HOW TO BUILD A SUSTAINABLE EXERCISE ROUTINE IN YOUR 40s

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Hey there, fellow fabulous 40-something! If you're anything like me, you’ve probably noticed a few changes in how your body feels, moves, and even bounces back after a late night or an indulgent weekend. By the time we hit our 40s, it’s clear that our bodies have their rulebook and it might not be the same one we followed in our 20s or 30s.

Exercise in our 40s isn’t about chasing the same fitness goals we had a decade (or two!) ago. At least for me, before my 40s, I was all about marathon running, long walks, Pilates, yoga, and even Capoeira. I tried to steer clear of strength training because I thought being "skinny fit" was the ultimate goal. What I didn’t realize back then was how crucial muscle strength and body composition would become. Now? It’s about feeling good in my skin, staying strong for the long haul, and finding movement that fits into my life without leaving me drained or overwhelmed.

What about you? Has life gotten in the way of your fitness routine, or have you embraced a new approach? Or maybe you’ve found something that works for you, and you're enjoying movement and staying consistent. Kudos to you!

If not, starting (or restarting) a fitness routine at this age can feel daunting. Life is busy, energy can dip, and let’s be honest: some mornings, just getting out of bed can feel like a workout in itself! But trust me, it doesn’t have to be complicated or intimidating. With the right mindset and a few practical tips, you can create an exercise routine that works for you not just today but for years to come.

Let’s dive into some simple ways to keep moving, stay motivated, and embrace fitness in a way that feels sustainable and enjoyable for this amazing chapter of life.

The Importance of Exercise in Your 40s

Our 40s come with changes: slower metabolism, declining muscle mass (a process called sarcopenia), and longer recovery times. The good news? Regular exercise can help mitigate these effects. It boosts energy levels, improves mental health, maintains muscle mass, and reduces the risk of chronic conditions like diabetes, heart disease, and osteoporosis.

Start Small and Set Achievable Goals

When you’re beginning (or restarting) your fitness journey, it’s important to start small. Forget jumping into intense workouts right away. Start with 10-15 minutes of daily activity and gradually build from there.

Find Activities You Enjoy

Love dancing? Do that. Prefer swimming, gardening, or yoga? Go for it. When you enjoy your workouts, they feel less like “work” and more like self-care. Choose activities that fit your lifestyle and work schedule.

Mix It Up: Incorporate Variety into Your Routine

Including a mix of cardio, strength training, and flexibility exercises keeps things fresh and helps you avoid plateaus.

• Cardio: Great for heart health, stamina, and burning calories. Low-impact options like brisk walking or cycling are gentle on joints but still effective.

• Strength Training: Essential for maintaining muscle mass, improving metabolism, and supporting bone density. Aim for 2-3 sessions a week using bodyweight exercises, resistance bands, or weights.

• Flexibility and Mobility: Yoga, Pilates, and stretching improve range of motion, reduce stiffness, and prevent injuries.

Listen to Your Body and Prioritize Rest

Gone are the days of "no pain, no gain." Now, it’s all about listening to your body. Feel tired? Take a rest day. Sore muscles? Go for easy-going options like a brisk walk or a calming stretch.

Ensure that you're getting sufficient sleep each night (7-9 hours) and incorporate rest days into your weekly routine. Active recovery days where you engage in lighter activities like walking, stretching, or yoga are just as important as your more intense workout days.

Stay Consistent and Realistic

Consistency beats intensity any day. Even short workouts add up over time. Whether it’s a quick 10-minute yoga session or a lunchtime walk, doing something regularly will bring better results than occasional intense efforts. Set realistic goals that fit your life, and don’t beat yourself up if you miss a day. The magic lies in sticking with it.

Building a sustainable exercise routine in your 40s is less about doing it all and more about doing what works for you. For me, I’ve found a balance that I love - strength training three times a week, dancing, and some Pilates. Begin with small steps, stick to the basics, and do what makes you feel great. Whether it’s dancing in your living room, hiking with friends, or trying something new, find joy in movement and embrace this chapter of life with strength and vitality.

Wellness "Wisdom", Continued ...

• Burning calories ≠ burning fat

• Make Space to Thrive

• Understanding Emotional Eating

• Exercise is NOT a Trade OFF for Food

• How to Outsmart Visual Food Temptation

• When Did Effort Become Uncool?

• Fasting or NOT: What Works Best?

• The Importance of a Balanced Diet for Women Over 40

The information provided in this post is for educational and informational purposes only. It is not intended as medical advice or a substitute for professional consultation. Please consult a healthcare provider before making any significant changes to your diet, exercise, or wellness routine to ensure they align with your individual needs and circumstances.