Ultimate Guide To Getting Fit After 40

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/getting-fit-after-40-thumbnail-0009.jpg" } }, "headline":"Ultimate Guide To Getting Fit After 40", "datePublished":"2018-09-19", "dateModified": "2020-02-20", "description":"Is getting fit after 40 possible? Of course it is. Here are the 7 biggest answers to common questions about getting into shape beyond your 20s and 30s.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/getting-fit-after-40-thumbnail-0009.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "How fit can I get after 40?", "acceptedAnswer": { "@type": "Answer", "text": "The short answer: As fit as you want. <br/>Though your metabolism naturally decreases over time, your body’s response to exercise doesn’t change as you age. Type and intensity may change, but there’s never a point where it’s not good for you or stops offering physical improvements as a result.<br/>The key to improving your fitness or strength after 40 is progressive overload, or gradually increasing the amount or intensity of your exercises over the course of days or weeks. “Overloading” muscles causes microtears—which sounds scary, but isn’t— and sends signals to your brain to rebuild that tissue,making it stronger.<br/>Your muscles get built back stronger than before, and strength and fitness improve. 40 or not, that’s how the body responds to intense exercise." } }, { "@type": "Question", "name": "Can you build muscle after 40?", "acceptedAnswer": { "@type": "Answer", "text": "The short answer: Yes. <br/>You can absolutely still build muscle after you turn 40. You’re not that old! And besides, studies show that even elderly people can add muscle mass with the right amount of intensity<br/>But here’s a fact about muscle mass that might shock (or motivate) you: left unchecked, muscle strength and mass can decline as much as 40 percent from age 30 to 40.<br/>By “left unchecked,'' of course, we mean not exercising. <br/>40 percent is a significant amount to lose in just a decade. Perhaps the real question here should be, “Can you afford not to be adding muscle after 40?” (We suggest a resounding “No!”)" } }, { "@type": "Question", "name": "What is the best exercise if you’re over 40?", "acceptedAnswer": { "@type": "Answer", "text": "The short answer: Any exercise is better than nothing. But compound exercises that train several muscle groups at once are your best option.<br/>No matter what type of workouts you’re doing, you’ll benefit from regularly training. However, compound exercises (full-body, multi-joint movements) are probably best if you’re over 40." } }, { "@type": "Question", "name": "What type of diet should I follow to stay fit?", "acceptedAnswer": { "@type": "Answer", "text": "The short answer: A diet rich in anti-inflammatory foods like vegetables and lean proteins. <br/>Our metabolism naturally slows down as we age. Over the years, that often leads to weight gain and unfavorable changes to your body composition (like decreased muscle mass).<br/>The foods you eat have a large say in how much energy you have and the way you feel. Your diet also influences your metabolism and energy levels. <br/>Stick to a diet full of anti-inflammatory, wholesome foods like vegetables, lean proteins, and healthy fats—the ketogenic diet, for example— and you’ll be able to perform and better recover from workouts.<br/>Sugary and processed foods not only slow you down and prevent you from feeling great; consuming them in large amounts is directly related to diseases like cancer.<br/>Basically, you should make good nutrition a high priority after 40 (but before, too). The sooner you get it under control, the better. And getting fitter will be much easier." } }, { "@type": "Question", "name": "How else should I recover from workouts in my 40s?", "acceptedAnswer": { "@type": "Answer", "text": "The short answer: Incorporate science-backed recovery methods.<br/>If you’re over 40, you don’t need a scientist to you tell you that your body doesn’t work like it did in college---you can probably just feel it.<br/>But recovering from workouts becomes more important as you age if you plan to exercise consistently." } }, { "@type": "Question", "name": "Is warming up more or less important beyond 40?", "acceptedAnswer": { "@type": "Answer", "text": "The short answer: More important.<br/>In your twenties, you might have been able to get away with jumping into a workout without warming up. But as we age, flexibility of muscles and joints might decrease. Jumping right into a session after age 40 when you’re not as flexible anymore could lead to an injury.<br/>Fortunately, though, exercise and stretching are both simple habits you can adopt to prepare yourself to move." } }, { "@type": "Question", "name": "What other things should I do to get fit after 40?", "acceptedAnswer": { "@type": "Answer", "text": "The short answer: Listen to your body.