Getting Fit After 40: Get Stronger, Feel Better, Live Longer

Entering your 40s is a milestone that often evokes reflection. It can be a transformative time in your life when you start to realize time is ticking past. You only have this one life to live… so you better get to living. But what does is actually take to be fit after 40?

This is about the time you begin to realize your body isn’t functioning the way it used to. Things that worked in the past to keep your body weight down and your energy and mood up just aren’t working anymore. Reality sets in. It becomes increasingly obvious that if you don’t start showing up for yourself and figuring this out you won’t have the quality of life that you’ve always dreamed of.

At this point, well-being begins to take center stage and embracing a wellness routine tailored to your changing needs becomes a necessity rather than a luxury. The good news is a well-tailored routine can help you get physically stronger while also giving you a boost mentally and emotionally. Let’s dive into the benefits of getting and/or staying fit after 40 complete with tips on how to kickstart your journey to a healthier, stronger, more joyful you!

Ch-Ch-Ch-Ch-Changes:

As you reach the age of 40 and beyond, your body undergoes significant changes. Two of these changes are rapid loss of bone density and muscle mass. A women’s bone density peaks between the ages of 25-30. It then plateaus up until somewhere in your 40’s. You then can expect a decline in bone density each year thereafter. By the time you reach your 50’s the rate at which you lose bone density increases.

The same holds true about muscle mass. It decreases each decade after the age of 30. These processes, known as sarcopenia and osteoporosis, may lead to increased frailty, decreased mobility, and a higher risk of fractures. However, there are proactive steps you can take to combat these effects and maintain your strength and vitality well into your later years.

Fit After 40:

Strength training, in particular, remains a powerful tool in the battle against muscle and bone loss due to aging. By incorporating regular strength training exercises into your fitness routine, you not only preserve muscle mass but also increase bone density, improve balance, and enhance overall functionality.

Strength training doesn’t have to mean lifting heavy weights at the gym, so don’t let that deter you. It can involve bodyweight exercises, resistance bands, or even exercises that use household items. The important thing is to engage in activities that challenge your muscles and bones while promoting growth and resilience.

This can be done at home, outdoors, in the gym, by yourself, with your trainer, or with an accountability buddy. The key to adherence is to start small and grow. New to weight training? Set a timer for 5 minutes and tell yourself you are going to alternate between squats and push-ups for the next 5 minutes.

Once you begin showing up for yourself for those 5 minutes chances are that 5 minutes with turn to 10 and then 15 and so on. No shame in working your way up if that’s what it takes to get you on board with this lifestyle change.

Other Benefits to Strength Training:

In addition to the physical benefits, strength training can also have a positive impact on mental health. Studies have shown that regular exercise of any kind can help reduce stress, improve mood, and boost brain function. All these factors contribute to maintaining a high quality of life as we age.

So, if you’re over 40 and looking to prioritize your health and fitness, strength training is something I highly recommend. Consult with a fitness professional like me to develop a safe and effective program tailored to your unique goals and circumstances. It’s never too early/late to start investing in your health and well-being. Your future self will thank you!

Ready to take the next step? Join me on Sunday for a live webinar! At the webinar you will learn how to shift your mindset to crush your health goals once and for all. I will also be outlining 2 of the programs I have to offer. You can ask me questions and decide which one is right for you and your goals.

On this webinar I will be officially launching my 6-week Menopause Mission Statement Challenge where we dive into a new pillar of wellness each week. Weeks 1 and 2 will be focused on mindset and crafting your menopause mission statement. Weeks 3 and 4 will be focused on exercise and nutrition at this stage in life, and weeks 5 and 6 will be focused on putting it all together, reflecting, and embracing this transition on a soul level with some self care.

I will also be offering my self-paced Healthy Makeover Challenge which is outlined here. I would love for you to join me live, but I understand that’s not always possible. I will offer a replay for those who register but can’t make it at that time.

Wishing you much love, health, and happiness,

Christine