If you’re in your 40s, then you know how difficult it can be to get fit. You might not have the energy you used to, or maybe your metabolism isn’t what it was when you were younger. It’s also hard because there are so many distractions – work, kids, errands – and none of them benefit from improving your health.

But how to get fit over 40 doesn’t have to be difficult. You also don’t need a personal trainer or an expensive gym membership to improve your mental and physical health. There are many tips that can help you stay healthy and ensure that your body is in the best shape possible for this decade of life!

We’ve got 15 tips for how to make fitness a priority during these years.

Is 40 too old to start working out?

No. It’s never too late to start working out, and it’s certainly not too old either! The key here is to start slow, so you don’t hurt yourself. Start with something as simple as walking or swimming, and then work your way up to more intense exercises like running or working out at the gym.

If you’re worried about how fast your metabolism is slowing down, be sure to adjust how much food you eat accordingly. You want enough energy for workouts, but not so much that you gain weight.

15 Easy To Follow Tips To Stay Fit And Healthy During Your 40s

Ready to start a more healthy lifestyle? Follow these simple tips to help you get fit and stay healthy during your 40s!

Know Your Focus and Goals

Getting fit over 40 starts with knowing how you want to feel and what results you’d like to see in terms of your physique.

Do you want more energy? Do you need help losing weight and body fat or gaining muscle mass? Knowing how you’ll benefit from getting exercise will give a clear focus on how often, how long, and which exercises you should be doing to reach your goals.

Schedule Your Workouts And Stick To It!

It can be challenging to find the time and energy to work out. How do you stay focused on your health when you’re juggling a busy work schedule and family life?

The best way is to create a workout routine – yes, that means scheduling it into your planner or phone! How often should you work out during these years? Well, how often do you want to feel better, lose weight, and gain muscle? The more days per week that you can dedicate to fitness – the better.

Healthy Diet is Crucial For Staying Fit

We all know how important nutrition is for staying healthy. But what does this mean when you’re in your 40s? You might think that it’s not as easy to lose weight, but eating healthy can help you look and feel great!

Make sure that your meals are balanced – include plenty of fruits and vegetables, whole grains, lean proteins like fish or chicken, and healthy fats. And don’t forget about the water! You should be drinking plenty of water every day to stay hydrated and prevent sickness.

Get Plenty Of Sleep

Weight gain is often attributed to a lack of sleep. With how busy things can get during these decades, how do you ensure that you’re getting enough sleep?

The best way is to schedule a bedtime and stick with it! Go to bed at the same time each day – even on weekends. This will help your body maintain a regular rhythm so that you might fall asleep easier.

If possible, aim for seven to nine hours of sleep every night. If that’s not realistic, try your best to ensure that you’re getting enough rest during the day (for example, taking short naps.) Even just one week of good sleep quality can help you feel more refreshed and ready to tackle your day!

Exercise at least three times per week

Need another reason to stay fit? Exercising regularly and maintaining a fitness routine have many benefits for how you feel. It can help reduce stress, increase energy levels, and improve your mood – all things that are great during these busy years!

Try out different exercises such as cardio exercise, strength training, or high-intensity interval training (HIIT). Find the ones that work best for how much time you have available and how often you can make it to the gym.

Stretch After Each Workout

One of the best ways to get fit during your 40s is by staying flexible through a post-workout muscle recovery session. Stretching after each workout can help you avoid injuries and improve how you feel overall!

Aim for at least five to ten minutes of stretching before or after exercise – but even just a couple times per week will make a huge difference. What’s more, you’ll notice how much easier it is to move throughout your day!

Be Positive

When getting fit during your 40s, remember that staying positive is a crucial ingredient for overall health and happiness. You might think that this goes without saying – but how often do we let stress take over our lives?

It’s important to stay positive by breathing deep, staying active, and taking time for yourself each day. Try out different things like meditation or yoga – it doesn’t have to be done in a particular way! Just make sure you’re doing something that makes you feel energized every single day.

Give Yourself A Break

Healthy eating and intense workout don’t have to be scheduled every day. It’s okay to give yourself a break and enjoy some of your favorite foods every now and then! We often feel guilty about how much we indulge – but how can you be healthy if you’re not enjoying life?

That being said, those treats must be balanced with the rest of your diet. Just because they taste good doesn’t mean that they’re healthy! Make sure to also eat plenty of veggies and fruits instead of focusing on how many calories are in your favorite foods.

Maintain muscle through weight training

One of the best ways how to get fit during your 40s is by staying strong. The older you are, the more important it becomes to keep up with strength training – even if this means less time at the gym!

Try out different types of weight lifting exercises like bicep curls or leg presses so that you can see how your body responds. Then, try out different combinations of exercises to focus on other major muscle groups.

Ditch junk food

Junk food doesn’t have to be a part of how you get fit, no matter how old you are! It’s easy to fall into the trap of eating too much processed food and not enough veggies, fruits, or whole grains.

Focus on how to get fit by eating as many nutrients- food – but it really is best if you can avoid it.

Instead, try out different types of smart snacks that aren’t all full of sugars and fats.

Practice Meditation

You can relieve stress by incorporating meditation into your lifestyle.

There are many different ways to practice meditation – try out deep breathing exercises before bed or visualize a relaxing place. The most important thing is finding what works, how much time you have available, and how often it fits your schedule. Practicing just five minutes per day will make a massive difference in how you feel overall!

Try Brisk Walking

Brisk walking helps you burn calories and work up a sweat at the same time. It is easy and simple – just try out different speeds until you find what works best for how long you have available and how often.

You can also try out different routes and places so that you don’t get bored – how about walking through a new neighborhood or park every week?

Find A Friend To Work Out With

Having a workout partner is great for motivation and staying accountable.

It’s easy to stay motivated by trying out different workouts with your friend – just make sure that they’re as committed as you are! You might also find someone who has similar fitness goals or needs some help getting started, which will only motivate both of you to succeed.

Take Advantage Of The Outdoors

Working out might be easier when you take advantage of the outdoors.

You can try different activities best suited for how much time and energy you have available – hiking, jogging, or biking are all great options! Just make sure that whatever activity how it is safe, how comfortable you feel doing it.

Count calories

Calorie counting is another tip you can try as a way to get fit.

You can either use a smartphone app or just write down everything that you eat and drink every day – it’s important that how much food how many calories are in each serving so that how can track your intake throughout the day.


If you’re over 40, it’s never too late to get healthy and fit. In fact, many people find that their motivation is even greater after they hit this milestone age because of the reminder that time is precious!

We’ve compiled 15 tips for getting started on your fitness journey today. Let us know which tip resonated with you most or any other topics about health and wellness you would like blog posts on in the future. Happy exercising!