Getting in shape is never impossible, regardless of how old you are. You can always engage in various physical activities and attain the benefits of exercising. If you are above 40 or just about to hit the big four-oh, there are multiple exercises you can do to get in shape. However, before you go jumping and planking, you must get a go-ahead from your doctor.
With their permission, you can then start considering which type of exercise is best for you. Usually, workouts for men over 40 range from aerobic exercises, strength training to flexibility and balance exercises.
Your fitness level, existing health conditions, and your fitness goal will influence the type of exercise you’ll end up landing on Therefore, in addition to speaking to your physician, talk to any certified fitness instructor for more guidance.
In this article, we will explore the recommended workouts for men over 40 and their benefits. Read on to find out more!
For the longest time you may have believed that exercising after 40 is dangerous for your health. As a result, the last thing you may be thinking about is trying any exercise after turning the page on your 30s.
The reality is that exercising is quite beneficial for you no matter how old you are. Some of these benefits include:
Researchers conducted a study to examine the heart structure and function of men who exercise aged 55 to 70. They discovered that men who exercised before or after turning 40 had improvements in their heart functioning and structure (1).
Experts discovered endurance as one of the best types of exercises for improving heart functioning.
Read More: Core Exercises For Seniors: Your Exercise Days Aren’t Behind You
Balance and stability may tend to weaken with age. As a result, seniors become highly susceptible to falls resulting in multiple and/or severe injuries. Men and women over 40 who do balance exercises have lesser risk of such falls.
Balance exercises help in improving coordination, consequently improving balance and stability. As a result, you can easily move around and perform your daily activities.
Exercising after turning 40 can also help in lowering your susceptibility to several health conditions. These include high blood pressure, diabetes, cardiovascular diseases, high cholesterol levels, and Alzheimer’s disease.
Exercising can also help in improving your mood, memory, and concentration. Taking time to work on yourself will reduce your stress and anxiety levels. As a result, you will become happier and more relaxed, which will positively influence your mood.
Experts acknowledge that exercising for seniors can also help in improving brain function. They state that exercising for at least 52 hours within six months can help seniors boost their cognitive fitness (4).
One of the best workouts for men over 40 that can help them sharpen their mind and memory is walking..
There are plenty of exercise programs that you can do either in your 40s.
They may be similar to some of those routines you were doing in your twenties. For example, running may be an exercise you did in your 20s but it is still recommended for people in their 40s. However, significant differences arise in intensity and duration. These two factors tend to be lower for people over 40.
Some of the exercise programs that men over 40 can try include:
HIIT workouts are not everyone’s favorite, mainly due to their high intensity. The same intensity makes some wonder if these are practical workouts for anyone above 40. Researchers acknowledge that these workouts can be done at any age (10).
The only key factor that must be examined is the health status. If you are healthy, you can undoubtedly start a HIIT program. Here is an example of a HIIT circuit than you can try:
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The HIIT circuit below comprises workouts such as jumping high knees, squats, push-ups, plank, and ab lower and lift. Let us further explore these exercises.
To do these jumping high knees, follow these steps:
The second exercise following this heart-raising exercise is the squat. Here is how you squat correctly:
Push-ups can be pretty challenging, especially for beginners. It does not mean that you give up and never do this exercise. Instead, it only means you start with the low-impact and more straightforward modification before progressing to the intense variation. Here is how you do one rep of a push-up:
The ab lower and lift ranks among the best ab workouts for men over 40. It will actively engage your abdominal muscles and leave this part with a six-pack. Here is how you do the ab lower and lift:
The last activity in this HIIT circuit is the plank. Here is how you do it:
Such a HIIT program can help you lose overall body fat and improve your metabolism, mental and cardiovascular health (9). It is also one of the shortest HIIT circuits that men over 40 can try, especially beginners.
If you are in the advanced fitness level, try adding burpees to increase this workout’s intensity further. However, consult with your instructor before making these changes to such a routine.
