{"id":29049,"date":"2021-10-27T20:43:46","date_gmt":"2021-10-27T20:43:46","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=29049"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-start-getting-fit-after-40","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/","title":{"rendered":"How To Start Getting Fit After 40: It&#8217;s Never Too Late To Reap The Benefits Of Physical Fitness"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Is_it_Possible_to_Get_Fit_After_40\" >Is it Possible to Get Fit After 40?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Is_it_Possible_to_Build_Muscles_After_40\" >Is it Possible to Build Muscles After 40?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Benefits_of_Getting_in_Shape_After_the_Age_of_40\" >Benefits of Getting in Shape After the Age of 40<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Burn_Visceral_Fat\" >Burn Visceral Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Improve_Heart_Health\" >Improve Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Preserve_Lean_Muscle\" >Preserve Lean Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Improve_Metabolism\" >Improve Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Balance_Hormones\" >Balance Hormones\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Improve_Mood\" >Improve Mood<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#How_to_Get_in_Shape_After_40_Tips_for_Fitness_Success\" >How to Get in Shape After 40: Tips for Fitness Success<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#What_Is_the_Best_Workout_to_Get_Fit_After_40\" >What Is the Best Workout to Get Fit After 40?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Can_a_40-year-old_be_as_fit_as_a_20-year-old\" >Can a 40-year-old be as fit as a 20-year-old?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Can_I_get_in_the_best_shape_of_my_life_at_40\" >Can I get in the best shape of my life at 40?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Is_42_too_late_to_get_in_shape\" >Is 42 too late to get in shape?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#Is_40_too_old_to_start_bodybuilding\" >Is 40 too old to start bodybuilding?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you\u2019re over the age of 40 and not in shape, it can be tough to start a fitness routine. You may feel that you\u2019ve missed your chance at taking care of yourself. Or perhaps you think that since you\u2019ve already let yourself go, there\u2019s no point in trying to get fit now. However, there are some great reasons why people over the age of 40 should work out.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Getting_Fit_After_40_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s why getting fit is important past 40 and how to start now.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_Possible_to_Get_Fit_After_40\"><\/span><b>Is it Possible to Get Fit After 40?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While our bodies may change as we age, there are still plenty of ways to stay fit and healthy, even in our 40s and beyond. In fact, many people have found success in getting into the best shape of their lives after reaching this milestone age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is often believed that once a person reaches the age of 40, it becomes increasingly difficult to maintain or achieve a fit and healthy body. This belief stems from the idea that metabolism slows down as we age, which makes it harder to lose weight and build muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research indicates that while muscle mass naturally declines with age, resistance training can significantly counteract this process (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Adults over 40 can gain muscle mass and strength at rates similar to younger individuals when they engage in regular strength training (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/how-can-strength-training-build-healthier-bodies-we-age\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Getting_Fit_After_40_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66675\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_4-1024x576.png\" alt=\"How To Start Getting Fit After 40 \" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_4.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_4-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_4.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Experts agree that while there are age-related physiological changes, they can be effectively managed. Dr. William Kraus, a renowned cardiovascular expert, emphasizes that the human body retains its ability to adapt positively to physical activity, which means it\u2019s never too late to start exercising(<\/span><a href=\"https:\/\/medicine.duke.edu\/news\/early-exercise-interventions-used-duke-trial-decrease-cardiovascular-disease\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0 (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/45436287_Exercise_and_the_Elderly_A_Scientific_Rationale_for_Exercise_Prescription\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) .<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many individuals have transformed their health and fitness after 40. Consider the story of Ernestine Shepherd, who started bodybuilding at 56 and became the world&#8217;s oldest competitive female bodybuilder (<\/span><a href=\"https:\/\/news.utoledo.edu\/index.php\/12_10_2013\/77-year-old-female-bodybuilder-to-share-her-story-dec-13\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Her journey illustrates that with dedication and the right approach, achieving remarkable fitness milestones is possible at any age.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_Possible_to_Build_Muscles_After_40\"><\/span><b>Is it Possible to Build Muscles After 40?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s possible to build muscles after 40. While our bodies may experience some physiological changes as we age, regular strength training can effectively counteract these changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s because our muscles have a remarkable ability to adapt and grow, regardless of age. Multiple studies have shown that older adults who engage in resistance training can experience significant gains in muscle mass and strength (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/how-can-strength-training-build-healthier-bodies-we-age\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to physical changes, individuals over 40 may also face challenges such as increased responsibilities and time constraints. However, with proper planning and determination, it\u2019s possible to make fitness a priority and achieve your desired results.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Getting_Fit_After_40_\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that building muscles after 40 may require a different approach compared to younger individuals. Recovery time between workouts may be longer, and incorporating modifications such as lower weights or joint-friendly exercises may be necessary.