13 Things Women Should Do to Stay Fit After Reaching 40 

13 Things Women Should Do to Stay Fit After Reaching 40

Women usually spend their 20s establishing their professional identity and their 30s starting a family. As a woman, your 40s is the proper time to prioritize yourself and focus on what you want at this time. During your 40s, you have a great opportunity to establish lifelong healthy habits. Putting your fitness as a top priority is an excellent first step towards achieving this objective. You can achieve getting into shape and maintain a healthy lifestyle in a variety of ways, the majority of which don’t need a lot of time or energy. Admit it, girls; you cannot be forever a teen. That’s why after doing some research, I have compiled 13 things women should do to stay fit after reaching 40.

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13 Things Women Should Do to Stay Fit After Reaching 40

13 Things Women Should Do to Stay Fit After Reaching 40 

Women over 40 must prioritize healthy living as they age. Maintaining physical fitness becomes more important as the body goes through its many changes. The task may seem difficult, but achievable if you approach it appropriately. So, read on and become more fit and fabulous even in your 40s.

1. Start With a Positive Mindset

Women can reach their exercise goals with hope and drive if they have a good attitude. It helps them see exercise and healthy living as ways to take care of themselves and get better rather than as chores they have to do. With a happy attitude, women are likelier to keep up with their exercise habits, choose healthy foods, and live a balanced life.

A cheerful attitude helps women overcome the hurdles and problems of staying fit. It helps them see failures as lessons and face fear head-on. Instead of giving up when things don’t go as planned, a positive attitude helps people be resilient, keep going, and be able to change and find other answers.

2. Prioritize Regular Workout

When preserving health and fitness, regular exercise becomes more important for women over 40. Women need to prioritize exercise if they want to maintain their health and fitness because of the hormonal and physiological shifts that occur during their 40s. Some exercises should be done under expert supervision. Have a thorough checkup and run a female hormone test to ensure your endurance towards any form of physical exercise. 

Maintaining a healthy weight, increasing metabolism, and burning calories via regular exercise all go hand in hand. Regular exercise benefits the female body in many ways, including weight management. 

For maximum benefits, you can try aerobic exercise, strength training, and flexibility drills. 

3. Warm-up Longer

Do not expect your body to function like a racing car and go from lying at work all day to squatting heavy weights or riding your bike at top speed. A good warm-up is essential before beginning any exercise routine, but its importance increases with age. Tissues, including tendons and muscles, show a decline in blood flow and perfusion as we age.

Start your workout with mild cardio, mobility training, and stretching to help your body warm up and become flexible. Doing so will reduce the risk of injury and improve your exercise mobility.

4. Listen to Your Body

It’s important to pay attention to and care for your physical self. As you age, your body becomes unable to handle the same level of errors and exhaustion as it did when you were younger. There’s a temptation to ignore or push through pain, but doing so may lead to damage. Listen to your body to determine whether or not you should challenge yourself by completing more kettlebell swings.

Understanding your physical requirements is a skill that develops with time and use. As you exercise more, you will better understand when a certain motion is beneficial and harmful, and you will be better equipped to adjust your routine accordingly. Put aside some time to pause, take stock, and listen. Always lean on the edge of precaution and rest your body rather than pushing it over its limits and risking harm.

5. Eat a Balanced Diet

The key to a healthy diet beyond 40 is moderation, not just a lack of processed and junk foods. Cutting down on carbohydrates, fat, or protein is unhealthy. Maintaining a state of equilibrium is essential for optimal vitality, concentration, muscular power, and health. 

If you don’t receive enough protein, your body may have to break down muscle tissue to produce its own. If your metabolism slows, you won’t be able to burn as many calories or fat.

The recommended daily intake of 

6. Staying Active All Week

In your 20s and 30s, you might get away with your irregular weekend plans.

However, by reaching your forties, you should be exercising daily. Weekends filled with excessive exercise followed by weeks of inactivity may increase the risk of injury.

To do aerobics and weight training at least four times per week, with an extra focus on weight training at least twice weekly. She recommends that even on days off, you keep moving, even if it’s only for 20 minutes. Keeping active throughout rehabilitation and beyond can help you feel strong and healthy.

