Reaching your forties is a milestone worth celebrating, and maintaining your health should be one of the top priorities. By this time, your body may not respond the same way it did in your twenties or thirties, but that doesn’t mean you can’t stay fit, strong, and energetic. In fact, this chapter of life presents an exciting opportunity to adopt fitness habits that are beneficial for both your physical and mental well-being. Today, I’ll guide you through some of the best fitness tips specifically tailored for women over 40. Grab your yoga mat, a good pair of dumbbells, and maybe a new pair of sneakers—because you deserve the best version of yourself!
1. Prioritize Strength Training
Strength training is absolutely essential as you age. After 40, muscle mass starts to decrease by about 1% per year if we do nothing to combat it. But the great news is that strength training can help you maintain—and even build—lean muscle. Lifting weights two or three times a week will help you feel stronger, improve your metabolism, and help with bone density.
You don’t need to go heavy if that makes you uncomfortable—you can start with lighter weights, like these Amazon Basics Neoprene Dumbbells that come in various weights and have thousands of positive reviews. You could also consider resistance bands, such as the Fit Simplify Resistance Loop Exercise Bands. These bands are highly rated and easy to use at home.
2. Focus on Core Strength
A strong core can do wonders for your balance, posture, and stability. By focusing on exercises that strengthen your core, you can reduce your risk of injury and keep yourself mobile and agile.
Incorporate planks, Pilates moves, and Russian twists into your weekly workouts. You might also benefit from adding yoga into your regimen—yoga not only targets the core, but also helps with overall flexibility and stress management. Consider purchasing a highly-rated Gaiam Essentials Thick Yoga Mat, which provides extra cushioning for your joints, making your core workouts and yoga sessions more comfortable.
3. Incorporate Low-Impact Cardio
Low-impact cardio is gentle on your joints while still giving you all the cardiovascular benefits you need. Brisk walking, cycling, swimming, and even dancing are excellent options. Low-impact cardio is key for heart health, weight management, and keeping your energy levels high.
If you enjoy indoor workouts, consider a piece of equipment like a mini-stepper or an elliptical. One popular choice is the Sunny Health & Fitness Mini Stepper, which is compact and well-reviewed, making it great for home use. It’s perfect for those days when you don’t feel like heading to the gym but still want to get your heart rate up.
4. Stay Flexible with Yoga and Stretching
Flexibility can start to decrease with age, which makes it critical to integrate yoga or stretching into your routine. Improving flexibility helps reduce the risk of injury, improves circulation, and ensures your body feels limber and mobile.
Yoga is an excellent option for staying flexible. You don’t need to attend a full class—online videos or even short, 15-minute sessions can be beneficial. Start by adding a few simple stretches every morning when you get out of bed. Using a Yoga Strap from Tumaz can also help you achieve deeper stretches, making flexibility training more effective, even if you have tight muscles.
5. Don’t Forget Bone Health
After 40, your risk of bone-related issues such as osteoporosis begins to increase. Weight-bearing exercises, like walking, resistance training, and even bodyweight exercises, are all beneficial for bone health.
Adding a calcium and vitamin D supplement can also be beneficial, but it’s always a good idea to speak with your healthcare provider first. One highly-rated product available on Amazon is the Nature Made Calcium Magnesium Zinc with Vitamin D3. It’s convenient and affordable, with lots of great reviews from people looking to boost their bone health.
6. Listen to Your Body
Your body knows best—so listen to it. Recovery is crucial for making consistent progress and avoiding injury. If you feel overly fatigued, have more muscle soreness than usual, or notice any unusual pain, take time to rest. Rest days are just as important as exercise days, and this becomes especially true as you get older.
Consider products like the Theragun Mini for targeted muscle recovery. Though it’s on the pricier side, many people find it invaluable for reducing muscle soreness and helping their bodies recover after exercise. It’s compact, powerful, and highly rated.
7. Manage Stress with Mind-Body Practices
Stress management becomes even more essential as you grow older. High levels of stress can lead to physical tension, sleep disturbances, and weight gain. Luckily, physical exercise is already a fantastic stress reliever, but you can add more specific practices that focus on the mind-body connection.
Meditation, tai chi, and yoga are all fantastic options. You might find meditation a bit challenging at first, but there are plenty of guided meditation apps and videos available to get you started. A comfortable meditation pillow like the Florensi Meditation Cushion can make it easier for you to sit for longer periods and focus on your breathing without discomfort.
8. Stay Hydrated
Hydration is key for keeping your joints lubricated, skin glowing, and energy levels steady. As you age, you may notice that you don’t feel thirsty as often as you did when you were younger—but it’s crucial to make hydration a conscious habit.
