Fitness Tips for Women Over 40

Fitness Tips for Women Over 40

Just because you’ve hit your 40’s does not mean you’re over the hill.  You may be older but you don’t have to look or feel your age.  A good exercise plan and nutritious food can help you keep or regain your youthful looks.

In your 40’s your body will have different needs than when you were younger.  The fitness tips below are targeted for women over 40.

Practical Fitness Tips for Women Over 40

Maintain Physical Activity

When you’re over 40, it’s essential to maintain physical activity and engage in aerobic exercise.  At this age, women are more prone to heart disease, diabetes, high blood pressure, osteoporosis and obesity.

By exercising at least 30 minutes a day, 4 times a week, you can lower the risk of contracting these age-related diseases.

Aerobic exercise burns calories and strengthens the cardiovascular system.  It will help you shed unwanted pounds and you’ll feel and look younger.

Exercise can reduce the symptoms of menopause, including hot flashes, mood swings, insomnia, and depression.  Aerobic exercise elevates your heart rate and dilates blood vessels, improving the delivery of oxygen to your muscles.

Your brain will release endorphins, the “feel good” chemical.

Strength Training

Strength training is an important fitness regimen for women over 40.  Lifting weights will help build your muscles and reduce the risk of lower back injury which is quite common in older women.  Weight training will also increase bone density and help prevent osteoporosis.

Fifty percent of women over the age of 50 suffer from osteoporosis.  Women as well as men lose bone density with age.  While walking regularly slows down bone loss, it is only strength training that can increase bone density.

Weight lifting also helps increase the metabolism and burns more calories.  This is because the muscles developed in strength training require more calories for maintenance than fat does.


Stretching makes the body more flexible.  It helps the joints maintain their full range of motion.  That is why fitness routines for women over 40 should include yoga or Pilates.  Pilate’s exercises also improve core body strength and balance.

Keep Moving

Women over 40 can improve their level of fitness even with small amounts of exercise.  Carrying your grocery bags and climbing stairs can contribute to your health.

Find ways to keep moving and you’ll have more energy and maintain your ideal weight more easily.

Attend To Your Nutritional Needs

  •  Women who are 40 years and over need calcium to help prevent osteoporosis. Dairy food is rich in calcium.  Other sources of calcium include canned fish with edible bones, calcium-fortified breakfast cereals, leafy green vegetables, nuts, and seeds.
  •  Women in their 40’s should consume lean proteins from fish, chicken, and lean meat. The body needs protein to build and repair muscles.
  •  Eat a variety of foods, especially whole grains, fruits and vegetables. A nutritious diet high in fiber, vitamins, phytochemicals and antioxidants help women over 40 keep healthy and fit.

Vitamins A, C and E are more effective in protecting women against breast cancer if the vitamins are consumed as food rather than as supplements.  Dietary Vitamin E also reduces the risk of cardiovascular heart disease.

Get Enough Rest

After performing fitness routines for women over 40, it is important to get enough rest and sleep.  This will allow the body to recuperate and repair itself.

After a good night’s sleep, women over 40 will get up the next day feeling refreshed, energetic, and full of life.