HomeLifestyleGetting Fit When You’re Over 40

Getting Fit When You’re Over 40

Some people put off starting a physical fitness routine or working on improving their health because they think it’s too late or they are too old.... but those people are wrong.

Some people put off starting a physical fitness routine or working on improving their health because they think it’s too late or they are too old. However, science shows that it is never too late to start getting fit or in better shape to reap the health and wellness benefits of physical activity. 

Never too late

A study recently published in the journal JAMA Network Open adds to the growing body of evidence showing that for most people, it is never too late to work on getting fit and improving their health and well-being. According to the researchers, increasing physical activity levels in later years results in the same risk reduction of cardiovascular disease, cancer, and all-cause mortality as being active from childhood to adulthood. 

In this study, both younger and older participants achieved optimal risk reduction when engaging in 150 minutes of moderate activity such as housework or gardening, or 75 minutes of vigorous activity like swimming or running each week, explained Pedro F. Saint-Maurice, PhD, a study author and postdoctoral fellow at the Metabolic Epidemiology Branch Division of Cancer Epidemiology and Genetics at the National Cancer Institute.

Getting fit has many benefits

Becoming active later in life can provide additional benefits outside of this study and cardiorespiratory health such as improved balance, mobility, coordination, and flexibility. There is much to gain from getting fit psychologically speaking as well, this can vary on an individual basis such as an overall sense of well-being and feeling psychologically better with more energy and less depressive symptoms thanks to the release of feel-good endorphins.

Considerations

However, for those who are over 40 and are returning to a fitness routine or beginning a new journey, there are a few things to keep in mind. 

  • Firstly, before making any changes to your wellness routine you should consult with your physical for an evaluation. 
  • To avoid injury, it may be best to start low and go slow incrementally to avoid the risk of injury. 
  • Always stretch before and after every workout.
  • Start with a slow routine that includes gentle aerobic exercises and sensible weight training that gradually builds up to a longer workout up to 4-5 times a week. 

When you’re over 40

When you are over 40it is not as easy to shed a few pounds or move as easily as you did in your younger years, but two things remain the same to progress on your journey: keeping a positive mindset and doing specific exercises while working on getting fit.

  • Aspire to do moderate aerobic activity for 30 minutes daily (100 steps per minute), muscle strengthening with all major muscle groups three days a week, and balance exercises two days a week at a minimum.
  • Focus on keeping your mindset positive toward success, and develop a motivational platform for support including people you have valued relationships with. 
  • Additionally, building a robust social calendar that is centered around healthy habits and activities can do wonders to help keep you on track with your health and wellness journey.

Take away

Getting fit after 40 is about easing into a tailored exercise routine leading to success, but it is also about understanding the underlying motivation for undergoing a health and wellness journey. For most people, the main barrier to improving health and wellness is their mindset.  The key is being able to understand how all the dots connect between nutrition, exercise, and ambitions in life. To achieve your goals, you need to stay healthy, and it is the power of the positive mindset association that helps to keep you going while others quit.

Exercise does not have to be boring, if you are having trouble getting motivated try an activity that you will enjoy, or work out with a friend. Along that same line eating healthy doesn’t have to be bland or boring either when there are so many herbs and spices that turn almost any dish into a culinary delight.

Remember that along your journey to getting fit, you will most likely hit some speed bumps. However, these are not failures, they are an opportunity to learn, adapt, and grow as you continue your journey. The bottom line is that getting fit by making some simple lifestyle changes, you can improve your quality of life, happiness, healthspan, and longevity for the better, and you are worth it. 


As with anything you read on the internet, this article on getting fit should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration. 

Content may be edited for style and length.

References/Sources/Materials provided by:

https://worldhealth.net/news/its-never-too-late-simple-healthful-lifestyle-changes-can-make-difference/

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2727269?utm_source=JAMA_Network&utm_medium=referral&utm_campaign=ftm_links&utm_term=030819

https://worldhealth.net/news/healthful-longevity-promoting-secrets-superagers/

https://worldhealth.net/news/spice-your-life/

https://worldhealth.net/news/trying-exercise-more-do-something-you-enjoy/

https://www.cdc.gov/physical-activity-basics/health-benefits/older-adults.html

Tamsyn Julie Webber
Tamsyn Julie Webberhttp://www.worldhealth.net
I'm a healthy aging advocate and journalist at WorldHealth.net working to help spread the message of Alternative Medicine, longevity, health, wellness, well-being, and the use of gentler more natural approaches whenever possible. To keep receiving the free newsletter opt in.