Read More: Planks For Beginners: Put Your Core Strength To The Test
The next great workouts for men over 40 are the aerobic exercises. They entail so many activities such as dancing, running, swimming, and cycling. These activities are among the best ways to boost your metabolism.
They also help in improving your cardiovascular health and reducing your body fat. Whatever aerobic exercise you choose, be sure you will reap these named benefits. However, you need to select your aerobic exercises wisely.
Consider aspects such as your health and prior injuries when considering endurance exercises. It is strongly discouraged to choose running as your go-to exercise if you have a bad knee. In such a case, try brisk walks instead.
Experts recommend that you spend 150 minutes every week engaging in your preferred aerobic exercise (7). It means performing an endurance activity for roughly thirty or sixty minutes on specific days, depending on your workout schedule.
You can also do some cardio if you are in this age bracket. Fortunately, there are cardio workouts that you can do either from the comfort of your own home or in the gym. Similarly, some require equipment and some don’t.
If you decide to hit the gym, you can do your workouts, for example, on the treadmill or a stationary bike. Here is a sample of a 30-minute cardio workout you can do on a treadmill:
Strength training is vital for older adults, as it helps prevent injuries and assist with quick recoveries (5). As you age, you lose muscle and tend to suffer from muscular and skeletal problems.
You, thereby, become highly susceptible to conditions such as osteoporosis. Strength training exercises can help you recover and maintain your muscles. Here are examples of some of the best muscle building workouts for men over 40:
Besides cardio and HIIT programs, you can also participate in leisure sports to keep fit. Activities such as boxing and spinning also work out various muscles in your body. All you have to do is determine with your trainer the sport you should undertake.
You can start by attending different classes until you identify the most appropriate one for you. Remember to make it a habit and add it to your routine for maximum benefit (6).
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Unlike in your 20s, exercising after you turn 40 is challenging. At this age, a lot has happened that can influence your physical ability, including your body and energy levels. Of course, you have aged, and your energy levels have, in most cases, reduced.
Therefore, it means that you cannot exercise regularly or at the same intensity as before. Here are some strategies that can help you ease your way into fitness after 40:
Exercising for seniors is more comfortable when a professional is involved. It would help if you had professional guidance to determine suitable workouts for you, depending on your health, age, fitness level, and goals. So, involve your fitness coach when you decide to start exercising.
Remember that you are only doing this to better yourself and not impress someone else.
Try starting small in terms of the intensity and duration and work yourself up the ladder (11). For example, you can begin by taking brisk walks before you start jogging or running. It will help in preparing you both mentally and physically.
Similarly, it will save you from injuries that may occur from the abrupt execution of the strenuous exercises. This concept raises another question about how much exercise men over 40 are required to do.
There is no specific guide on how much exercise you can do at this age. Instead, it is determined by your physician depending on your health, age bracket, fitness and activity levels, and goals.
The best way you can sustain your exercise routine is by planning. Anticipate for lazy, busy, and rest days. You must have a rest day to help your muscles recover. Rest days also help in boosting your workout morale and motivation.
Similarly, plan for how your workout routine will fit in your schedule. It must fit perfectly without compromising any other activity. It is better off if you schedule exercising during your free time. This way, you do not have to squeeze in or postpone other activities.
There are numerous types of exercises you can choose to perform. You can select cardio, strength training, stretching, or balance exercises. If your workout coach gives you the go-ahead to try any, do not tie yourself down to one program.
Instead, vary your programs, especially if you are in the experimental phase (7). In this phase, you are free to change between yoga, HIIT, weights, and leisure sports. It is the only way you will determine what works for you and what doesn’t.
The workouts for men over 40 are many. They range from strength training exercises, balance, cardio, to HIIT and leisure sport exercises. The key is to stick to the recommended routine and avoid those not recommended by your instructor. They may be dangerous for your health or not practical, depending on your fitness goals.
The following piece is meant for educational purposes only. Talk to your doctor and fitness instructor before you start any exercise program.