<br/>Listening to your body means not pushing through injuries, giving yourself a few extra minutes to warm up, or taking a lighter day if you’re not feeling up to an intense workout.<br/>This is important because consistency and enjoyment are both crucial for getting results. Whether you want to lose weight or gain muscle doesn’t matter. If you enjoy your workouts and your body is able to perform, you’ll be much more likely to stick with it." } }] } </script> <article> <div> <ul> <li><a href="#section1">Benefits of Exercise After 40</a></li> <li><a href="#section2">Fit After 40 F.A.Q.</a></li> <ol> <li><a href="#subsection1">How Fit Can I Get After 40?</a></li> <li><a href="#subsection2">Can I Build Muscle After 40?</a></li> <li><a href="#subsection3">What Is The Best Exercise If You’re Over 40?</a></li> <li><a href="#subsection4">What Type of Diet Should I Follow to Stay Fit?</a></li> <li><a href="#subsection5">How Should I Recover From Workouts in My 40s?</a></li> <li><a href="#subsection6">Is Warming Up More or Less Important Beyond 40?</a></li> <li><a href="#subsection7">What Other Things Should I Do to Get Fit After 40?</a></li> </ol> <li><a href="#section3">Fit After 40—Wrap-Up</a></li> <ul> </div> <section> <p>It’s unfortunate, but not uncommon, to see someone in their forties believing it’s too late for them to get back into exercising. That misconception comes from the same place that causes many people to believe their best days are past them, or that being as fit as they used to be is no longer possible.</p> <p>None of those things are true.</p> <p>Sure, you’re not 25 anymore. Your body works a bit differently than it used to. But that doesn’t mean you can’t still get in great shape. And there’s certainly not a “magic” age when exercising stops being beneficial.</p> <p>Whether you come to this guide hoping to get in the best shape or your life or just want to make exercise a regular habit again, here’s everything you need to know about getting fit after 40.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Benefits of exercise after 40</h2> <p>“Overwhelming” amounts of evidence suggest exercise is beneficial, regardless of age^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/28507196" rel="nofollow noreferrer">1</a>}. And it doesn’t matter if you have maintained an every-dayworkout schedule up till now, or are completely new to the game. You can start right now and <i>immediately</i> begin receiving at least some health-related benefits^{<a target="_blank" href="https://health.clevelandclinic.org/whether-youre-30-or-40-starting-to-exercise-improves-heart-health/" rel="nofollow noreferrer">2</a>}.</p> <p>But if you’re over 40, here are some specific benefits of regular exercise:</p> <ul> <li>The <i><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29129214" rel="nofollow noreferrer">American Family Physician</a></i> says exercise is, “essential for healthy aging”, citing that it reduces one’s risk of chronic disease and premature death^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29129214" rel="nofollow noreferrer">3</a>}.</li> <li>According to the <i><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889622/" rel="nofollow noreferrer">Biogerontology</a></i> journal, working out improves mental and physical functioning, and being sedentary (not moving) often leads to ill-health and disease as you age^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889622/" rel="nofollow noreferrer">4</a>}.</li> <li>The <i><a target="_blank" href="https://www.cdc.gov/nccdphp/sgr/olderad.htm" rel="nofollow noreferrer">Center for Disease Control</a></i> (CDC), says exercise, even non-strenuous movement like <a target="_blank" href="https://www.warriormade.com/content/exercise/10-reasons-why-walking-is-the-best-exercise" rel="noreferrer">walking</a>, helps maintain bones and joints health, reduce stress, and improve blood pressure^{<a target="_blank" href="https://www.cdc.gov/nccdphp/sgr/olderad.htm" rel="nofollow noreferrer">5</a>}. This isn’t age-specific, but a good reminder of what regular exercise does for your mind and body.</li> <li>The <i><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK305058/" rel="nofollow noreferrer">Global Recommendations on Physical Activity for Health</a></i> says cardio exercise reduces the risk of stroke, high blood pressure and heart attack for anyone between the ages of 18 and 64 ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK305058/" rel="nofollow noreferrer">6</a>}. <ul> <li>They also say 150 minutes of moderate-to-vigorous exercise reduces the risk of diabetes and metabolic syndrome. (For exercise examples, see: “<a href="#subsection3">3. What is the best exercise if you’re over 40?