after 40. Ready? Get set! Go!