Tips For Staying Fit After 40

Turning 40 used to be a scary proposition. It meant you were over the hill. If you don’t take care of yourself then turning 40 still means you are getting old, but it doesn’t have to be. If you do the right things you can still look, feel and perform like you did in your 20's. You are either improving or deteriorating and you aren’t getting any younger. Here are some tips for optimizing your fitness after 40.

Stay hydrated. This is so simple and yet most people aren’t drinking enough water. Being in a state of constant dehydration ages you faster. It makes your skin look older. As soon as you are dehydrated by just 2% of body weight your power and work capacity goes down. To stay hydrated the general rule is to take your bodyweight in pounds and drink half that number in ounces. I weigh 180 pounds so I shoot for at least 90 ounces of water daily. To keep it simple I use a bottle that holds 32 ounces and drink 3 bottles a day.

Listen to your body. There is a difference between making excuses to not train and ignoring potential danger signs. If you are tired walking into the gym you may need to suck it up and put that work in. But if, for example, your low back is really tight and tender heading into a squat session you need to address that. Take more time warming up and don’t be afraid to change the plan as needed to mitigate risk. Sometimes you just need a few extra warmup sets. Don’t start your work sets until you feel ready. Other times you may need to switch exercises. It's ok to skip barbell squats and instead perform split squats or step ups holding dumbbells. The movements are easier on the low back and use lighter weights for the same effort. Do what’s best for your body. Too many people try to follow a program or jump in a class without listening to their body and end up injured.

Use an effective warmup every time you train. A proper warm up will prepare your body for the movements you are working. Walking for 5 minutes won't cut it. If you are sore, start with some foam rolling AKA self-myofascial release. Some total body calisthenics come next: squats, pushups, arm circles, high kicks, etc. Once the general movements are covered it’s time to segue into the specific movement prep. For the bench press a medicine ball throw is great at firing up your pecs, triceps and shoulders. For squats some cossack squats really help prep the hips, thighs and knees. There are tons of examples and it really depends on what you are training so make sure you are investing time in the right things that will benefit that specific session.

Be consistent. Taking 2 weeks off in your 40s is not the same as taking 2 weeks off in your 20s. So how do you stay consistent while also listening to your body? Replace rest days with active recovery days. Too sore to go all out on a strength session? Perform a more restorative dose of exercise. Some training sessions are awful, you have to show up and do what you can. As far as diet goes, consistency is king. Take it one day at a time and know that you are either moving towards your goals or away from them. I used to get away with cheating on my diet all weekend. Now I have one treat on Saturday that is calculated into my caloric goal.

There are many things that can be done to stay fit after 40. If you stay hydrated, warmup for every workout, listen to your body and are consistent with your training and diet then you will have a strong foundation for long-term success.