Fitness Tips for Women Over 40 From a Women's Fitness Instructor

Aug 20, 2024

Gabriel Union at the gym lifting weights

Reaching your 40s is a significant milestone in life, a time when many women start to notice changes in their bodies, energy levels, and overall health. The body undergoes significant changes, especially during pre-menopause and menopause, which require a tailored approach to exercise and lifestyle. While these changes are natural, they don’t mean you have to slow down or give up on fitness. In fact, staying active is more important than ever to maintain strength, vitality, and well-being as you age. To help navigate this stage, we consulted a fitness instructor who specialises in guiding women towards their fitness goals, and here are Joslyn's top fitness tips for women over 40 to keep you active, healthy, and strong.

MEET THE EXPERT

Joslyn Lategan is a qualified women's fitness instructor and biokineticist specializing in Pilates, based in Cape Town. She is a co-founder of Merakii Movement and has 5 years of experience in the fitness industry.

With the onset of pre-menopause or menopause, hormonal fluctuations are inevitable. Understanding these physiological changes is key to making healthier lifestyle choices. Here are 8 fitness tips for women over 40 from a women's fitness instructor:

1. Prioritise Aerobic and Cardio Exercise

Aerobic exercise is crucial for maintaining cardiovascular health and metabolic function as we age. Women over 40 should engage in activities like walking, running, hiking, swimming, cycling, or dancing. Aim for 3-5 sessions per week at moderate intensity, lasting at least 30 minutes each.

These activities are vital for improving cardio-respiratory and metabolic functions, which tend to decline with age. They not only boost heart health but also help manage weight and improve overall energy levels.

2. Incorporate Strength Training

Strength training becomes increasingly important as we age to combat the natural loss of muscle mass and bone density. Start with lighter weights, resistance bands, or bodyweight exercises, and gradually increase the weight as you build strength. Aim to strength train 2-3 times a week, focusing on both upper and lower body exercises.

Strength training is essential for maintaining muscle mass, improving joint health, and supporting overall functional fitness, which makes daily activities easier and more comfortable. It is particularly beneficial for enhancing bone density, reducing the risk of osteoporosis, and balancing hormones. Strength training helps to reduce body fat and supports long-term well-being.

3. Include Flexibility and Mobility Work

Flexibility and mobility exercises are essential for maintaining joint health and preventing stiffness. Dedicate 1-2 sessions per week to stretching or flexibility exercises. Consider low-impact options like pilates, or aqua classes, which can improve joint mobility, enhance posture, and reduce the risk of injury. These exercises are particularly beneficial for women over 40, as they help maintain a full range of motion and prevent common issues like lower back pain.

For women with knee, hip, or back pain, consider pool workouts. These exercises reduce pressure on the joints while providing a meaningful workout.

4. Don’t Forget Balance Training

Balance exercises are critical for reducing the risk of falls and improving coordination, which becomes increasingly important with age. Simple exercises, such as standing on one leg while brushing your teeth or rising onto your toes while waiting for the kettle to boil, can be easily incorporated into your daily routine. Regular balance training helps maintain stability and prevents injuries, allowing you to stay active and independent.

Balance exercises, such as standing on one leg while brushing your teeth or rising onto your toes while waiting for the kettle to boil, can improve coordination and reduce the risk of falls. Incorporating these exercises into your routine helps keep your body agile and stable.

5. Understand Your Body’s Changes

Hormonal changes during pre-menopause and menopause can impact energy levels, metabolism, and mood. It’s important to understand these changes and adapt your fitness routine and lifestyle choices accordingly. Listen to your body, and train according to how you feel. Incorporating a variety of exercises that focus on strength, flexibility, and balance can help manage these changes and support overall health.

6. Focus on Proper Nutrition

As estrogen levels drop during pre-menopause and menopause, bone mineral density also decreases. It’s essential to include calcium and vitamin D in your diet, either through supplements or foods like yogurt and milk. Staying hydrated, eating enough protein, and consuming a diet rich in vegetables, vitamins, and minerals will help maximize your fitness results. It’s also important to limit the intake of saturated fats, salt, sugars, and alcohol. A balanced diet, paired with regular exercise, will help you feel more energised and support overall health.

7. Stay Motivated and Consistent

Staying motivated and consistent can be challenging, but surrounding yourself with supportive people can make a difference. Consider joining a group class, working out with a friend, or finding a fitness community for support to keep yourself accountable and engaged. Set realistic, achievable goals, and remember that consistency is key to long-term success.

8. Prioritise Recovery

Recovery is just as important as the exercise itself. Make sure you’re getting at least 8 hours of sleep each night, as adequate rest is crucial for muscle recovery and overall health. Stay hydrated, and refuel your body with a healthy post-workout meal. Pay attention to how your body feels after training, and give yourself permission to rest when needed. Focusing on the positive effects of exercise, such as improved mood and energy levels, rather than just weight or numbers on a scale, can help you stay motivated and consistent.

2 Fitness Myths for Women Over 40

A common myth is the belief that it’s too late to start strength training. The truth is, age should never be a barrier to exercise. With the right guidance, anyone can start enjoying the benefits of strength training.

Another common excuse is the lack of time. Even with a busy schedule, you can still achieve significant benefits with just 30 minutes of moderate-intensity exercise. Combine aerobic and functional strength exercises for an efficient workout, and you can even do it from home.

Recovery Techniques for Women Over 40

Recovery is just as important as exercise itself. Listen to your body and ensure you’re getting at least 8 hours of sleep each night and stay hydrated throughout the day. After exercising, refuel with a healthy post-workout meal. Understand your body’s needs and train according to how you feel. Focus on the benefits of exercise and how it makes you feel rather than the number on the scale.

With the onset of pre-menopause or menopause, hormonal fluctuations are inevitable. Understanding these physiological changes is key to making healthier lifestyle choices. Adjust your training, eating habits, and recovery strategies to support your body during this transition. These adjustments will help you remain active, healthy, and strong, allowing you to continue enjoying the activities you love.