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6 Ways To Get Into Shape After 40

When we look at celebrities like Jennifer Lopez, Michelle Pfeiffer, and Sandra Bullock, it’s almost as if they haven’t aged a day in their life. They look radiant, healthy, and toned. What could be their secrets?

The secret is, they don’t have a secret. They are older women who take pride in their bodies and willingly put in the needed effort to stay in shape and maintain a healthy lifestyle. When we become older, we lie to ourselves by thinking we will never get back into shape. Chances are we haven’t lost the ability to stay in shape, we just lost the motivation and drive to stay in shape.

Looking and feeling great, no matter at what age, is possible – if you are dedicated. To help you jump into gear, here are six ways to get yourself back into shape after 40.

Keep It Moving

Keep your blood pumping with regular physical activity. It goes without saying, but the older we get, the more we have to remind ourselves that staying active is an essential part of healthy living.

It’s not necessary to hit the gym or partake in every single strenuous exercise there is. A light walk, jog, or hike is enough to keep it moving. Try fun activities that will keep you interested, like Zumba, Yoga, rock climbing or even a game of tennis.

Regular exercise at least five times a week for 30 minutes at a time is a great start.

Make The Time

Don’t lie to yourself that you don’t have time for exercise. You need to MAKE the time, or it will never happen. You can even make time to do physical activities while on holiday. We all have many responsibilities, family events to attend, work, and other obligations. If you wait for a convenient opportunity – you will never get in shape. You have to make time for yourself.

Give yourself an hour a day to do some stretching, meditate, or check in with how you are feeling. Make time to choose healthy eating options and invest in your own healthy habits.

 Mindful Eating

Gone are the days where we could stuff our faces with junk food and over-indulgence in sweet treats with no consequences. Be more aware of what you consume. Before you start eating, check in with yourself to make sure you are really as hungry as your mind is telling you.

Make better options when it comes to eating, whether it’s opting for the healthier sandwich at the cafe or reducing the amount of sugar in your daily tea. Small changes in your diet is a gateway to excellent eating habits.

Strength Training

Cardio is a great way to stay fit, and the best compliment to cardio is some weight training. To maintain your strength, you should start lifting some weights to increase lean muscle mass.

Most community gyms have light to heavy dumbbells laying around. A few sets of tricep curls will help you build those muscles. If you aren’t a member of a gym, then you can opt for some in-house exercises: push-ups, planks, squats, lunges, and tricep dips.

Strength workouts are highly recommended for anyone over 40, as they also help maintain proper bone density.

Give Yourself Time to Recover

If you’ve ever hit the gym with full force, you’ll know the feeling of aching muscles the next morning. Plus, when you are training the same muscle groups too often, you can suffer injury. Overtraining is simply not good for you.

That is why resting in between intense training sessions is good for your body. At this point in your life, you are sure to recognize your body’s signs. Take it easy when you feel that something hurts.

If you don’t like skipping an exercise day, then you can mix up different exercises. Alter between aerobics, yoga, stretching, and other cardiovascular exercises. Recovery time is just as crucial as exercise time.


Have you ever sat at a desk for hours on end staring at your computer screen without even moving an inch? If you can relate to this statement, you have to start focusing on your body’s need for a good stretch.

Take breaks in between working hours to stretch your legs, arms, and upper body. No need to twist yourself into a pretzel at work, a quick touch the sky reach or toe wiggle will be good enough.

It’s essential to keep your body flexible and focus on strengthening your core, especially as you age. Add a simple yoga or pilates move into your daily exercise routine to maintain a flexible body. Stretching also helps to reduce stress.

Fortunately, for anyone living in the 21st century, age is only a number. And staying in good shape and keeping fit is in everyone’s reach. Stop making excuses and start making an effort for yourself!


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