How to Start Getting Fit After 40

Best Way to Start Getting Fit After 40

Life isn’t what it used to be.

Maybe you used to run all the time, or maybe your metabolism used to just let you do whatever you want, and you kept fit anyway.

Now you have aches and pains when you get out of bed.

Adulthood is simply wondering what you did to your back all the time.

Now that you’re over 40, you may feel like you’ve missed out on your opportunity.

Maybe you feel nostalgic about those peak years. This doesn’t have to be the case, though.

Today I’m going to help you reach your peak fitness at such a great age.

What About Me, Im 40 so what?

Your 40s are a great age. Your life is completely yours.

Yes, now you might’ve swapped one family for another.

Where it used to be hiding cheeseburgers or takeaways from your parents, now it might be a sneaky one behind your wife or kids’ backs, maybe even just so that they don’t ask for a bite.

It is a great age, though, because it’s easier to take control of things such as your health.

While things like aches and pains that weren’t there before, or the knowledge that you can’t go out and have fun without dire consequences at this age.

With the right tools and the right know-how, it’s easier to get yourself up earlier, go out for a jog, and not be tired during the day.

Remember all the days you had to stay in? All the lie-ins until 11 just so that you could function? In your 40s you don’t need nearly as much sleep as you used to.

My name’s Sylvia and I used to be one of the annoying ones.

When I was in my 20s I could eat whatever I want and still stay in shape.

My friends used to watch me with jealousy as I finished whatever I wanted at a restaurant and happily picked through the dessert menu, before settling on a sharing meal for myself.

They always warned me it would catch up with me. Unfortunately, they were right.

Why Did I Change My Lifestyle?

change your lifestyle to help you lose weight

Then one day, I woke up and I was 46.

I found myself waking up at the same time as always, ready to start my morning routine.

Before I had a shave and flicked on my suit for another day at the office, I looked at myself in the mirror.

All of the doughnuts, all of the burgers, and all of the pizzas had caught up to me.

I felt a lot of things.

There was a bit of guilt that I’d taken my younger years for granted. I’d made so many excuses.

There was sadness that I’d let myself get to this achy and pained state.

But then there was a bit of optimism, a flicker of opportunity. I’d known for a while that there had been gaps in my routine.

It was usually getting home from work, read or watch a movie, and then go to sleep. There was a gap for something more.

I’d go for walks and have to walk around a lot on my morning commute, but it didn’t seem to be enough.

So, I started doing some research.

I looked at exercises to get myself, fitter. I looked at exercises to ache less. I looked at the exercises to feel less tired during the day. I looked at diet changes in order to help myself.

I wasn’t that interested in a thousand different supplements, just things that would help me get fitter.

How Can I Help You Help Yourself?

After all of my research, I can up with a few practical ways to keep fit and keep awake.

I wasn’t exactly trying to get shredded or become a world-famous bodybuilder.

I just wanted to be a little bit more in shape, a little bit less achy, and a lot more awake during the days.

I needed something that stopped me from hanging around the coffee filter at work.

There were so many arguments in my office about how strong the coffee should be, but I liked it strong to help me get through the day.

Now, I don’t ever feel the need to reach for anything caffeinated.

Not only this, but pains in my pelvis, hips, back, spine, and head have all but left.

So, I was talking to my friends about it a few weeks ago and they recently told me how helpful my methods were, so I’ve decided to share them.

Get Out There Do It Today, Not Tomorrow!

The trick is, balance.

Everything should fall into place, so long as you don’t concentrate on one thing too much.

For example, if you’re exercising every day, then going home and having a takeaway and downing espressos at work the balance is broken.

Most places will tell you to have a goal, but so long as you’re doing everything with balance, you don’t necessarily need one.

If everything isn’t balanced and you don’t have a goal, however, you might find yourself overdoing one aspect.

There is such a thing as too much exercise.

There is such a thing as eating too little when you’re trying to lose weight.

There is such a thing as getting too much sleep.

You just have to remember it’s about fitness, not thinness!

There is a clear and important difference.

If you eat well, exercise, and sleep well, your body will settle at a fit weight, which is why a goal can hinder you rather than help.

So, what you need to do is focus your efforts in the right places.

Exercise to do with cardio is great for losing weight.

Looking at the calories of everything isn’t helpful whatsoever.

Your body is your own, and so your intake needs are different to everyone else’s, especially if you’re waking up early to go for a jog.

In essence, to keep fit, there are three main things you need to look at.

They all overlap which can make it easier to keep them in check.
• Exercise
• Diet
• Sleep

It may seem simple. It may even seem obvious. There are some subtleties, though.


Exercise needs to be constant.

Depending on how much fitter you want to be, it can be very intense as well.

However, you need to remember that “consistent” can start off as once or twice a week before it’s picked up more and more.

If you’re doing intense exercise, such as CrossFit, rowing, running, or jump-rope in order to get fitter and ache less, you’re going to ache more at the beginning.

Set realistic goals.

It’s better to undercompensate if you do it longer than convince yourself you’re going to cycle a few miles every single day, do it once, then never pick up the bike again.

It is a process. Don’t expect results after a week! Why not take a look at our hip exercises to get you started.


That word may cause anxiety. It can be fun, though.

The way I fixed my diet is I learnt to love cooking!

I watched a few videos of elderly Italians spinning pasta and saw the passion they had. Before I knew it, I was cooking myself elaborate, but balanced meals.

The trick for this is the same as exercising. Consistency. There are yo-yo diets. There are diets with cheat days. There are apps that can regulate your intake. It’s about what’s finding what’s right for you and sticking to it.

But if you want to make any of these easier, learn to love cooking!

Then it’s more about the process of getting the food than the struggle of eating it.

Besides, if you love a bag of crisps after work after you have enough salads I promise you, you’ll be craving one of those instead!

I wouldn’t recommend diets with “built-in” cheat days, however.

They can work, yes, but the days that aren’t cheat days don’t necessarily consider your personal bodily needs.

It’s crazy to think that when it comes to calories, everyone has the same recommended intake. Instead, make your own foods fresh.

This can be a little more expensive, but it can also be easier and cheaper to buy ingredients in bulk than it is to get something ready-made, and you can always get vouchers online.

So, if you want a takeaway of a pizza or some noodles, if you love cooking you can make your own and it’ll be tastier and healthier!


Learn to avoid caffeine.

It can get you going in the morning, but it can also keep you awake at night, forcing you to need to get going in the morning.

This is also important when it comes to your diet, as caffeine can strain your heart.

Everything in moderation is good, so you can still drink a coffee or two a day, but it simply can’t be a crutch to keep you awake and functioning. Good food and exercise can do that!

Exercising and a healthy diet will also boost your mental health, giving you endorphins and natural oils that boost your mood which will help your sleep!

Your Goals, Your Life, The Short Version.

Really, the most important thing is no “yo-yo-ing”!

Make a plan and stick to it.

You don’t necessarily have to have an “end-goal” but set goals in the sense of what you’re going to do every day. Your goals should be related to the methods, not the results.

This can involve tasty meal plans, or your day to day exercise routine, whether it’s your walks or your jogs, or even your sleep schedule.

If you focus on all of this at the same time, though, the results will speak for themselves in time.

Just remember, the more you exercise over time the more you’ll love it.

The better and more impressive meals you cook, the more you’ll love them.

The more you love these two things, over time, the better you’ll sleep!

It doesn’t have to be spinning plates. You do these things every day, anyway.

All you have to do is take control of them so that they can stop controlling you.