Your 40s Fitness Guide: How to Stay in Shape

As an online personal trainer I could easily share conventional wisdom on training in your 40s, I find it more valuable to highlight the consistent patterns and successful strategies I’ve observed over the years.

If you’ve stumbled upon this article, you likely fall into one of two categories:

You’re in your 40s, aiming to get in shape for the first time, and seeking guidance on where to begin.

You’re attempting to regain your fitness in your 40s and need an effective plan, especially if it’s been a while since you were at your physical best.

It’s important to note that there will always be outliers who don’t fit the typical mould, and that’s completely acceptable. Your approach to fitness in your 40s will be influenced by how you navigate your 30’s.

If you’re currently in peak condition, this article may not be for you. Instead, let’s focus on those looking for a gradual or standing start, and explore how to quickly establish a regular exercise routine to reach your goals.

The path I’ll outline here is a straightforward one, and if you choose to take it further, you have my full support.

Reflecting on my extensive experience with clients ranging from their 40s to 60s, one key observation stands out: this decade is likely a pivotal time that will shape the quality of your life in the years to come. That’s why I often refer to fitness in this stage as ‘preventative medicine.’

Introducing Your ‘Health Span’

You’re likely familiar with the concept of ‘lifespan,’ but have you ever considered your ‘health span‘? This term refers to the portion of our lives lived in good health, free from chronic diseases or the limiting effects of ageing.

As we enter our forties, it becomes crucial to strategise how to extend our health span, ensuring that we maximise the time spent in vibrant health and full functionality.

Emotional Motivation

Finding the drive to exercise can be challenging, but one potent method to boost your motivation is to consciously reflect on specific moments. Consider instances where being in optimal health and fitness could enhance your life, or conversely, where failing to maintain a healthy lifestyle might limit you.

Think about the ability to actively engage with your children or grandchildren, or what being fit might mean for your relationships or career.

These thoughts are emotionally charged and can be stored in your memory or ‘anchored’ for use on those inevitable days when working out feels like the last thing you want to do.

They often serve as powerful reminders that put life into perspective, reinforcing the importance of health and fitness in achieving a fulfilling and active life.

As your online personal trainer, I am here to provide you with a comprehensive support system. You can reach out to me anytime you need assistance, whether it’s for clarification on your exercise routine, nutritional advice, or just some motivation to keep going.

My role is to help you stay on track with your fitness journey, and I am committed to being there for you every step of the way. Together, we will work towards achieving your fitness goals and creating a healthier, happier you.

Correcting the Missteps of Your Thirties

As you enter your 40s, one of the most empowering steps you can take is to address and rectify the health and fitness mistakes of your past.

For many, the thirties were filled with work, family, and societal pressures. While these demands won’t magically disappear in your forties, this new decade offers a chance to evaluate your current lifestyle and reassess your priorities.

If you look back and find a pattern of inadequate sleep, lax personal boundaries leading to unnecessary stress, inconsistent exercise, and subpar eating habits, it may indicate that health has not been a priority.

This observation is neither a condemnation nor a judgement, but rather a reminder. It’s easy to claim that health is a priority, and you might even genuinely believe it is. However, only your consistent actions over time will reveal the truth. Only you can determine whether your commitment to health is genuine.

Embarking on a journey of self-improvement can seem daunting, especially with a long list of areas to enhance. Drastic lifestyle changes won’t happen overnight, and in my experience, they’re less likely to be sustained if attempted too quickly. But that doesn’t mean you can’t start making small, immediate changes that lead to significant improvements.

For instance, you might be amazed at how incorporating morning light exposure, a brief walk, five-minute sun salutations, and a cooler room temperature at night can impact your waistline and energy levels.

Establishing a 30-day habit streak with these practices can make a difference. If you’re serious about long-term change, focus on daily incremental improvements rather than short-term quick fixes.

Stretch & Mobilise With an Online Personal Trainer

As we age, one of the critical aspects of health and fitness is the preservation of mobility and a healthy range of motion. Neglecting this area can lead to undesirable consequences such as poor posture, preventable injuries, and a growing list of exercises and training methods that feel increasingly out of reach.

Trust me, I hear this all the time, but you might be astonished at how rejuvenated your body can feel with just a bit of focused mobility work.

Many newcomers to my online personal trainer service initially believe they can’t perform basic exercises like squats, lunges, jumps, deadlifts, or running. Often, they discover that there’s no structural impediment preventing them from these activities. Instead, it’s years of inadequate conditioning and limited mobility that have held them back, a situation that is entirely reversible.

Investing time in stretching and mobilising exercises can unlock a new level of physical freedom and capability. It’s never too late to regain control over your body and rediscover what it’s capable of achieving.

With the right guidance and consistent effort from my personalised programme, you can overcome the limitations you thought were permanent and embrace a more active and fulfilling lifestyle.


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