10 Easy Ways to Incorporate Exercise into Your Daily Routine After 40

Understanding the Importance of Exercise After 40

Exercise is important at any age, and as we step into our 40s, it becomes even more vital. Our bodies evolve with us, and these changes in hormones and metabolism can make weight management a bit more challenging. You might notice it's easier to gain those extra pounds and tougher to shed them. People over 40 are also susceptible to certain health conditions, such as high blood pressure, depression, or high cholesterol. The good news is adults over 40 who exercise regularly can reduce their risk of chronic diseases by up to 50%.

Related Article: Weight Loss Myths Debunked

Healthy woman in workout gear stretching before exercising

Balancing a busy life and exercise is possible

If your usual exercise routine isn’t working as well as it used to now that you’ve hit the 40 mark, it may be time for a refreshing change. We understand that life gets busy, but don’t worry, small steps can lead to big improvements in your well-being. To help you maintain a healthy lifestyle into your 40s, we’ve listed some easy ways you can incorporate exercise into your daily routine.

Also read: The Power of Mindful Eating

1. Incorporating Movement into Your Morning Routine

Start your day with gentle stretching or yoga

How we start our morning can shape our entire day. Beginning the day with some gentle stretches, even a bit of yoga if you have the time, is the perfect way to get your mind and body in the mood to stay motivated throughout the day. Stretching in the morning also helps avoid any unwanted backache or pulled muscles.

Take a brisk walk while enjoying your morning coffee

If you’re an early bird and have some extra free time during your morning routine, consider a brisk morning walk to freshen up before the day begins. This could be a five-minute stroll up and down the street or a longer walk around the block. A walk benefits both your body and mind, keeping your spirits up and ready to take on the day.

Healthy Senior Woman doing Yoga in the Morning

2. Making the Most of Your Commute

Park further away or get off public transport a stop early

As much as we encourage walking or cycling to work, for some, this simply isn’t realistic. However, you can still make small changes to ensure that you’re fitting in as much activity as you can into your day. Try parking a bit further from your workplace to get in a few extra steps. If you take public transport, consider getting off one stop early for a refreshing walk.

Use stairs instead of the lift whenever possible

If you work in a large building, another simple change you could make is to take the stairs instead of the lift. Using the stairs can improve heart health, increase muscle strength in your legs, and is a simple way to burn a few more calories. It's a small change that can make a big difference!

3. Maximising Activity During Work Hours

Implement standing or walking meetings

One of the biggest obstacles that gets in the way of staying active during the day is work – more specifically office work. Sitting at a desk for the majority of the day can affect your posture, heart health, weight gain, and mental health. But there are ways to incorporate more movement into your workday. One example some workplaces have implemented is standing or walking meetings. Not only does this keep you moving throughout the day, but staying active can also improve productivity and concentration.

Use a desk cycle or under-desk treadmill

If you work from home and find it tricky to fit a walk into your tight schedule. A desk cycle or under-desk treadmill might be a helpful solution, allowing you to stay active without leaving your home office. Standing desks are also becoming popular, as they improve blood flow which both helps your body and your brain.

Two women and one man walking together outside their office bulding

4. Turning Household Chores into Workouts

Engage core muscles while doing dishes or laundry

After a busy day’s work, it’s common to feel drained and burnt out. So when the chores begin piling up, the last thing you want to do is cram in some exercise as well. But did you know there are easy ways that you can incorporate simple movements into daily chores without completely exhausting yourself? For example, when you’re doing your dishes, take the opportunity to keep your legs moving with some stretches, or keep your core in shape when folding your clean washing by sliding in some crunches. It’s simple but effective!

Turn gardening into a full-body workout

Not all household chores need to feel like a burden. You may find you have green fingers and enjoy a spot of gardening. Gardening can be both therapeutic and helps to keep you active – carrying heavy pots, moving plants around, and trimming the hedges are all examples of how gardening can become a full-body workout!

5. Incorporating Exercise into Family Time

Plan active outings like hiking or biking

Family time is a wonderful chance to get everyone moving. Activities like a family walk or bike ride are not just good exercise; they also feel like fun adventures. These outings benefit everyone physically and mentally, turning exercise into shared joy.

Play physical games with the children

Even on rainy days, there are plenty of ways to stay active with your children. Try fun indoor games like Twister or interactive, sporty video games that get the whole body moving. It’s a great way to pass the time, bond with your loved ones, and get your blood pumping!

A mother and two sons doing a dance routine in front of the TV

6. Utilising Technology for Fitness Motivation

Use fitness apps or wearables to track daily steps

Speaking of using technology to keep us moving, a great way to stay motivated throughout the day is to keep track of your movement with fitness apps. There are lots of free apps available to you that encourage you to get moving, and many phones nowadays have a built-in step tracker, so you know how much you’ve moved each day. Set yourself the classic goal of 10k steps a day, or more, or less, depending on what’s realistic to you.

Follow online workout videos designed for adults 40+

You don’t need a personal trainer to stay active while managing a busy life. There are plenty of free workout videos online suitable for all ages and abilities. Whether you prefer a full-body workout, a gentle yoga session, a fun Zumba class, or exercises targeting specific muscles, it’s all just a few clicks away.

7. Making the Most of TV Time

Do bodyweight exercises during ad breaks

TV time can be a great opportunity to sneak in some extra movement. During ad breaks, try doing simple exercises like push-ups, jogging in place, or walking up and down the stairs. These activities can help keep your heart active and are easy to fit into your routine, especially if you’re looking to meet your daily fitness goals.

Use a stationary bike or treadmill while watching shows

If you have space for exercise equipment like a stationary bike or treadmill, consider using this time to work out. You can enjoy your favourite shows while cycling or walking. It’s a wonderful way to blend entertainment with exercise and see how far you can go during an episode!

A man exercising in his living room whilst watching the television

8. Socialising Through Exercise

Join a local walking or fitness group

Exercise isn't just about staying healthy—it's also a wonderful way to meet new friends. Joining a local walking or fitness group lets you connect with people who have similar goals. It's a fantastic way to support each other, build a routine, and boost your health together.

Take up low-impact sports like golf or tennis with friends

Exercise doesn't always have to be intense. Low-impact activities such as tennis, golf, and badminton offer great health benefits without feeling too strenuous. Plus, they're a fun way to spend time with friends while doing something enjoyable and beneficial for your health.

9. Ending Your Day with Gentle Movement

Take a relaxing after-dinner walk

For many, dinner is the biggest meal of the day, so a great idea is to use that energy for something beneficial. An evening walk is a wonderful way to enjoy fresh air and unwind without pushing your body too far at the end of the day.

Practice evening yoga or stretching routines

Just like the morning, a session of gentle stretching or yoga before bed can do wonders. These simple movements help your body relax, making it easier to drift off to a peaceful sleep. Plus, they help prevent stiffness and soreness, ensuring you wake up feeling refreshed.

10. Get Enough Sleep to do it All Again Tomorrow

Wind down an hour before going to bed

Technology can be great for keeping us active, but it can also interfere with relaxing at the end of the day. Staring at screens right before bed can affect your sleep. The blue light from screens mimics sunlight, making it harder for your brain to wind down. So, instead of scrolling through social media, try to put your devices away at least an hour before bedtime.

Ensure you get seven to eight hours of sleep

A good night’s sleep is essential to maintain a healthy, active lifestyle. Most adults need between seven and eight hours of sleep each night. While this can be challenging on busy days, getting enough rest makes it easier to stick to your healthy habits. Feeling well-rested helps you stay on track and enjoy your day to the fullest.