</a>”) ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK305058/" rel="nofollow noreferrer">7</a>}.</li> </ul> </li> </ul> <p>The science is pretty clear: exercise is still highly beneficial if you’re past 40 or older. </p> <p>These benefits in mind, a 40-year-old’s workout routine might look a little different than someone in their twenties. Use the “Fit after 40 FAQ” below and our other <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise resources</a> to inform your decisions about your exercise regimen.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Fit after 40 F.A.Q.</h2> <p>Below, we tackle 7 big questions related to getting fit in your forties.</p> <picture id="subsection1" class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fit-after-40-0009.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fit-after-40-0009.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fit-after-40-0009.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fit-after-40-LR-0009.jpg" class="img-fluid" alt="fit after 40"> </picture> <h3>1. How fit can I get after 40?</h3> <p><i>The short answer</i>: As fit as you want. </p> <p>Though your metabolism naturally decreases over time, your body’s <i>response</i> to exercise doesn’t change as you age^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5980968/" rel="nofollow noreferrer">8</a>}. Type and intensity may change, but there’s never a point where it’s not good for you or stops offering physical improvements as a result.</p> <p>The key to improving your fitness or strength after 40 is <i>progressive overload</i>, or gradually increasing the amount or intensity of your exercises over the course of days or weeks^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/" rel="nofollow noreferrer">9</a>}. “Overloading” muscles causes microtears—which sounds scary, but isn’t— and sends signals to your brain to rebuild that tissue,making it stronger.</p> <p>Your muscles get built back stronger than before, and strength and fitness improve^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18384284" rel="nofollow noreferrer">10</a>}. 40 or not, that’s how the body responds to intense exercise.</p> <picture id="subsection2" class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/building-muscle-after-40-0009.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/building-muscle-after-40-0009.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/building-muscle-after-40-0009.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/building-muscle-after-40-LR-0009.jpg" class="img-fluid" alt="building muscle after 40"> </picture> <h3>2. Can you build muscle after 40?</h3> <p><i>The short answer</i>: Yes. </p> <p>You can absolutely still build muscle after you turn 40. You’re not that old! And besides, studies show that even elderly people can add muscle mass with the right amount of intensity. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117172/" rel="nofollow noreferrer">11</a>}</p> <p>But here’s a fact about muscle mass that might shock (or motivate) you: left unchecked, muscle strength and mass can decline as much as <i>40 percent</i> from age 30 to 40. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940510/" rel="nofollow noreferrer">12</a>}</p> <p>By “left unchecked,'' of course, we mean not exercising. </p> <p>40 percent is a significant amount to lose in just a decade. Perhaps the real question here should be, “Can you afford not to be adding muscle after 40?” (We suggest a resounding “No!”)</p> <picture id="subsection3" class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/best-exercise-for-over-40-0009.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/best-exercise-for-over-40-0009.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/best-exercise-for-over-40-0009.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/best-exercise-for-over-40-LR-0009.jpg" class="img-fluid" alt="best exercise for over"> </picture> <h3>3. What is the best exercise if you’re over 40?</h3> <p><i>The short answer</i>: Any exercise is better than nothing. But compound exercises that train several muscle groups at once are your best option.