Why Staying Active in Your 40s Is the Key to Lifelong Health and Vitality

If you haven’t started moving or training in your 40s, now is the perfect time to begin. At 40, you are still young and sexy and staying active is your best investment in long-term health and vitality.

Building muscle helps balance hormones and strengthens your bones, setting the foundation for a healthier, more resilient future.

1. Stay Active, Stay Amazing

By your 40s, you may notice shifts like slower metabolism, reduced muscle mass (sarcopenia), and joint stiffness. These changes are common today because many of us are not moving enough. However, they are not inevitable. Studies show that strength training can slow or even reverse muscle loss, while cardiovascular exercise keeps your heart and metabolism in top form. You may not feel the necessity yet, but trust me, moving your body gives you a dose of health.

2. Prioritize Strength Training

Muscle mass naturally declines by about 3-5% per decade after 30. Building strength maintains muscle but also supports joint health and boosts metabolism. Focus on compound movements like squats, deadlifts, and push-ups, and include two to three strength-training sessions per week.

I do weight lifting 4 times a week, one dedicated to plyometric exercises, the other to legs, arms and a full body day.

3. Incorporate Mobility and Flexibility Work

Joint stiffness can make everyday movements more challenging. You dont want a stiff future, believe me. Mobility and flexibility exercises are essential.. As you may know, I practise Yoga at least 4 times a week and in the gym, I add weighted mobility training. Stay tuned for this.

4. Cardio practices are important (Aerobic exercises)

Aerobic exercise are vital for cardiovascular health and endurance. This involves repetitive, rhythmic movements that engage large muscle groups and elevate your heart rate and oxygen intake.

Aerobic exercise boosts overall fitness, improves heart health, and enhances how your body uses energy by increasing mitochondrial function and fat burning. It is also the most effective way to raise your VO2 max, a key measure of your fitness and longevity.

Walking – Brisk walking is accessible and effective for beginners.

But also:

1. Running or Jogging – Excellent for increasing cardiovascular endurance and VO2 max.

2. Cycling – road bike or stationary bike, cycling is great for building leg strength and heart health.

3. Swimming – A full-body workout that’s easy on the joints while boosting endurance.

4. Dancing – Fun and effective, dance-based workouts like Zumba or aerobics classes combine cardio with coordination.

5. Jump Rope – A quick and efficient way to boost your heart rate and improve endurance. (one of my fav)

6. Hiking – in Nature is even better. Hiking can improve aerobic capacity and leg strength.

7. Elliptical Trainer – Low-impact and easy on the joints, it’s a good option for consistent aerobic exercise.

The elliptical machine and swimming are excellent low-impact exercise options for people with joint issues.

5. Recovery is Non-Negotiable

Recovery is always extremely important; at 30 or 40, take your time off. Include active recovery days ( these days, I walk), prioritize sleep, and consider a good massage to aid muscle repair.

6. Nutrition: Fuel for Performance

Eating a balanced diet with adequate protein will ensure you see and feel positive changes in your body. A different body composition and good recovery of your movement sessions. This will support muscle repair and energy levels. Aim for 20-30 grams of protein per meal, focusing on healthy sources like lean beef, chicken, fish, or plant-based options like tofu, tempeh, or even plant-based protein powders.

I increased my protein intake last year; I have noticed positive changes in my body and mind.

7. Move for your mind.

Instead of viewing fitness as a chore, take it as a way to invest in your future self and also as a way to build today's better mental health. The benefits of movement are immediate.

You can thrive in this new chapter of life with the right mix of strength, mobility, cardio, and recovery.

Would you like me to start uploading workouts for you?

Sources:

• Benefits of resistance training from the National Strength and Conditioning Association (NSCA).

• Learn more about sarcopenia and how to prevent it from the National Institutes of Health (NIH).

• Exercise for Bone Health The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) discusses how weight-bearing exercises, such as strength training, contribute to bone health.