Fitness Tips for Women Over 40

“As a woman over 40, you know that your fitness routine needs to change as you age. Here are some tips for staying healthy and fit.” 

“Everyone wants to stay active, but it’s often hard when life gets busy.

It can be tough to find time for a workout or even a slight movement every day as the years go by! Let’s face it: we all want to feel our best and live long lives with vitality.”

“Here are some great ideas on how best to exercise without going too far out of your way!” 

You may be older, but you don’t have to look or feel your age.

“If you are just starting an exercise program, these tips will help you start slowly and safely so that you can use them for years to come!”-

Practical Fitness Tips for Women Over 40

Maintain Physical Activity

sports equipment of top of marble surface

, No Matter How Busy You Are

– Do you feel like your busy schedule leaves little time for physical activity?

The time is simply there; it’s up to you to fit it in.

Be creative about how you can get moving! Try walking or biking instead of driving short distances, take the stairs instead of the elevator, and do simple exercises while watching TV.

If your job requires a lot of sitting at a computer all day, use your breaks wisely: take a quick walk around the building or try doing some stretches or squats during conference calls. 

When you’re over 40, it’s essential to maintain physical activity and engage in aerobic exercise.

Women are more prone to heart disease, diabetes, high blood pressure, osteoporosis, and obesity at this age.

By exercising at least 30 minutes a day, four times a week, you can lower the risk of contracting these age-related diseases.

Aerobic exercise burns calories and strengthens the cardiovascular system.

It will help you shed unwanted pounds, and you’ll feel and look younger.

Exercise can reduce the symptoms of menopause, including hot flashes, mood swings, insomnia, and depression.

Aerobic exercise elevates your heart rate and dilates blood vessels, improving oxygen delivery to your muscles.

Your brain will release endorphins, the “feel-good” chemical.

Make Your Workout Time Count

– When it comes to exercise, more isn’t always better.

Sticking to a 10-30 minute workout will be just as effective as spending 60 minutes at the gym.

If you have a short time frame, stick with high-intensity interval training (HIIT), which involves alternating between bouts of intense activity and rest periods.

For example, do 20 seconds of jumping jacks followed by 10 seconds of rest for 5-10 rounds throughout your workout.

Make sure you’re using good form when exercising and push yourself hard! If it’s too easy, try increasing the intensity or lengthening your workouts.

All About Eating Right:

A Healthy Diet is Essential for Fitness and Wellness

– Good nutrition leads to good health. It is simple.

The best way to ensure you’re getting all the nutrients you need is by eating a balanced diet.

A properly nourished body is better equipped to fight off disease, recover from exercise, and function at its maximum potential!

Fill your plate with vegetables (including dark leafy greens like spinach), fruits (like berries), whole grains (like quinoa, brown rice, and oats), healthy fats (like avocado or olive oil), and lean meats like fish or white meat chicken. Avoid processed foods that are high in sugar or sodium content.

Strength Training

Strength training is a vital fitness regimen for women over 40.

At this age, you are at risk for osteoporosis or the weakening of the bones.

Regular strength training can reduce that risk by increasing bone density and promoting flexibility.

If your ultimate goal is to build muscle mass, make sure you’re eating enough protein (in addition to carbohydrates) to fuel your muscles.

– Do three sets of eight to 10 reps, with one-minute rest in between sets.

– If you don’t have dumbbells available, use soup cans or water bottles instead!

– Exercises like squats and lunges will target your lower half while exercises like bicep curls and tricep extensions will target your upper body.- Your goal should be two workouts per week; however, if you’re feeling sore or tired, it’s okay to take a day off in between.

– Mix up your workouts so that you are constantly challenging yourself.

– If you get bored easily, try taking a dance class or joining an intramural league for some fun!


Stretching makes the body more flexible.

It helps the joints maintain their full range of motion.

That is why fitness routines for women over 40 should include yoga or Pilates.

Pilate’s exercises also improve core body strength and balance.

Keep Moving

Women over 40 can improve their level of fitness even with small amounts of exercise.

Carrying your grocery bags and climbing stairs can contribute to your health.

Find ways to keep moving and you’ll have more energy and maintain your ideal weight more easily.

Attend to Your Nutritional Needs

  • Women who are 40 years and over need calcium to help prevent osteoporosis. Dairy food is rich in calcium. Other sources of calcium include canned fish with edible bones, calcium-fortified breakfast cereals, leafy green vegetables, nuts, and seeds.
  • Women in their 40’s should consume lean proteins from fish, chicken, and lean meat. The body needs protein to build and repair muscles.
  • Eat a variety of foods, especially whole grains, fruits, and vegetables. A nutritious diet high in fiber, vitamins, phytochemicals, and antioxidants helps women over 40 to keep healthy and fit.

Vitamins A, C, and E are more effective in protecting women against breast cancer if the vitamins are consumed as food rather than as supplements. Dietary Vitamin E also reduces the risk of cardiovascular heart disease.

Get Enough Rest

After performing fitness routines for women in their 40’s, should get enough rest and sleep.

This will allow the body to recuperate and repair itself.

After a good night’s sleep, women over forty will get up the next day feeling refreshed, energetic, and full of life.

When you sleep, your body produces growth hormones that help the muscles and tissues grow.

During the day, the body releases cortisol which breaks down muscles to get energy.

So it is better to make sure you get enough rest to keep your hormonal balance right.

Women over 40 should get at least 8 hours of sleep a night.

Get regular checkups from a doctor and schedule physicals every year or two years regardless of age.

Take time to relax with your friends or family for an hour or watch a movie in your personal room during weekends. 1-2 hours daily will do good for the mind and soul

Wrapping up

There are many benefits to staying fit as we age.

With this post, you should now be able to identify the risks and rewards of fitness for women over 40 that will help lead you towards a more fulfilling life.

Remember that it’s never too late or early to start exercising your body and mind!

If you’re not sure where, to begin with, physical activity, ask yourself what interests you?

Are there any hobbies that could also improve your health?

Keep an open mind about all the possibilities; every little bit helps when it comes to living longer and feeling better in our later years.

Josie Pena
Josie Pena

Josie is a mother of two girls (3 years and 5 years old). She's a SAHM that works remotely on various internet projects. She spends her free time exploring local parks, learning new things, and recording content for her YouTube channels. You can find her blogging over at

Articles: 66