</p> <p>No matter what type of workouts you’re doing, you’ll benefit from regularly training^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29701538" rel="nofollow noreferrer">13</a>}. However, compound exercises (<a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-full-body-workout-for-weight-loss/" rel="noreferrer">full-body</a>, multi-joint movements) are probably best if you’re over 40. </p> <p>Compound exercise examples include:</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/step-by-step-guide-on-how-to-do-perfect-squats" rel="noreferrer">Squats</a></li> <li>Lunges</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/why-burpees-are-one-of-the-best-exercises" rel="noreferrer">Burpees</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups" rel="noreferrer">Push-ups</a></li> <li>Pull-ups</li> <li>Box jumps</li> <li>Rowing</li> <li>Swimming</li> </ul> <p>These kinds of multi-joint movements are more effective for improving muscular strength, balance, coordination and agility than isolation or single-joint movements^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5744434/" rel="nofollow noreferrer">14</a>}. They’ll also improve your cardiovascular fitness, which is definitely helpful long-term health. </p> <p>If you’re 40-plus and just starting out (or have joint pain), low-intensity compound exercises like swimming and walking are also great options.</p> <picture id="subsection4" class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/anti-inflammatory-foods-0009.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/anti-inflammatory-foods-0009.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/anti-inflammatory-foods-0009.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/anti-inflammatory-foods-LR-0009.jpg" class="img-fluid" alt="anti inflammatory foods"> </picture> <h3>4. What type of diet should I follow to stay fit?</h3> <p><i>The short answer</i>: A diet rich in anti-inflammatory foods like vegetables and lean proteins.</p> <p>Our metabolism naturally slows down as we age^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/8361073" rel="nofollow noreferrer">15</a>}. Over the years, that often leads to weight gain and unfavorable changes to your body composition (like decreased muscle mass)^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2880224/" rel="nofollow noreferrer">16</a>}.</p> <p>The foods you eat have a large say in how much energy you have and the way you feel. Your diet also influences your metabolism and energy levels^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/" rel="nofollow noreferrer">17</a>}. </p> <p>Stick to a diet full of anti-inflammatory, wholesome foods like vegetables, lean proteins, and healthy fats—the <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101-a-beginners-guide-to-keto" rel="noreferrer">ketogenic diet</a>, for example— and you’ll be able to perform and better recover from workouts.</p> <p>Sugary and processed foods not only slow you down and prevent you from feeling great; consuming them in large amounts is directly related to diseases like cancer^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5811844/" rel="nofollow noreferrer">18</a>}.</p> <p>Basically, you should make <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer">good nutrition</a> a high priority after 40 (but before, too). The sooner you get it under control, the better. And getting fitter will be much easier ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115962/" rel="nofollow noreferrer">19</a>}.</p> <picture id="subsection5" class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/workout-recovery-0009.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/workout-recovery-0009.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/workout-recovery-0009.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/workout-recovery-LR-0009.jpg" class="img-fluid" alt="workout recovery"> </picture> <h3>5. How else should I recover from workouts in my 40s?</h3> <p><i>The short answer</i>: Incorporate science-backed recovery methods.</p> <p>If you’re over 40, you don’t need a scientist to you tell you that your body doesn’t work like it did in college---you can probably just feel it.</p> <p>But recovering from workouts becomes more important as you age if you plan to exercise consistently ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/30560324" rel="nofollow noreferrer">20</a>}.</p> <p>Here are some science-backed recovery methods:</p> <ul> <li><strong>Hydration</strong>- How much water you drink has a profound impact on mental clarity and physical energy^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/23899752" rel="nofollow noreferrer">21</a>}. Plus, adequate hydration boosts performance during workouts ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987390/" rel="nofollow noreferrer">22</a>}.</li> <li><strong>Working on your flexibility</strong>- Due to injuries and wear and tear, the body’s joints naturally become less flexible over time. It’s called “age-related” flexibility, and it’s directly linked to decreased quality of life^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/19839176" rel="nofollow noreferrer">23</a>}. Stretching and regular exercise keep ensures joints stay healthy and can move through their full range of motion ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29063454" rel="nofollow noreferrer">24</a>}.