Top Exercises To Do In Your 40s To Stay Healthy and Prevent Illness

We all know the importance of incorporating a workout routine in our lifestyle at a young age. While maintaining this fitness routine is important, as we enter our 40s, we become more aware of our health and step up our fitness routine in order to prevent illness and boost overall health.

When we start practicing healthy living from a young age, we pick up habits that support our health even as we become older. Not only have we strived to protect ourselves from various diseases and worked hard to build a stronger heart, we have also increased our brain power and improved our mental well-being.

In our 40s, it’s time to think about the various health issues that may come with age such as chronic illnesses outside of cancer and heart disease. However, while getting older is inevitable, protecting yourself from illness is possible and exercise is here to make sure you stay your strong, healthy self for as long as possible.

Best Exercises to Do in Your 40s

The following five exercises will keep you in shape and boost your physical and mental well-being in the process.

1. Prevent Heart Disease

Exercises to try: Cardio workouts (swimming, rowing, cycling), three to four times a week.

Cardio workouts are extremely effective to maintain a strong heart and protect yourself from strokes, heart attacks and heart disease.

To boost your heart health, it is recommended to work out at 80 percent of your maximum heart rate for 30 minutes, three to four times a week. Don’t feel afraid to push yourself harder at your yoga sculpt or Zumba class and give it your all when you exercise.

2. Keep Osteoporosis Away

Exercises to try: High impact workouts (dancing, jumping jacks, jogging), one to two times a week.

Osteoporosis results in weak and brittle bones that are easily breakable with slips and falls. While calcium is good for your bones, high-impact exercises can also help to build stronger bones and fight osteoporosis in the process.

One to two times a week is perfect to maintain your bone health and even adding a little jog to your daily walks will help in promoting stronger bones.

3. Combat Arthritis

Exercises to try: Strength training exercises (squats, lunges, dumbbell exercises), two to three times a week.

Arthritis is a very common issue that comes with age and leads to joint pain and stiffness. This condition is especially common in overweight individuals and those who have suffered an injury to their joints.

Strength training is one of the best exercises to combat arthritis and helps to prevent any aches and pains associated with this condition. Strength training is also known to torch fat and boost metabolism, making this a win-win workout to add to your routine.

4. Manage and Fight Depression

Exercises to try: Yoga, once a week.

While exercise is known to boost endorphins and fight stress and feelings of depression, one study showed that practicing yoga increases levels of GABA, a mood-regulating neurotransmitter that is usually deficient in individuals who suffer from depression and anxiety.

Yoga can be very beneficial in reducing stress and boosts mental health and well-being by helping you let go of everything stressful that you might be holding on to. Additionally, there are various yoga classes that incorporate cardio and strength training in their routine, making it extremely useful for your overall health.

5. Manage Back Pain

Exercises to try: 90-second plank, three times a week.

As you reach your 30s and 40s, it is common to experience back pain every now and then. The best thing you can do then is to work on strengthening your core, which is integral to support your entire body.

Planks help to tone and strengthen the core muscles as well as boost endurance. As you tighten your core muscles, you strengthen your midsection, which helps to support your lower back and combat pain.

The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments. 


Rabbitt, M. (2018, August 29). The 5 Exercises You Should Absolutely Do Starting At 40. Retrieved from