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, nutrition plays a crucial role in building muscles at any age, but becomes even more important as we get older. Adequate protein intake and a balanced diet can help support muscle growth and repair (<\/span><a href=\"https:\/\/health.gov\/news\/202107\/nutrition-we-age-healthy-eating-dietary-guidelines\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, while building muscles after 40 may require some adjustments and patience, it\u2019s definitely an achievable goal with the right mindset and approach. It&#8217;s never too late to start taking care of your body and reaping the benefits of a fit and strong physique.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read our previous blog,<\/span><b><a href=\"https:\/\/betterme.world\/articles\/how-to-get-fit-quick\/\"> How To Get Fit Quick<\/a>, <\/b><span style=\"font-weight: 400;\">for more insights.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Getting_Fit_After_40_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66600\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_6-1024x576.png\" alt=\"How To Start Getting Fit After 40 \" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_6.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_6-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_6.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_6-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Getting_in_Shape_After_the_Age_of_40\"><\/span><b>Benefits of Getting in Shape After the Age of 40<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Even if you were inactive before this decade, it\u2019s still possible for you to start a physical fitness regimen and reap the benefits of exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the reasons to get in shape now are:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burn_Visceral_Fat\"><\/span><b>Burn Visceral Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You may have built up a lot of visceral fat around your stomach and internal organs by the time you hit 40. Visceral fat is stored between muscles and around organs such as the heart, kidneys, and spleen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it\u2019s not necessarily dangerous to your overall health, it can be harmful to your cardiovascular system if left untreated (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17667865\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). For this reason, getting in shape can help reduce the amount of visceral fat that has built up over time and lower the risks of heart disease and diabetes.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improve_Heart_Health\"><\/span><b>Improve Heart Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Heart disease is the leading cause of death worldwide (<\/span><a href=\"https:\/\/www.who.int\/health-topics\/cardiovascular-diseases#tab=tab_1\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). However, there are ways you can improve your odds against developing cardiovascular problems by simply making smart lifestyle choices. Getting in shape can strengthen your heart and improve the health of your blood vessels, leading to a healthier heart.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Preserve_Lean_Muscle\"><\/span><b>Preserve Lean Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle loss accelerates as you age. Unless you\u2019re taking steps to maintain your muscle mass, you can lose up to 3 to 8% of lean muscle every year after the age of 30 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This is bad for several reasons.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Firstly, muscle loss leads to decreased strength and loss of functional ability, which makes everyday tasks more challenging than they need to be. Secondly, it reduces metabolic function. Muscle burns more calories than fat tissue, which means that if you\u2019ve lost a significant amount of muscle over time, your metabolism is slowing down each day too. Finally, there are aesthetic reasons. Muscle looks good, and we all want to look good as we age (<\/span><a href=\"https:\/\/wires.onlinelibrary.wiley.com\/doi\/10.1002\/wsbm.1462\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Getting_Fit_After_40_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66394\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_7-1024x576.png\" alt=\"How To Start Getting Fit After 40 \" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_7.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_7-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_7.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_7-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improve_Metabolism\"><\/span><b>Improve Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Metabolism naturally slows down as the years go by (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8361073\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Due to this inevitable process, people tend to gain weight while also becoming less active at the same time. This creates a vicious cycle, which makes it difficult for people over 40 to lose weight without working out consistently and eating a healthy diet. Fortunately, if you form new habits now, you\u2019ll be able to drop pounds before they creep up on you.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Balance_Hormones\"><\/span><b>Balance Hormones\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aging can cause imbalances in many different hormones, including testosterone and estrogen levels. Maintaining appropriate levels of these two key hormones is important for preventing diseases that are associated with aging, such as osteoporosis (<\/span><a href=\"https:\/\/academic.oup.com\/biomedgerontology\/article\/67\/11\/1140\/601987\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Getting enough physical activity regularly can help balance your hormone levels so you don\u2019t have to worry about the negative effects of hormonal imbalances later in life.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improve_Mood\"><\/span><b>Improve Mood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise acts as a natural pick-me-up as it releases endorphins into the body while being performed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK470306\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Endorphins are neurotransmitters that bind to opioid receptors in the brain, which makes you feel good while alleviating pain at the same time. When starting a fitness program, a good rule of thumb is to try to focus on exercises that will release the most endorphins into your system.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-should-a-60-year-old-woman-eat-to-lose-weight\/\">How Many Calories Should A 60-Year Old Woman Eat To Lose Weight?