Once we reach 40, our bodies start to send signals we can no longer ignore, such as longer recovery times, joint or muscle pain after an intense workout, or increased fatigue that makes it harder to get out the door for a walk. And yet, your forties are a great time to rediscover physical activity for health and well-being.
After 40, muscle mass starts to decline, bone density slowly decreases, and metabolism slows. But this is nothing to worry about if you adapt your routine to your body’s changing needs.
Activity is no longer just about intensive sport or performance, but about maintaining function, preventing heart disease, and, above all, enjoying yourself. Exercise is excellent for your physical and mental health, and consistency is the key to taking good care of your body on a daily basis.
One of the most common questions we hear is “Can I get in shape (or back into shape) after the age of 40?” The answer is simple: absolutely. It’s never too late to start—or start again.
What’s the secret to staying fit after 40? A little discipline, a smart and efficient exercise routine, and a progressive approach. There’s no need to go all out in week one. Aiming for a combination of strength and cardiovascular training at least three times a week is often enough to see a lasting improvement in your physical condition.
There’s no one-size-fits-all when it comes to choosing an activity. The best option is the one you’ll enjoy doing regularly and that doesn’t cause pain. That said, a few activities stand out for their powerful benefits:
Looking for lasting results? Designing a well-balanced training program with a professional can make a big difference. A solid plan will take into account your progress, any limitations, and realistic goals.
It all depends on how you define best body. For some people, it means a slimmer figure. For others, it means a healthy body that can carry groceries without getting tired or play with the kids at the park without getting sore.
An approach that combines strength and light-to-moderate cardiovascular training is usually the most effective way to sculpt your body while still giving it what it needs in the long term.
Keep in mind: all bodies are beautiful. Let’s not forget that every body is unique, and the people you see in ads or on TV do not reflect an absolute ideal. The most important thing is to be healthy and feel good in your body; beauty has no age!
Exercise is one part of the health equation, but it’s only effective when combined with a balanced diet. Your nutrition needs change in your forties, so you should prioritize:
Don’t forget to stay well hydrated before, during, and after exercise, as the risks of dehydration are significant. Your body needs adequate hydration throughout the day, and especially during physical activity.
After the age of 40, you need a good night’s sleep not only for muscle recovery, but also for managing your weight, stress levels, and physical tension.
Aim for 7 to 9 hours a night in a dark, well-ventilated room, and make your bedroom a screen-free zone. Focusing a little on sleep quality is a quick way to improve your energy levels.
You cannot neglect muscle and mental recovery at this age. Intentional recovery is just as important as your more physically intense training.
Slow walking, stretching, yoga, warm baths, deep breathing: active recovery allows the body to repair itself, reduces your risk of injury, and improves performance over the long term.
Consult a kinesiologist to help you reach your goals. They will do a fitness assessment to target your needs and help you set personalized goals that are realistic, specific, progressive, and meaningful.
Once you’ve established your needs and goals with the help of your kinesiologist, think about the enjoyment you get from your workouts and what you like or dislike about them. If you’re having fun, you’re more likely to achieve your goals. Ideally, physical activity should be part of your daily routine for years to come.
In summary, the most important thing is to keep exercise fun. Whether you work out alone, with a loved one, or in a group, make these moments of pleasure part of your routine.
Just remember: every little bit counts. Try to move your body as often as possible (by walking, running, cycling, etc.). Whether you’re going to work, seeing friends, or shopping, every extra step counts. The best activity is the one you that helps you stay fit and that you want to do again and again.
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