Turning 40 is a milestone that often comes with a mix of emotions. While it can be an exciting new chapter, it also brings a few realizations about changes in your body and your overall health. Your metabolism might not be what it used to be, recovery from exercise takes a little longer, and maybe you're starting to notice a few aches and pains that weren't there before. But here's the good news: turning 40 doesn't mean it's the end of your fitness journey. In fact, it can be the beginning of a more mindful, intentional approach to staying strong, healthy, and active.
My approach to fitness and wellness over the last 30 years has been an evolution. From pushing the limits of human performance as a professional athlete to now showing up every day as the happiest and healthiest version of myself for the people around me and my clients. My level of focus and intention hasn’t changed, but my goals certainly have. I learned a young age that I need to work hard to be the person I want to be that starts with movement. On the days when I move, I not only feel better physically, but also mentally. More stable plus focused. a well-rounded approach to wellness and nutrition which includes my overnight oats and 2 meals prepared by Dedicate Healthy Kitchen to get my macros in that I need to perform daily. The only approach at all is to start somewhere and be mindful of everything going in to and around your body… You are only given one in your lifetime so make it the best version of it. If you want to drive a Ferrari, would you replace the body with a Honda civic and put regular gas in it?
Why Fitness Matters More Than Ever After 40
The benefits of exercise are well-known—better mood, improved energy levels, increased longevity—but as we age, the importance of fitness becomes even more pronounced. Here’s why staying active in your 40s and beyond is key:
- Maintain Muscle Mass: After the age of 30, we naturally begin to lose muscle mass at a rate of about 3-5% per decade. Regular strength training can help combat this muscle loss, keeping you strong and functional well into your later years.
- Support Bone Health: Osteoporosis becomes a concern as we age, especially for women. Weight-bearing exercises, such as walking, jogging, or strength training, can help maintain bone density and prevent fractures.
- Boost Metabolism: While your metabolism naturally slows down with age, exercise can help keep it firing. Strength training, high-intensity interval training (HIIT), and aerobic exercise all contribute to higher metabolic rates, meaning you burn more calories even at rest.
- Reduce Chronic Health Risks: Regular exercise helps manage and prevent chronic conditions like heart disease, diabetes, and high blood pressure. It can also reduce inflammation and improve insulin sensitivity.
- Mental Health: Physical activity has a direct impact on mental health by reducing symptoms of anxiety, depression, and stress. It boosts endorphins and keeps the brain sharp, which is crucial as we age.
- Better Sleep: Exercise can improve sleep quality, helping you fall asleep faster and enjoy deeper, more restorative sleep. Quality sleep is vital for recovery, energy levels, and overall health.
What to Focus On for Fitness After 40
The good news is that you don’t have to follow a “one-size-fits-all” approach to fitness. The key is to find an exercise routine that works for you, based on your personal preferences, lifestyle, and health needs. Here are some key areas to focus on:
1. Strength Training
As we age, we lose muscle mass, but strength training is an excellent way to preserve and even build muscle. Aim for at least two days a week of strength training exercises. These can include:
- Free weights (barbell, dumbbells, kettlebells)
- Resistance bands
- Bodyweight exercises (push-ups, squats, lunges)
- Machines (if you have access to a gym)
The goal is to work all major muscle groups. Strength training not only builds muscle but also increases your metabolism and strengthens your bones.
2. Cardiovascular Health
Cardio exercise is essential for heart health and maintaining stamina. However, it’s important to choose activities that you enjoy, as you’re more likely to stick with them. Some great options include:
- Walking or brisk walking
- Cycling (outdoors or stationary)
- Swimming
- Jogging or running (if your joints can handle it)
- Dance classes (Zumba, salsa, etc.)
- Rowing or elliptical training
Cardio doesn’t have to be intense to be effective. Aim for at least 150 minutes of moderate-intensity cardio (or 75 minutes of vigorous-intensity cardio) per week.
3. Flexibility and Mobility
Flexibility exercises are often overlooked but are critical for maintaining range of motion in your joints and preventing injury. As we age, our muscles and tendons can become stiffer, so stretching and mobility work is key. Include activities like:
- Yoga or Pilates
- Dynamic stretching before workouts
- Static stretching after workouts
- Foam rolling for muscle relaxation
Incorporating flexibility work into your routine can improve posture, prevent injury, and help with recovery after strength or cardio sessions.
4. Balance and Stability
As we get older, we may experience a decline in balance and coordination. Adding exercises that challenge your balance can improve stability and prevent falls, which become more of a concern as we age. Some great exercises for balance include:
- Standing on one leg (progress to adding weights or closing your eyes for more challenge)
- Tai chi or Qigong
- Stability ball exercises
- Balance board or BOSU ball workouts
5. Recovery and Rest
Recovery is just as important as the workout itself. As we age, our bodies need more time to recover after exercise. This means you may want to take a day or two between strength training sessions, and you might find that your body responds better to a mix of higher and lower intensity workouts. Additionally, pay attention to your sleep, hydration, and nutrition to optimize recovery.
Tips for Success:
- Start Slow: If you’re new to exercise or haven’t worked out in a while, begin with gentle activities like walking or light stretching. Gradually increase intensity as your body adapts.
- Listen to Your Body: Be mindful of how your body feels. It’s important to push yourself, but not to the point of injury. If something hurts, stop and reassess. You might need to modify an exercise or take an extra rest day.
- Consistency is Key: The best results come from consistent effort over time. Don’t expect dramatic changes overnight, but with steady effort, you’ll see improvements in strength, stamina, and overall well-being.
- Mix It Up: Variety is essential to keep your workouts exciting and avoid plateaus. Switch up your routine every few weeks to challenge your body in new ways and keep things fresh.
- Don’t Forget Nutrition: Eating a balanced diet rich in protein, healthy fats, and whole grains is essential for maintaining muscle mass and fueling your workouts. Stay hydrated and consider speaking with a nutritionist if you have specific dietary needs.
Final Thoughts
Fitness doesn’t have to slow down after 40; in fact, it can be the perfect time to get more intentional about your health and wellness. By focusing on strength, cardio, flexibility, balance, and recovery, you can stay strong, vibrant, and active for years to come. Remember, it’s not about chasing the same fitness goals you had in your 20s—it's about finding new, sustainable ways to stay fit and healthy as you grow older. So, embrace the challenge, be patient with yourself, and enjoy the journey to becoming a stronger, healthier you.
Pass it on!
Coach Murph