7 Exercises Women Should Still Do After 40 To Stay Fit

As women age, staying fit becomes not just about aesthetics but about overall health and well-being.

While the body might not be as spry as it once was, there are still plenty of exercises that can keep you strong, flexible, and full of vitality even after hitting the milestone of 40.

Let’s dive into seven exercises tailored for women in their 40s and beyond to maintain their fitness levels and enjoy life to the fullest.

Strength Training for Bone Health

For women over 40, it becomes even more vital as it helps combat muscle loss and maintain bone density.

Incorporate exercises like squats, lunges, and deadlifts into your routine to keep your muscles and bones strong.

Cardiovascular Workouts for Heart Health

Cardio exercises, such as brisk walking, cycling, or swimming, are essential for maintaining cardiovascular health.

Aim for at least 150 minutes of moderate-intensity aerobic activity per week to keep your heart in top shape and reduce the risk of heart disease, which becomes more prevalent with age.

Yoga for Flexibility and Stress Relief

Yoga is a fantastic practice for women over 40 as it improves flexibility, balance, and reduces stress.

It’s gentle on the joints and can help alleviate common ailments like back pain and arthritis.

Plus, it provides an opportunity for mindfulness and relaxation, which are crucial for overall well-being.

Pilates for Core Strength and Posture

Pilates focuses on strengthening the core muscles, which are essential for maintaining good posture and preventing back pain—a common issue among women as they age.

By engaging in regular Pilates sessions, you can improve your posture, balance, and overall strength, leading to better quality of life.

High-Intensity Interval Training (HIIT) for Metabolism Boost

These workouts are efficient and effective, making them perfect for busy women over 40.

HIIT not only boosts metabolism but also improves cardiovascular health and helps maintain muscle mass, making it an excellent choice for overall fitness.

Swimming for Low-Impact Cardio

Swimming is a fantastic low-impact exercise that’s easy on the joints, making it ideal for women with arthritis or joint pain.

Plus, there’s something serene and calming about being in the water, making it a perfect stress-reliever.

Walking for Everyday Activity

Don’t underestimate the power of walking! It’s one of the simplest yet most effective forms of exercise, especially for women over 40.

Aim to incorporate walking into your daily routine, whether it’s taking the stairs instead of the elevator or going for a brisk walk during your lunch break.

It’s an easy way to stay active and maintain overall health.


Staying fit after 40 is entirely achievable with the right exercise regimen.

By incorporating strength training, cardiovascular workouts, yoga, Pilates, HIIT, swimming, and walking into your routine, you can maintain muscle mass, bone density, flexibility, and cardiovascular health.


Is it too late to start exercising after 40?

No, it’s never too late to start exercising! Regardless of your age, incorporating physical activity into your routine can have numerous benefits for your health and well-being.

Can I still do high-impact exercises after 40?

While high-impact exercises can be more challenging on the joints, many women over 40 can still safely engage in them. However, it’s essential to listen to your body and modify exercises as needed to prevent injury.

What if I have existing health conditions?

If you have existing health conditions, it’s crucial to consult with your healthcare provider before starting any new exercise regimen.

How can I stay motivated to exercise after 40?

Find activities that you enjoy and enlist the support of friends or family members to help keep you accountable. Setting realistic goals and tracking your progress can also help maintain motivation over the long term.

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