7. Snack Wisely

Having nutritious snacks is crucial for maintaining a steady blood sugar level.

Hormonal changes make it easier to seek quick fixes for fatigue. Remind yourself why you desire something sweet, and resist the urge to indulge. 

Instead, try munching on some healthy alternatives like almonds in moderation, vegetables like cucumber, celery, and cabbage, boiled eggs with hummus, apples sliced with a dab of almond butter, or a low-sugar energy bar with a balanced diet if you’re really on the run.

8. Try Strength Training

One in three women over 50 may have a fracture due to osteoporosis, which affects women more often than men. For women with osteoporosis, this may make strength training appear dangerous and intimidating. However, studies indicate that it improves strength and balance.

Strength exercise is highly recommended for those suffering from osteoporosis. Particular attention should be paid to the lower back and thighs. Strength training has been shown to lessen the risk of cardiovascular mortality and cancer. Adults with moderate cognitive impairment, aged 55 to 66, may also see improvements in cognitive abilities.

Weight carried by the body is both very effective and less scary. Next are the dumbbells for various upper-body exercises, including rows, flies, curls, extensions, and more.

9. Focus on Your Flexibility

Now is the moment to work on your flexibility if you haven’t already. Flexibility is a skill that declines with age. Regular stretching for 10–15 minutes may help reduce injury risk. Foam rolling and yoga are two helpful practices to include in your routine. 

The stiffening of tendons, ligaments, and other connective tissues that comes with aging makes flexibility training and stretching all the more crucial. To prevent injuries and maximize the variety of motion in your exercises, it’s important to keep your body flexible and fluid. Stretching and flexibility exercises, like yoga, should be a regular part of your workout program. 

10. Maintain Good Gut Health

After the age of 40, maintaining optimal fitness requires focusing on the state of your digestive tract. Antibiotics, anxiety, and fast food may all wreak havoc on your digestive system. 

Probiotics, the amino acid glutamine, and other nutrients may help your gut recover. Consuming at a particular time each day (or sticking to a time limit) is another useful strategy.

11. Do Not Overeat Protein

Overconsumption of protein often results in the underconsumption of other macronutrients, such as carbs and good fats. An ideal diet that supplies the body with the fuel and nutrients it needs requires a balance of all macronutrients.

Consuming too much protein might put a burden on the kidneys. The byproducts of protein metabolism are among the waste items that the kidneys remove from the blood. Consuming excessive protein may strain the kidneys, which can cause or exacerbate renal issues.

12. Don’t Judge Your Current Self by the Standards of Your Youth

Strength and physical performance often deteriorate beyond 30 due to hormonal shifts and the natural aging process.

 Making a competition out of your exercise timings, personal records, and talents might be counterproductive. It’s easy to become stuck in a rut thinking about how you wished you looked or felt twenty years ago, but the past is the past. The trick is to appreciate and embrace your body, regardless of shape.

 Change your emphasis or try using fewer quantitative measures. Instead of obsessing about your blistering 5K time from when you were 31, consider starting over with a new record every decade or switching things up by competing in an obstacle course or a different distance race. Learn to appreciate your body as it is today, not as it was when you were younger, and how it has served you over the years. 

13. Relax, No Stress

There is a vast range of potential sources of stress. People under stress are seen more indulged in binge eating of unhealthy foods, known as emotional eating, and their bodies are less efficient at breaking down fat as a result of the stress. Exercising is a great method to release tension and anxiety and improve mental health

You’ll be pleased you started if you can only push through the first hesitation. You may try some weight lifting, yoga, or meditation. Going on a stroll or reading a nice book may have comparable effects on your health as going to the gym if you can’t bring yourself to go. Everyone has their own preferred method of relieving stress.


For women in their forties and beyond, maintaining a healthy fitness routine is crucial to their long-term health and well-being. Adopting these 13 healthy habits will help you age gracefully. Regularly incorporating simple, sustainable adjustments into your routine may greatly impact your health and wellness. Accept where you’re at, pay attention to your needs, and prioritize self-care. This will allow women to live full, active lives long into their later decades.

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Until next time,

Gabby Abigail


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