Staying active after 40 is essential for maintaining physical and mental well-being, but it’s important to tailor your fitness routine to suit your body’s changing needs. Focus on exercises that build strength, improve flexibility, and boost cardiovascular health to stay energetic and resilient.
As we age, we may be more susceptible to illnesses and chronic pain, including heart disease and osteoporosis. Though moving around may be the last thing you want to do when you’re feeling down, inactivity increases the riskTrusted Source of chronic disease.
Sometimes age becomes a reason people feel they shouldn’t bother working out.
“[People say,] ‘Oh, I shouldn’t lift weights because I’m too old,’” says Dr. Theresa Marko, a doctor of physical therapy, board-certified clinical specialist in orthopedics and owner of Marko Physical Therapy. “You do need cardio and some resistance exercise.”
But age doesn’t need to be a barrier.
“There are so many factors that go into our age, and chronology is the least of it,” says Jillian Michaels, fitness expert and creator of The Fitness App. “You can be extremely fit at any chronological age if you train consistently and intelligently.”
If you’re over 40 and looking to start or intensify your workout routine, try these simple tips.
Go easy on yourself
You don’t need to work out for hours on end every day.
Try brisk walking for 30 minutes a day, 5 days per week. If you have less time but can do more intense exercises, such as jogging or running, the CDCTrusted Source says 75 minutes per week is sufficient. That’s only 15 minutes per day!
It’s important to gauge your intensity if you want to reap the heart-healthy benefits of exercise.
The American Heart AssociationTrusted Source says target heart rates vary by age.
If you don’t have a heart rate monitor, a simple pulse check will let you know where you stand.
“Count the beats for 6 seconds and multiply that number by 10,” Michaels says. “For example, I count my pulse when I train for 6 seconds. If it’s 16, I multiply by 10, and my pulse is 160 bpm.”
Michaels suggests using your wrist to check your pulse. To determine your general maximum heart rate (bpm), you can subtract your age from 220. Compare what you find to the table below.