</li> <li><strong>Other forms of recovery</strong>- Alternative recovery methods can help your body get back to “normal” after a tough workout faster. For example, <i>cryotherapy</i> (also called “cold therapy”—a technique where you immerse yourself in extremely cold temperatures for several minutes), can reduce inflammation after workouts and injuries^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4698758/" rel="nofollow noreferrer">25</a>}. Along the same lines, massage increases blood flow to muscles, which may help reduce muscle fatigue ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/15114265" rel="nofollow noreferrer">26</a>}</li> <li><strong>Eating a healthy, balanced diet</strong>- See <a href="#subsection4">question #4</a> above for more on this. Just remember, a diet full of healthy foods like vegetables and lean proteins helps reduce inflammation in joints^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981249/" rel="nofollow noreferrer">27</a>}. Diet absolutely can help hasten recovery.</li> </ul> <picture id="subsection6" class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/warming-up-after-40-0009.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/warming-up-after-40-0009.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/warming-up-after-40-0009.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/warming-up-after-40-LR-0009.jpg" class="img-fluid" alt="warming up after 40"> </picture> <h3>6. Is warming up more or less important beyond 40?</h3> <p><i>The short answer</i>: More important.</p> <p>In your twenties, you might have been able to get away with jumping into a workout without warming up. But as we age, flexibility of muscles and joints might decrease^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665513/" rel="nofollow noreferrer">28</a>}. Jumping right into a session after age 40 when you’re not as flexible anymore could lead to an injury.</p> <p>Fortunately, though, exercise and stretching are both simple habits you can adopt to prepare yourself to move ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3503322/" rel="nofollow noreferrer">29</a>}.</p> <p>Keep in mind: whether you’re over 40 or not, the <a target="_blank" href="https://www.warriormade.com/content/exercise/stretching-when-is-the-best-time" rel="noreferrer">best time to stretch</a> depends on the type of exercise or stretching you’re doing. Here are 2 guidelines to keep in mind:</p> <ul> <li>Low-intensity cardio and light, movement-based stretches before a workout prepares your joints for exercise and may reduce your risk of injury ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18027995" rel="nofollow noreferrer">30</a>}. </li> <li>Longer, static stretches help you cool down and relax after a workout^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5999142/" rel="nofollow noreferrer">31</a>}. Because warm muscles are more easily stretched, this is the optimal time to do this type of stretching ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/12133860" rel="nofollow noreferrer">32</a>}.</li> </ul> <picture id="subsection7" class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/listen-to-your-body-0009.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/listen-to-your-body-0009.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/listen-to-your-body-0009.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/listen-to-your-body-LR-0009.jpg" class="img-fluid" alt="listen to your body"> </picture> <h3>7. What other things should I do to get fit after 40?</h3> <p><i>The short answer</i>: Listen to your body.</p> <p>Listening to your body means not pushing through injuries, giving yourself a few extra minutes to warm up, or taking a lighter day if you’re not feeling up to an intense workout.</p> <p>This is important because consistency and enjoyment are both crucial for getting results^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441783/" rel="nofollow noreferrer">33</a>} ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/" rel="nofollow noreferrer">34</a>}. Whether you want to lose weight or gain muscle doesn’t matter. If you enjoy your workouts and your body is able to perform, you’ll be much more likely to stick with it.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>Fit after 40—wrap-up</h2> <p>Let’s conclude with one last “<i>short answer</i>” to getting fit after 40: The same rules from your twenties and thirties still apply. By placing a priority on recovery, warmups, and listening to your body, you can still get the same results as you did when you were younger.</p> <p>And remember: there is no point at which exercise stops being beneficial. Whether you’re 40, 50, or 75, it’s always a good idea (though the type of exercise and intensity will be different). Use the answers in this guide to get started or get in the best shape of your life. Age really is just a number!</p> </section> </article>