Exercising Past Age 40

How To Use Exercise To Improve Health And Live Your Best Life As You Get Older

Fitness knows no age limits, and that certainly holds true for those over 40. As you journey through your 40s and beyond, staying active and prioritizing your health becomes increasingly important.

Whether you’ve been exercising your whole life and know the value of a healthy body, or you’re just starting to exercise for the first time to delay the aging process, a fit body is one of the most powerful tools you can possess as you get older.

How much does exercise and fitness change once you hit 40?

Truthfully, a lot of the foundational principles remain the same. The differences primarily surround the physiological changes in our bodies as we age, and our goals for fitness and training shift away from aesthetics and maximal athleticism toward functionality and health/wellbeing.

Understanding the Basics

Photo by Centre for Ageing Better on Unsplash

First and foremost, it’s essential to recognize that the fundamental principles of exercise apply regardless of your age. You should engage in regular physical activity, including strength training, cardiovascular exercise, and flexibility exercise.

However, as you age, there are critical considerations to keep in mind:

Embracing Physiological Changes

As we age, our bodies undergo various physiological changes. Muscle mass tends to decrease, metabolism may slow down, and joint mobility can be compromised.

It’s essential to adapt your exercise routine to accommodate these changes. Here’s how:

Strength Training: Prioritize strength training to combat muscle loss. Focus on compound exercises that work multiple muscle groups simultaneously. Lift weights that challenge you but maintain proper form to reduce the risk of injury.
Cardiovascular Health: Cardiovascular exercise remains crucial for heart health. Walking is one of the single best modes of exercise you can do to improve your cardiovascular function. If you’re a runner or jogger, continue to run/jog if it makes you feel good. Consider low-impact options like swimming or cycling to reduce stress on the joints while maintaining cardiovascular fitness.
Flexibility and Mobility: Dedicate time to stretching and mobility exercises. These help improve joint health, reduce stiffness, and enhance overall flexibility.

Prioritizing Health and Function

While aesthetics and pushing your physical limits are commendable goals, health and function should take precedence as you age.

Functional Fitness: Tailor your workouts to enhance everyday functionality. Focus on exercises that improve balance, stability, and posture, reducing the risk of falls and injury.
Prioritize Strength Training: Protect your joints by using proper form during exercises and avoiding excessive impact. Perform strength training consistently to keep your muscles strong, your bones dense and resilient, and your joints lubricated and mobile.
Recovery: Pay attention to recovery. Adequate sleep, nutrition, and rest days are essential to support your body’s ability to repair and adapt. You may not be as resilient as you were when you were in college. You may need some extra time to recover from more demanding workouts.
Consult a Professional: Consider working with a fitness trainer or physical therapist who specializes in working with older adults. They can design a customized program that addresses your specific needs and goals.

Does This Mean Aesthetics and Athleticism Don’t Matter After 40?

Photo by Morgan Bryan on Unsplash

Absolutely not.

You can absolutely still train for aesthetic goals after age 40. The same can be said for training for athletic goals, such as a 1-rep max PR or a marathon.

However, for most adults over 40, these types of goals should be secondary to functional and health-specific goals.

Due to the physiological changes in muscle growth/repair, heart/lung function, and endocrine function, our physical peak often occurs well before age 40. This doesn’t mean we can’t improve our physical function and aesthetics- we absolutely can. However, it’s unreasonable to expect a 25-year-old-appearing body after age 40.

The goal should be to be healthier than ever, not to compete with your 20-year-old self.

How Much Exercise Should I Get Over 40?

Everyone’s exercise needs will vary based on their age, training history, comorbidities and health status, among other variables. The American College of Sports Medicine exercise guidelines for adults over 40 include:

At least 150 minutes per week of moderate-intensity aerobic exercise
Strength training at least 2 days per week, with exercises targeting each major muscle group
Flexibility training at least 2 days per week

Other exercises such as balance training should be incorporated for those with low bone density, or for those at a higher risk of falling.

These guidelines should be used as a place to get started; however, each person’s individual needs may vary. Consult with a physician or a physical therapist for more specific recommendations based on your current fitness status and health history.

Bottomline

Exercising past age 40 is not just about maintaining a youthful appearance; it’s about preserving your health and well-being. While the principles of exercise remain the same, adapting your approach to consider the physiological changes of aging is crucial.

Remember that staying active is a gift to your future self. Regular exercise can help you maintain a strong, functional body and reduce the risk of age-related health issues such as osteoporosis, heart disease, and diabetes.

Prioritize strength training, and include cardiovascular exercise and mobility work to keep your heart, lungs, and joints healthy. Perform exercises for each joint and muscle group, with emphasis on functional movement. Prioritize recovery and other key factors like getting 7–8 hours of sleep and eating a nutrient-dense diet.

Do these things consistently and you’ll be healthier as you age than you were when you were younger.

References:

Gronek J, Boraczyński M, Gronek P, Wieliński D, Tarnas J, Marszałek S, Tang YY. Exercise in Aging: Be Balanced. Aging Dis. 2021 Aug 1;12(5):1140-1149.
Izquierdo M, Merchant RA, Morley JE et al. International exercise recommendations in older adults (ICFSR): Expert consensus guidelines. J. Nutrit. Health Aging. 2021;25(7):824-853.
American College of Sports Medicine; Chodzko-Zajko WJ, Proctor DN, Fiatarone Singh MA, Minson CT, Nigg CR, Salem GJ, Skinner JS. American College of Sports Medicine position stand. Exercise and physical activity for older adults. Med Sci Sports Exerc. 2009 Jul;41(7):1510-30.

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