How to Get Fit Over 40

At any stage in life getting fit and healthy can feel overwhelming, intimidating and if not done correctly then debilitating.  Any new brutal exercise regime can lead to injury. But over the age of 40, it can feel like a Herculian task – or perhaps a ‘Megaran’ task – the wife of Hercules!

It really doesn’t have to be. Whilst I completely appreciate you have a very busy schedule and the thought of looking after one more thing – your health – seems impossible.  I wanted to write this blog to show you that it doesn’t need to be overwhelming.  Plus I wanted to emphasise why women over 40 need to concentrate on themselves now more than ever and explain why it is important that you do consider yourself, and even gently point out how it will affect not only your life but also your loved ones you love and adore.

So first, take a moment and consider why it is important to get fit over the age of 40.  And why you should (and must) avoid the crazy diet plans, exercise routines and starvation protocols that exist for our age group
– many protocols include being able to go upside in a door frame!!!!

Why it’s important to get fit over 40

I am sure that you appreciate as you get older, you are more prone to diseases such as heart disease, high blood pressure and diabetes.

Thankfully there are natural ways to prevent these sorts of problems, they are after all lifestyle diseases.  By focusing your attention on your lifestyle and your habitual behaviours you can transform your life, it isn’t inevitable that you will become ill with one of these diseases.

You know that improving your daily movement and increasing your exercise will help you stay stronger, fitter, happier and healthier, but what else?  Whilst you know that exercising will lower your blood pressure, which in turn reduces the strain on your heart, the question remains what else can you do?

And why is it so important after the age of 40?

What happens to your body when you reach 40

Your body (mind and stress levels) all change as you age.  To start with you are unable to synthesis protein as easily or repair as quickly, plus your balance starts to ‘adapt’ – you know what I mean standing on one leg to put your socks on suddenly becomes a new adventure.  But what else happens to your body when you reach 40?

Here are some of the bigger changes you will have noticed, drop me a line and let me know if you noticed any more

  • The most common symptom is fatigue.  The feeling of exhaustion and not being able to get through another day without crashing. The fear of burnout or chronic fatigue feels like a real concern.
  • Lack of sleep leads to more stress and greater insomnia. A vicious circle.
  • You become more stressed and heightened by every disturbance and issue at work and at home.
  • You are more sensitive to any discord around you and try even harder to keep the peace in order to save your own sanity.
  • Then reduced sleep further messes with your hormones, and in particular your cortisol levels
  • The increased cortisol levels signal to your body to store more fat, especially around your belly
  • The fat that sits around your belly as visceral fat also means it sits around your organs.
  • Then the big 4!  The big 4 menopause symptoms start kicking in over 40 which include hot flashes, night sweats, depression and anxiety as a result of changes in hormones

The way you have lived your life up until the age of 40, no longer works. You can’t keep doing what you’ve been doing. Life and your body have changed. A different approach is needed.  An approach that takes into account your hormones, stress levels, your lifestyle an approach that nurtures you and works with your body.

So on a positive note, women who have a healthy fitness habit and nourish their bodies will have a smoother transition into menopause. If you are interested in finding out how you can reset your body over the age of 40, gently then read my blog: how to reset your mind and detox your body

The challenges women over 40 face when it comes to their fitness

When you turn 40, your metabolic rate slows  – your metabolic rate is the rate in which you burn calories. Which means that you are more likely to add weight when you didn’t before.  You may have noticed that the ‘odd’ pudding no longer simply disappears, your tummy becomes a little rounder.

So not only are you struggling with changes in your brain fog, fighting tiredness, increased feeling of stress and anxiety and other menopause symptoms, there are also some significant physical issues as well, including:

  • A reduced metabolic rate – which means you don’t naturally burn as many calories as you once did. The extra pudding lasts a lot longer on your belly!
  • Lean muscle mass naturally diminishes with age.
  • You’ll increase the percentage of fat in your body if you don’t do anything to replace the lean muscle you lose over time.
  • Fitness and nutrition routines that previously worked for weight loss and muscle gain, will stop working.
  • With menopause and the changes in hormones, women will become more prone to stress-driven eating.
  • These factors mean that women suffer from hormone fluctuations and middle-age spread.

Don’t forget nutrition and nourishment are very different for a 40-year-old woman than a 25-year-old man, I talk a lot about this in my best-selling book, Gorgeous!

If you want to make nutritional changes but feel overwhelmed and confused by conflicting information and you’re left bewildered where to start then pick up a copy of Gorgeous!

Get Your Copy Now

There is a lot of conflicting nutritional information out there, it’s confusing.

And whilst some busy women simply give up, there isn’t enough time in the day to do everything, especially those habits you feel less inclined to give up. What you really need is someone who will hold your hand and help guide you to make the positive changes you need to have a life full of energy and vitality that will push you through the next 50 years.

All you need is one expert to guide you and cut through all the noise.

Whilst there is so much conflicting information cutting through this and finding what will work for you is why a Health Coach will give you a personalised plan based on you.


