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Getting older shouldn’t mean exercising less. In fact, fitness should be front of mind as you age. The things we used to do for weight loss when we were younger don’t always work the same after 40. While lifestyle changes such as work and family can play a part, a slower metabolism and hormone fluctuations also contribute to weight gain. Exercise changes, along with healthy habits such as a nutritious diet and quality sleep, will help you stay in shape as you get older.
10 Exercise Changes to Make After 40 for Weight Loss
1. Incorporate Cardio
Cardiovascular (aerobic) activity is crucial as you get older, as it helps you maintain heart health and burn calories. Your risk of heart disease increases with age, so it’s important to stay heart healthy. Aerobic exercises like jogging, cycling, swimming, and jumprope are great options. Aim for three days a week of moderate-to-intense cardio.
2. More Rest Days
As you age, your muscles need more time to recover. Lingering soreness and fatigue after workouts are common. Listen to your body and don’t hesitate to take extra rest days. Recovery tools like foam rollers and massage guns can help improve recovery.
3. Mix Up Your Workouts
Variety in your fitness routine improves heart health and reduces workout boredom. Aim for 150 minutes of weekly exercise, combining aerobic workouts with two sessions of strength training. Try new classes, explore different walking routes, or add sports like squash or dance to your routine.
4. Reduce Intense Workouts
Intense workouts like HIIT and bootcamps may feel tougher and riskier with age due to lower mobility and joint health. Focus more on low-impact workouts such as cycling, rowing, Pilates, and yoga. These reduce injury risk while keeping you fit.
5. Lift Heavy
Strength training is essential for maintaining metabolism and bone density. Muscle requires more energy to maintain, which helps you burn calories even at rest. Lifting weights also reduces the risk of fractures and supports long-term health.
6. Balance and Flexibility Exercises
Age affects your balance and flexibility due to muscle and sensory loss. Exercises like yoga, Pilates, and tai chi help improve both, while also aiding in weight management and injury prevention. Make them part of your weekly routine.
7. Find Fun Physical Activities
Exercise doesn’t have to feel like a chore. Try engaging activities like tennis, hiking, dancing, skating, or pickleball. When workouts are enjoyable, consistency improves, and fitness becomes a sustainable lifestyle habit.
8. Find Workout Partners
Having a workout buddy increases accountability and enjoyment. Find friends your age who understand the changes in your body and can support your goals. Shared experiences can keep you motivated and consistent.
9. Work Your Core
Core strength supports good posture, spine health, and helps prevent back pain—especially important as belly fat increases with age. Strengthening your core reduces strain on your hips and lower back and helps with balance and mobility.
10. Make Sure to Stretch
Stretching improves flexibility, reduces injury risk, and prepares your body for exercise. Stretch before and after your workouts, and even on rest days. Regular stretching prevents everyday injuries and maintains joint health as you age.
Making these exercise changes after 40 will help you stay active, maintain a healthy weight, and feel your best as you age.
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