Turning 40 may bring various health challenges such as hormonal changes, slower metabolism, and muscle loss. However, with the right fitness approach, women can stay strong, active, and confident at every stage of life.
Women experience several physical and hormonal changes as they enter their 40s, making it essential to adopt a consistent fitness routine to support both physical and mental health. Research suggests that regular exercise not only improves strength and flexibility but also helps prevent age-related concerns such as muscle loss, joint pain, and bone-related issues.
As women approach 40, their bodies experience many changes, including hormonal shifts, slower metabolism, and a decline in bone density and muscle mass. Staying physically active helps them manage these changes, improve strength, and reduce the risk of chronic conditions like osteoporosis and cardiovascular diseases, says Dr Indramani Upadhyay, MPT (Ortho), HOD, The Center for Knee & Hip Care, Vaishali, Ghaziabad. “After 40, muscle loss and bone weakening start to increase, making strength training and low-impact exercises essential for long-term health,” he says.
Dr Upadhyay suggests the following strategies for women to create a sustainable fitness routine after 40:
Prioritise strength training: Strength training is key to preserving muscle mass and supporting bone health. Practicing weightlifting, resistance band exercises, or bodyweight movements like squats, lunges, and push-ups can improve muscle tone and boost metabolism. Aim for two to three strength sessions per week. “Strength training plays a vital role in maintaining musculoskeletal health, which is vital for everyday activities,” says Dr Upadhyay.
Choose joint-friendly workouts: High-impact exercises can strain the joints, increasing the risk of injury. Low-impact workouts such as swimming, cycling, brisk walking, or Pilates provide cardiovascular benefits without stressing the knees and hips. “Low-impact exercises protect the joints while improving heart health and endurance,” explains Dr Upadhyay.
Include flexibility and mobility exercises: Flexibility tends to decline with age, leading to stiffness and limited range of motion. Yoga, stretching routines, and mobility drills help improve flexibility, reduce muscle tension, and support better movement. “Stretching exercises improve muscle elasticity and range of motion, making everyday tasks easier,” advises Dr Upadhyay.
Focus on cardiovascular health: Cardio workouts strengthen the heart, increase lung capacity, and improve stamina. Dancing, hiking, or jogging for at least 150 minutes per week can help improve heart health and energy levels. “Regular aerobic activity lowers the risk of heart disease and helps maintain energy levels,” says Dr Upadhyay.
Strengthen the core: A strong core supports posture, balance, and spinal health. Pilates, planks, and exercises like leg raises or Russian twists can help improve core strength and reduce the risk of back pain. “Core strength is essential for balance, stability, and preventing back problems,” says Dr Upadhyay.
Listen to your body and prioritise rest: Recovery is as important as exercise. The body takes longer to repair itself with age, making rest days and quality sleep essential. Meditation and deep breathing can also support relaxation and stress management. “Rest and recovery are key to preventing injuries and maintaining long-term fitness,” suggests Dr Upadhyay.
Stay hydrated and eat a balanced diet: Hydration and proper nutrition fuel the body during workouts. A diet rich in lean proteins, healthy fats, calcium, and fiber supports muscle repair, bone strength, and overall health. “A balanced diet complements exercise, helping women achieve their health goals easily,” says Dr Upadhyay.
Make fitness fun and sustainable: Consistency is the foundation of fitness. Choose activities that you enjoy, whether it’s dancing, group workouts, or outdoor walks. Joining fitness communities or working out with friends can boost motivation. “Enjoying the process makes fitness a long-term commitment rather than a chore,” says Dr Upadhyay.