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_in_Shape_After_40_Tips_for_Fitness_Success\"><\/span><b>How to Get in Shape After 40: Tips for Fitness Success<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting in shape after 40 is possible if you make a commitment and stick with it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many factors you should consider when getting started, but putting the following tips into practice can help you ensure success:\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Practice Strength Training<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s advisable to start with strength training rather than doing only cardio. <a href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/\">Strength training<\/a> involves the use of weights, bands, or your own body weight to do exercises that yield three specific benefits (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Builds muscle\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle built will burn more calories during everyday activities\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preserves lean muscle loss<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Arguably, the best exercises are full-body or compound exercises that work for opposite muscle groups together. For example, squats are great for building leg strength while also working the core.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Do Moderate Cardio<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/cardio\/\">Cardio workouts<\/a> are integral to your success as they can burn a lot of calories in a very short period (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/index.cfm\/2016\/is-cardio-really-the-secret-to-fat-loss\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). However, it\u2019s important not to do too much cardio either. The point is to get your heart rate up for an extended period, so you want to make sure you\u2019re getting enough cardiovascular activity and also balancing it out with strength training so the body doesn\u2019t burn muscle mass during exercise sessions.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Getting_Fit_After_40_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66381\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_1-1024x576.png\" alt=\"How To Start Getting Fit After 40 \" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/intermittent-fasting-for-female-seniors_1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Allow Time for Recovery<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Exercise creates tiny tears within the muscles that require time to heal before your next workout session. If you work out too frequently or don&#8217;t allow adequate rest periods, your muscles will never have time to recover and grow, which means you won\u2019t see results as quickly as you would if you were giving your body the time it needs to repair itself (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Make sure to rest at least one full day between each workout session and at least two or three days per week.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Be Wary of Injury<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Many people over 40 have joint and bone tissues that can be exacerbated by certain exercises. It\u2019s strongly recommended to avoid high-impact cardio such as running if you suffer from joint pain. Instead, opt for low-impact activities such as swimming or cycling. Strength training also comes with some limitations, so make sure you speak to your doctor before you start any new program if you have hip or knee problems.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you have no pre-existing problems, it&#8217;s wise to be cautious. Some ways of preventing exercise-related injuries include (<\/span><a href=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/safe-exercise\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warming up before each session\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cooling down after each workout\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking adequate rest periods between sessions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoiding exercises that are known to be dangerous for the joints\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Staying hydrated by drinking plenty of water during exercise sessions<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Eat a Lot of Protein<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/high-protein-fruits\/\">Protein<\/a> is essential for building muscle mass and increasing satiety, so you don\u2019t feel hungry and end up snacking on unhealthy foods all day long (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523236643\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). To get enough protein in your diet, focus on eating lean meats such as fish and chicken Turkey bacon, beef jerky, and deli meat cuts are also great choices as they will help keep portion sizes reasonable while keeping things flavorful.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Cut Back on Carbs<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrates often get a bad rap when people talk about diets and weight loss, but it\u2019s important to remember that carbs can actually be quite beneficial. However, too many carbs cause blood sugar spikes, which can lead to cravings and poor food choices as the day wears on (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/carbohydrates-and-blood-sugar\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). When getting started on a fitness regimen, try cutting back your carb intake in half during breakfast and lunch so you have enough energy throughout the day without feeling run down.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Reduce Portions<\/b><\/p>\n<p><span style=\"font-weight: 400;\">After 40, your metabolism starts to slow down. This means that you\u2019ll likely need fewer calories than you did in your 30s to maintain your weight. Eat smaller portions to ensure you\u2019re getting the necessary amount of food without overdoing it or depriving yourself.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/betterme.world\/articles\/healthy-fats-for-keto\/\"><b>Eat Healthy Fats<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Healthy fats help regulate hormones and keep your body running efficiently (<\/span><a href=\"https:\/\/openoregon.pressbooks.pub\/nutritionscience\/chapter\/5a-function-of-fats\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Foods that are rich in healthy fats include olive oil and fatty fish such as salmon, nuts, and seeds. One of the most powerful sources of healthy fat is avocado, which can be used to make a delicious salad dressing or just eaten alone with a sprinkle of salt, pepper, and lime juice.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Getting_Fit_After_40_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56312\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-for-seniors-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-for-seniors.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-for-seniors-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-for-seniors.