10 Tips to Stay Fit and Energised in Your 40s and beyond
Are you in your 40s and struggling with your fitness levels? Or maybe you have been fit all of your life, but now that you are in your 40s, nothing that you do is working, and you feel like you are slowly becoming a bigger version of yourself. Many women struggle with exercise and their changing body shape once they are in their 40s and they feel out of control. The fear of failure slowly but surely creeps in and many don’t know what to do. This blog will give you tips to help you navigate your exercise regime throughout your 40s ensuring that you hit the goals that you have for yourself.
It’s important to realise that as we move through our 40s, the way our bodies feel, move, and respond to exercise naturally changes. What once worked seamlessly may no longer feel as effective or enjoyable and you may not be getting the results that you desire and feel that you deserve. The fluctuation in hormones, stress levels and life in general can play havoc with our body. But fear not, this stage of your life can bring a fresh opportunity to tune in, to accept and honour where you are, and to explore new ways of movement and wellness that help you feel empowered and to have the body that you want.
Here are 10 tips to keep you feeling fit, energised, and strong in your 40s and beyond.
1. Listen to Your Body
In our 40s, tuning into your body’s signals is essential. Pay attention to what feels good, what feels off, and what brings you joy in movement. If you need to rest, listen. If a certain exercise leaves you feeling depleted, it might be time to try something new. Really tune into the changes in your hormones. Each week, your body will be experiencing different hormones and it is important that you are aware of the best exercises to do in each week of your monthly cycle. For example, the week before your period, you shouldn’t be aiming for a personal best with weights, or setting a new running recored. Your body will benefit from gentler exercises in this week, so try to incorporate some yoga and walks in nature.
2. Prioritise Strength Training
Strength training helps counteract natural muscle loss that happens from your 30s onwards. It supports joint health, and can make daily tasks easier. Many women are afraid of lifting weights because they feel that they will look like a man and get too bulky. Ladies, it is really quite difficult to achieve that big muscle, bulky look. Aim to incorporate weight-bearing exercises two to three times a week. Remember, “strength” isn’t just about lifting heavy—bodyweight exercises and resistance bands can be effective, too! The more muscle you have, the leaner you will look and the stronger you will be in later life. Start off with body weight exercises and when you are ready, introduce weights to your routine.
3. Balance Cardio with Gentle Movement
Cardio remains really important for heart health and endurance, but do not over do the cardio at the gym spending hours on the treadmills and elliptical machines. Excessive cardio is not essential in later life. Instead think of your cardio in more gentler forms of movement like walking, swimming, or cycling. These are easy on the joints and often easier to sustain long-term. Even brisk walking a few times a week can be revitalising and if you want to make it a little tougher wear a weighted vest. Cardio done in the format of Interval Training can prove to be effective in later life. This puts maximum exertion on the body for short periods of time, with rest slots in between. 10-15 minutes of Interval Training can really support heart health going forward, and the best part of it is that it can fit into even the busiest of schedules.
4. Embrace Flexibility and Mobility Work
The last thing that you want, as you age, is to start getting really stiff and immobile. Mobility and flexibility exercises help keep your body feeling fluid and capable. Try yoga, Pilates, or simple stretching routines to gently expand your range of motion, relieve muscle tension, and support recovery. Think about how you are going to move when you are in your 70s, 80s and even 90s. What way do you see yourself? Do the work now to ensure that you will have the most amount of flexibility possible.
5. Find Joy in Movement
Enjoying your workout matters. If you really enjoy the exercise that you are doing, you will always want to do it. I often tell people that I would play netball every single night if I had the time as I love it that much. Experiment and find an exercise that you love. Think outside the box too. Exercise doesn’t have to mean spending hours in the gym. Try dancing, hiking, or a new fitness class if traditional workouts aren’t your thing. Movement that feels joyful becomes something you want to do, rather than something you feel you have to do. This change in mindset keeps you energised and engaged.
6. Focus on Core Strength
A strong core improves posture, stability, and protects your lower back. Core exercises don’t have to be high-intensity; small, mindful movements can have a big impact. Consider Pilates, balance exercises, or even stability ball workouts to gently build core strength. Back in 2013, I started my exercise routine with just a stability ball, due to the fact that my back was so bad. I strengthened my core and fell in love with daily workouts for the very first time in my life. Having a strong core, moving every day (and eating properly) changed my life.
7. Prioritise Rest and Recovery
This is one thing that many women don’t do enough of. You may feel that if you are not working out every day, that you are not going to get the result that you want. Society tells us that we have to be busting our butts at the gym to get great results, but the reality is very different. Rest and recovery time is vital for allowing your muscles to repair and for avoiding burnout. Prioritise quality sleep, and don’t underestimate the power of active rest days (especially in your Winter Week) that involve gentle movement or stretching. Proper recovery helps you come back stronger and reduces the risk of injury.
8. Stay Hydrated
Dehydration can lead to fatigue and reduced physical performance, so keeping your body hydrated is key. Start your day with a glass of water, carry a water bottle with you, and try to drink regularly throughout the day. For every cup of tea/coffee that you drink, make sure you drink an extra glass of water too. If you are sweating excessively during your workouts it is essential that you rehydrate well. Add a pinch of sea salt to a glass of water to help with the absorption of the water too.
9. Support Your Body with Nourishing Foods
As hormonal levels shift, nutrition plays a more crucial role than ever. You must nourish your body with the right foods for YOU! It is really important that you find out what foods work with your body and what ones don’t. You want to be feeling energised and satisfied when you eat and you should enjoy everything that you eat too. Obviously, I will recommend eating The SMASH Way, because it is the best for female health, and you will get fabulous results when you do. Focus on a balanced diet rich in whole minimally processed foods, good quality protein, healthy fats, and plenty of vegetables. Also be aware of foods that spike your blood sugars, as this is something that you definitely don’t want to be happening. Grab the SMASH Way here.
10. Cultivate a Mindful Approach to Your Fitness Routine
Embracing a mindful approach helps you feel more present and connected to your workouts. When we’re in touch with our bodies, we can respond better to our needs. Start or end your exercise sessions with a moment of gratitude for what your body can do today. Remember, fitness isn’t just a physical journey—it’s a practice of honouring and nurturing your whole self. Listen to your body and it will keep you right.
Staying fit and energised in your 40s and beyond is about listening to your body and working with it, rather than against it. Movement and exercise is a celebration of what we can do, and every step in that direction is worth embracing. I always say, exercise because you love your body, not because you hate it. Building muscle for your future health can be easy when you eat properly and exercise correctly too. Finding an exercise regime that you love will make exercising so much easier, and you will reap the rewards immediately and for the rest of your life. Here’s to you smashing your exercise routines going forward.
