Best exercises to get fit after your 40s

Most people are aware of the importance of having a healthy lifestyle. However, for some, it might be easier said than done. As we age, we take on more and more responsibilities. Whether work-related or as our families get bigger, not everyone has time and energy to do sports in their free time. On top of that, our sedentary lifestyles lead to many aches and pains, which prevent us from doing what we love.

That being said, it is definitely possible to feel and look great at any age. Don’t be discouraged when you scroll social media and only see people with fit bodies. The truth is that 99% of the population doesn’t look like that. Those people spend hours on hours in the gym (or on photo editing apps) to achieve it.

Everyone is different, but adding a bit of exercise here and there throughout your week will not only improve your looks but will also have a chance to ease some of the pains that you might be experiencing and make you feel more energised. 

This article lists our favourite activities to get you fit in your 40s. So let’s dive in, and after reading, choose the one that sounds most fun, dress in your workout clothes or pick up a fresh pair of sports shoes with 25% Off Nike Voucher Codes and head out!

Aerobic exercises 

Do you know which muscle in our body is the most important? It’s the heart. Unfortunately, many people don’t do enough aerobic exercise, even those who like to spend hours in the gym. 

It is extremely important to do some exercise that raises our heart rate as we age. If you don’t do any activity, some of the heart’s muscles can begin to stiffen. Unfortunately, it poses a big risk because, most often, it’s the muscle in the left chamber of the heart which plays a vital role in pumping freshly oxygenated blood. 

Not long ago, researchers conducted a two-year study where adults were split into two groups. One was doing aerobic exercises 4 to 5 times a week, while the other did only yoga. The results? People who did the higher-intensity training saw a significant improvement in their heart’s performance, showing that regular cardiovascular exercises can prevent or even reverse the stiffening of those muscles. 

As you can see, cardio is essential. However, before you run out of your house to do hours on hours of cardio, there are a couple of key factors that you must consider. How active you are and if you have any injuries. We recommend starting with just a 30-minute brisk walk every day. It doesn’t really matter what time you do it. As you get more comfortable, you can try doing something more challenging. It can be riding a bike or picking up running. We recommend trying Couch to 5K, a popular running program for novice runners that will help you get familiar with this sport without any injuries and burnout. 

Another great cardio is a jump rope. Not many people know, but it’s the most effective aerobic exercise that strengthens your heart and bones and prevents osteoporosis. However, it can be any other type of exercise. The only important part is that it must be at a moderate intensity. 

Strength training 

As we age, the risk of breaking our bones increases. It’s significantly more severe in women who, by nature, have thinner bones than men. 1 out of 3 women will experience bone fractures due to this condition.

However, by incorporating strength training, we can strengthen both major and stabilising muscles to prevent accidental falls that might lead to breaking a bone. They can also help maintain and improve posture, overall strength and flexibility. Moreover, research indicates that people after 40 who go to the gym regularly can prevent cardiac diseases, and their cognitive functions are better. 

If it’s your first time trying strength training, there are a couple of key points that you have to remember. In the gym, it doesn’t matter how much you can lift. Some people might think everyone will watch them and laugh because they use 5kg dumbbells for biceps curls. The truth is no one cares! So we advise you to start with light weights or even an empty bar. Not only will it prevent unwanted injuries, but it’s also a great chance to learn the movement. 

Even bodyweight exercise is a great solution if you don’t have access to the gym or prefer to work out at home. In fact, often, it’s even better than lifting iron every day. With bodyweight training, we can develop greater flexibility and functional strength that traditional weightlifting doesn’t provide. Surprisingly many “gym bros” can do very heavy lat pulldowns but will struggle to get 5 pull-ups. 

There are many great programs for beginners, whether you prefer to lift some weight or use your own body. If you want to go down the traditional route, we suggest looking at beginner-friendly routines such as Jim Wendler’s 5/3/1 or PHAT. If bodyweight is more up your alley, then one of the best free routines is the Recommended Routine from Bodyweightfitness Reddit.

As you can see, regular exercise is not only for young people. People of all ages can do it; in fact, active older people often get huge respect from younger generations. So if you want to make up for what you’ve missed out in your younger days, now is a perfect opportunity. Lastly, if you want to get the best of both worlds, we suggest doing 2-3 cardio sessions along with three strength training days.