One useful product to consider is a water bottle that tracks your daily water intake. The Hydro Flask Water Bottle is a popular option, known for keeping beverages cold for long hours, and it’s highly durable. Keeping a bottle like this near you during workouts or throughout your day can make a huge difference in your hydration.
9. Prioritize Protein
Protein is essential for muscle recovery and growth, especially as you age. After a workout, or simply as part of your daily meals, prioritize getting enough protein. Eggs, chicken, tofu, legumes, and nuts are great protein sources. If you need extra support, a protein powder could help.
A highly-rated option is the Orgain Organic Plant-Based Protein Powder, which is popular among many women for its clean ingredients and pleasant taste. You can blend it with water or almond milk, and even add it to your smoothies.
10. Get Plenty of Sleep
Sleep is when your body repairs and rebuilds itself, so it’s essential to prioritize quality sleep. Aim for 7-9 hours each night, and create a calming bedtime routine to help you unwind. This might include reading a book, stretching, or using essential oils like lavender to relax.
If you struggle with sleep, consider using a sleep mask like the Mavogel Cotton Sleep Eye Mask, which helps block out light and can make it easier to fall and stay asleep.
11. Set Realistic, Enjoyable Goals
Exercise should be something you look forward to, not something you dread. The key to staying active in your forties and beyond is finding activities that you genuinely enjoy. Maybe you love hiking, swimming, dance classes, or playing tennis. Whatever it is, make it part of your routine.
Set realistic, attainable fitness goals. Whether that means committing to three 30-minute workouts a week, or being able to do 10 full push-ups, make it specific and measurable. A fitness tracker like the Fitbit Charge 5 can help you keep track of your steps, heart rate, and workouts, motivating you to stick with your goals.
12. Don’t Compare Yourself to Others
Fitness is a personal journey, and it’s important not to compare yourself to others. The most valuable metric is your own progress. Keep a fitness journal to track your improvements—whether it’s lifting heavier weights, having more energy throughout the day, or simply feeling better in your body.
Celebrate every win, no matter how small. Remember that staying active and healthy is about creating a sustainable lifestyle, not achieving perfection. This is your journey, and every step you take is worth acknowledging.
13. Focus on Mobility and Balance
Falls become more of a concern as we age, making balance exercises critical. Include exercises that improve balance and mobility, like standing on one foot, heel-to-toe walking, or Tai Chi. Activities like yoga also naturally improve your balance over time.
A stability ball like the Trideer Exercise Ball can be helpful for balance exercises. You can use it for simple movements like sitting and bouncing, or you can incorporate it into more advanced exercises to improve your balance.
14. Mix Things Up
One of the keys to staying consistent with your workouts is to avoid boredom. Switch up your exercises to keep things interesting. Try different fitness classes, alternate between weights and cardio, or take your workout outdoors when the weather is nice. Mixing things up keeps your body challenged and your mind engaged.
Consider fitness apps like Peloton Digital Membership, which offers a variety of live and recorded classes, from cycling to yoga to boot camp. You can enjoy different types of workouts from the comfort of your own home.
15. Fuel Your Body Properly
Nutrition plays an equally important role in staying fit and healthy. Try to eat balanced meals that include a mix of lean proteins, healthy fats, and complex carbohydrates. Eating anti-inflammatory foods like leafy greens, berries, and fatty fish can also be highly beneficial.
If you struggle to get enough greens, consider a greens powder supplement like Amazing Grass Green Superfood Powder. It’s an easy way to boost your intake of vitamins and minerals, especially on busy days when you might not be getting enough fruits and vegetables.
16. Don’t Underestimate the Power of Community
Staying active becomes much easier when you’re part of a community. Whether it’s joining a local walking group, taking group fitness classes, or even participating in online fitness communities, having others to keep you accountable can make a huge difference.
Look for local community centers that offer group classes, or check out Amazon for popular fitness equipment that can also be used in group settings, like SPIKY Massage Balls for group myofascial release sessions.
Wrapping It Up
Fitness in your forties is about more than just looking good—it’s about feeling strong, energized, and confident. By focusing on strength, flexibility, balance, and overall wellness, you can maintain a vibrant, healthy body and mind. Remember, it’s never too late to start something new or challenge yourself in different ways.
You’ve got this—and I hope this guide helps you make your forties (and beyond) some of your healthiest years yet. Feel free to explore some of the recommended products; they have helped many others and could very well make your fitness journey a bit easier and more enjoyable. So, grab those dumbbells, slip on your sneakers, and enjoy the process—one rep, one walk, and one yoga pose at a time.