It’s no secret that staying fit and healthy gets harder as we age. But that doesn’t mean it’s impossible! With a little effort, you can stay fit and fabulous even after you turn 40. The key is to find an exercise routine that you enjoy and that works for your body. For some people, that might mean hitting the gym several times a week. For others, it might mean going for a walk or a run every day. And for some, it might mean a combination of different activities. Whatever you choose, make sure you’re moving your body and getting your heart rate up regularly. In addition to exercise, eating healthy is also important for staying fit and fabulous after 40. That means choosing nutrient-rich foods, staying hydrated, and avoiding processed and sugary foods.
You can stay fit, healthy, and fabulous at any age with little effort! Eating healthily might take extra effort, but your body will thank you in the long run. So, keep pursuing your fitness goals even if you’re getting older.
Easy And Simple Exercises After 40
Try these easy and simple exercises below for a fit and fabulous you!
1 . Sit to Stand
Begin sitting on a chair or bench, with your feet flat on the ground and maintaining good alignment with your head, shoulders, and hips. Place your hands at your sides or extend them in front of your body. Engage your core, tighten your glutes, and then raise to a standing position. Lower your seat to return to the starting position and repeat the movement.
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Start with 1 set of 5-10 repetitions. Perform the exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to strengthen the lower body and also to work on posture and core.
2. Side Bend
Begin in either an upright sitting or standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands at your sides. Contract your core and bend your upper body to one side. Return to the starting position and repeat the movement on the opposite side.
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3. Hip Hinge
3. A. 2-Leg Hip Hinge
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands by your ears. Engage your core muscles. Slightly bend your knees and pivot through your hips to bend your upper body forward, ideally parallel to the ground. Raise back up and repeat the movement.
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Start with 1 set of 10 repetitions. Perform the exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to work on strengthening the core muscles and hips and to work on balance.
3. B – Single-Leg Hip Hinge
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands by your ears. Engage your core muscles and place all of your weight on one foot. Slightly bend your knees and pivot through your hips to bend your upper body forward, ideally parallel to the ground. Raise back up and repeat the movement.
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4. Bridge
Lie on your back, your knees bent, and your feet flat on the ground. Place your arms at your sides, relaxing your upper body. Engage your abdominal muscles. Push from your heels to lift your hips, maintaining good alignment with your head, shoulders, hips, and knees. Lower your hips back down to the starting position and repeat the movement.
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Start with 1 set of 5 repetitions. Perform the exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light. This exercise aims to work on the core muscles and good spine alignment.
5. Walkouts from Knees
Begin in a 4-point position, with your knees below your hips and your hands beneath your shoulders. Tighten your abdominal muscles and slowly move your hands forward to a semi-plank position, maintaining good alignment with your head, shoulders, and hips. Walk your hands back to return to the starting position and repeat the movement.
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The purpose of this exercise is to work on strengthening the arms, chest, core, and balance. Start with 1 set of 5 repetitions. Perform the exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light.
Alternative Exercise:
Hamstring Walkouts
Begin in an upright standing position with your legs shoulder-width. Tighten your core. Bend your knees and hinge through your hips to bend your upper body forward, bringing your arms down to the ground. Walk your hand forward to move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Walk your hands back to return to the starting position and repeat the movement.
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Consistently working out is the best way to get in shape as you age. It doesn’t matter whether you’ve been active in the past or your age; if you exercise regularly, you’ll feel better and take control of your health. Diet is just as important as exercise when you’re maintaining your fitness at any age, whether you’re 25 or 75! By committing to move more often, even if you’re not in the mood to exercise, you’ll feel better and more energized than ever before! You’ll be able to maintain your fitness and gain to become fit and fabulous after 40 from weightlifting and strength training programs if you exercise regularly.
