How to stay fit in your 40s.

It’s entirely possible to be fit and feel great at any age. Exercise for women in their 40s doesn’t have to be a chore.  

We know everyone’s exercise journeys are different - physical changes, slower metabolisms, hormonal changes, injury, illness, or even just life can get in the way of our daily and weekly routines. But did you know that being physically active can reduce your breast cancer risk by around 15-20%? So, it's never too late to reduce your risk of breast cancer! 

As we age, we have a higher chance of developing certain illnesses. Over 95% of breast cancer cases appear in women over 40. But age doesn’t need to be a barrier to help you start your breast cancer prevention journey.  

The exercise itself doesn’t have to be restrictive or demanding. It’s just down to building healthy habits in your daily life. The NHS follows the World Health Organisation guidelines in recommending you do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity. 

Whether you’re about to enter your 40s, are well acquainted with them, or they’re very much behind you, you can start your exercise journey at any time. If you’re over 40 and want to start exercising or looking to change up your current routine, these simple tips can help you to stay fit and healthy later in life: 

Get outdoors  

We are a world that drives everywhere – to do the food shop, pick up children, go to work or even to see friends. Leaving the car at home and getting out in the fresh air can have a positive impact on both your physical and mental health.  

Walking is low-impact and can be very beneficial if you're getting back into exercise. It will keep you active and help avoid pains and injuries that can happen when doing high-impact workouts. Start small and try a walk on your lunch break, then to work, and before you know it, you’re racking up miles. 

Even some gardening activities can help keep your body flexible and build muscle strength. You can work out every major muscle group as you stretch, bend, lift, pull and push.  

Strength training 

You might notice a decline in strength, or that maintaining muscle mass is more difficult as you age.  

The benefits of strength training include reduced muscle loss, increased bone strength and increased mobility. But maintaining and strengthening your muscles doesn’t mean you need to lift heavy weights every day at the gym, many muscle strengthening exercises can be done at home.  

Instead, you can focus on exercises like: 

• Weight training (only do what you can weight-wise) 
• Body weight exercises – such as push ups, plank or squats 
• Resistance exercises with bands like push-ups and squats 
• Swimming 
• Water aerobics 
• Pilates 
• Tai-chi 
• Yoga 

Maintaining a healthy weight 

Maintaining the correct weight for your height is an important part of staying fit and healthy and is vital to reducing your risk of breast cancer. There are many reasons why you might put on weight. Inherited genes, lifestyle, and what you eat can all play a part. If you’re unsure whether you are a healthy weight, you can find out by calculating your Body Mass Index. 

Many women gain weight as they age. This could be due to metabolism slowing down, menopausal and hormonal changes, or just life taking over. 

Keeping a healthy weight can sometimes be easier said than done but try to eat a balanced diet and only to eat as much as you need. Remember: 

• The amount you eat is just as important as what you eat. You could try the 50/25/25 split, half your plate as vegetables and divide the other half between carbohydrates and protein. 
• Be aware of hidden calories, especially in the food you don’t cook yourself. 
• Eat plenty of high fibre foods likes wholegrains, fruit and vegetables.  
• Stay hydrated with water and avoid sugary drinks. 

The British Nutrition Foundation have a helpful guide on portions and portion sizes.   

Take time to recover 

After 40, rest and recovery are more important than ever to avoid injuries. It’s important to warm up pre-exercise and stretch out as part of your cool-down. This not only benefits your mobility and flexibility, it can also aid your recovery and reduce the risk of injury.  

Equally important is having rest days in between moderate or intense workoutsfor your muscles to recover. Your recovery can also benefit from getting enough sleep, staying hydrated and good nutrition. 

Motivation  

The power of the mind can be a factor in how you work out and push yourself to work harder.  

Visualisation can be a powerful tool for creating the reality you want. Our Weekly Wellness Planner can help you keep on track. By setting weekly goals and monitoring your exercise, it can help motivate yourself to get fit at 40 and beyond. 

Ensure you also choose exercises you enjoy, as you are more likely to continue exercising on a regular basis. If you find yourself struggling to find the motivation to keep doing the same exercise regularly, why not try something different, join a class or add something new to your workout? 

Remember, it’s never too late to start 

Experts all agree on this.  Whether you’re a complete newbie or previously enjoyed exercising, incorporating physical activity into your daily life benefits your overall health, including helping to reduce your risk of illnesses such as breast cancer. 

So even if you start with just 10mins a day, this can help you on the path to a happier, healthier midlife! 

For more information, advice, and tips on physical activity and how to reduce your risk of breast cancer - see here.