The benefits of starting a fitness regime

A different approach to weight loss that doesn’t push your ‘burnout’ buttons.  Don’t try a harsh diet, or a crazy exercise goal instead start gently with low-impact exercises or low weights and include lots of stretches before, during and after your workouts.

You will need to balance your exercise with 3 different types – cardio for your heart, weights for your muscles and mind-body to help restore mental balance and equilibrium.  If you are interested in reading more read my blog 3 types of exercise

The perfect exercise balance for women over 40 needs to include 3 components:

  • Cardio workouts, for example, any exercise that gets you out of breath
  • For mental equilibrium as well as stretching to avoid injury- mind-body disciplines like Pilates.
  • Resistance training is essential as we age and lose muscle tone. Exercise like Pilates with weights or BodyPump are great. As you reach the age of 40+ strength and resistance training becomes key to adding new muscle mass and maintaining good overall health and bone density, as well as toned upper arms.

Increasing your exercise and training – over 40 – will help you to:

  • Build muscle tone and increase your ability to burn calories so that you will lose weight, by increasing your metabolism which will burn more calories.
  • Develop strong bones by stressing your bones, strength training will increase bone density and reduce your risk of osteoporosis.
  • Enhance your quality of life and improve your ability to accomplish everyday activities easily.
  • Building muscle will contribute to better balance and therefore reduce your risk of injury and falls.
  • Resistance training will control and manage and reduce the symptoms of chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
  • Research shows that regular aerobic exercise will improve thinking and learning as well as your creative problem-solving.

How to start getting fit (when you haven’t prioritised it before)

For women over 40, cardio is also essential but how do you start?

It is interesting that the average age of women – who begin training for their first half-marathon, is their late 30s, early 40s.  When your body changes, the most common solution is to try a harder type of exercise,  thinking it will be the answer to midlife weight gain. However, starting a cardio routine of this intensity can be hugely stressful on your body.

Instead, trying these 2 cardio workout variations have been shown to have beneficial effects:

  1. Short bouts of high-intensity effort – like starting to walk quickly on your daily walk, or swimming faster for a few lengths, or riding your bike for a couple of minutes faster.
  2. Longer, lower intensity, leisurely walks – what works brilliantly for me is a slow run;-)

What can you do?

‘The Elastic Generation’ is the new generation of women who are not letting their age define them — by keeping active, being more involved in their career and community as well as asking the questions what can I do to prepare myself as I get older?

The Gentle Reset: My Group Coaching Programme

Reset your body and detox your mind in my 6 weeks Group Coaching Programme

My Group Coaching programme is based on a 6 weeks course that will focus on your health and wellbeing.  Inside The Gentle Reset you will be able to reset your mind and detox your body and you will be provided with the support you need to get a healthy lifestyle in a place.

A big part of that means that you will have nourishing eating habits that will give you more energy and more motivation as well as the appropriate levels of exercise.

Who is my Group Coaching Programme for?

  • If you are over 40 and wondering what the next 50 years are going to look like for you, then my Group Coaching programme is a great way to reset your health.
  • If you are a busy, professional woman, successful in so many other aspects of your life but find it hard to find time for you then my Group Coaching Programme is perfect for you.
  • If you are looking for nutrition, exercise and emotional wellbeing that is tailored to you, your life and your commitments.
  • If you are looking to move your health onto the next stage, and create a new lifestyle that supports and nurtures you rather than drains you.  Then The Gentle Reset is perfect for you –  Join here:  The Gentle Reset
  • If you know that you are looking to improve your nutrition and nourish your body by adding in great nutritional and exercise habits that will not lead to burnout instead you will feel energised and vital so that you can take on all those ‘life’ tasks that previously you found so draining.
  • Or you are looking to increase your mental agility, enhance your creativity and problem-solving abilities. to tackle the next stage in your career and life then jump into the Group Programme
  • If you want to feel emotionally and physically stronger so that the stress of life doesn’t send you into a spin of negative coping strategies and behaviours then join us for the next round.


If you are looking to read more before you decide then read more about my Group Coaching programme click here: The Gentle Reset 

The next round of Gentle Reset begins soon, get started on your first habit Click here to join The Gentle Reset

The Gentle Reset

BE QUICK this programme, along with all my programmes will be increasing in price very soon > Click here to find out why I am raising my prices But you’ll also discover how you can grab a place before my prices go up, you need to be fast.

Gorgeous is your journey of discovery

PS. If you have read enough and want to jump in click here to get started

Leave a Reply

Your email address will not be published. Required fields are marked *

Want to discover how you can Get Gorgeous?

Book a Discovery Call with me, Adele, and we can run over you, your goals, and how we can get there...together! Click the button to book yours now...

Get a free chapter of my book

Simply fill in your details below to get instant access to your free chapter of my best selling book

  • This field is for validation purposes and should be left unchanged.

More to explore

ADELE'S Latest Retreat

Escape for 7 days of sacred self care in the rustic mountains of Andalucia, Spain – the perfect place for restoration and transformation.