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-for-seniors-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-for-seniors.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Eat More Fruits and Vegetables<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/fruits-to-eat-everyday\/\">Fruits<\/a> and vegetables are high in fiber, which helps keep you feeling full longer so that overeating isn\u2019t an issue. Not only do fruits and vegetables help with satiety, they also contain antioxidants that can improve everything from skin tone to heart health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4644575\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). The best fruits for starting a fitness regimen are berries as they\u2019re low in sugar compared to other fruits while still being high in calories.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Eat More Fiber<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/protein-and-fiber-foods\/\">Fiber<\/a> can help keep your weight in check and regulate digestion, which is particularly important after 40 when the body slows down (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/67\/4\/188\/1901012\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). To get enough fiber, focus on eating 100% whole-grain products such as whole-wheat bread and pasta, in addition to brown rice instead of refined white varieties. As a supplement, eat oatmeal for breakfast or opt for a salad topped with beans at lunchtime.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Decrease Salt Intake<\/b><\/p>\n<p><span style=\"font-weight: 400;\">After 40, you need to be aware of how much sodium you\u2019re taking in because an excess can lead to water retention, and not just in your stomach. Water that is retained throughout the body can also mean bloating of the face and legs, which will make you look older than you are (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7122060\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). To cut down on salt, cook at home instead of eating out where foods are often loaded with sodium. Also, make sure to rinse canned beans thoroughly before cooking or opt for low-sodium versions when available. Another thing you need to pay attention to is deli meat and beef jerky. These are great for protein intake, but they\u2019re both typically high in sodium.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Get Plenty of Sleep<\/b><\/p>\n<p><span style=\"font-weight: 400;\">People tend to overlook sleep as a means for improving overall health, but a lack of sleep can actually prevent you from losing weight. When you haven\u2019t gotten enough deep, restorative sleep, your body releases higher levels of cortisol, which leads to increased appetite and cravings for poor food choices (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3065172\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). A good rule of thumb is to get at least 7 hours of sleep per night, which can help balance out insulin production and help control your weight loss efforts.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Practice Stress Management Techniques<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Stress has been shown to have a real impact on weight gain as it can lead to cravings for comfort foods that are high in fat and sugar (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/obr.12603\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). Try journaling, praying, or meditating to manage stress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Getting out into nature is a great way to escape from your daily worries and recharge your batteries, so consider going for a walk through the park or sitting by the ocean whenever you feel frustrated or overwhelmed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plan ahead to tackle stressful situations with your loved ones when possible, but take some time alone to clear your mind before facing another challenge if necessary.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/kriya-yoga\/\">Kriya Yoga: A Journey to Spiritual Enlightenment<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Getting_Fit_After_40_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56317\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/16-8-intermittent-fasting-for-seniors-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/16-8-intermittent-fasting-for-seniors.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/16-8-intermittent-fasting-for-seniors-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/16-8-intermittent-fasting-for-seniors.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/16-8-intermittent-fasting-for-seniors-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/16-8-intermittent-fasting-for-seniors.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Start Small and Work Your Way up<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s far better to start small when embarking on a fitness program as it allows you to build up your strength gradually over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll also avoid the problem of injuries that can occur if you push yourself too hard too quickly. Starting with just 20 minutes per day will help you ease into this routine before you work your way up to longer daily sessions as you continue.\u00a0<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Getting_Fit_After_40_\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Keep Track of Your Progress<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If it seems as if no matter how much time you spend exercising, you aren\u2019t seeing results, it may be time to use a fitness tracker. These apps help you track your daily activity, so you can see how many steps you\u2019re taking per day and monitor which exercises are most effective for your goal.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Workout_to_Get_Fit_After_40\"><\/span><b>What Is the Best Workout to Get Fit After 40?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best workout to get fit after 40 is whichever you enjoy enough to commit to consistently.\u00a0 While there are certainly some exercises and activities that may be more beneficial for older adults, the key is finding something you can stick to in the long run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, a combination of cardio, strength training, and flexibility exercises is generally recommended for overall health and fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your routine may look something like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 minutes of moderate-intensity cardio (such as brisk walking, cycling, or swimming) at least 3 days a week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2-3 days of resistance training targeting all major muscle groups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regular stretching and flexibility exercises to maintain range of motion and prevent injuries.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to listen to your body and make modifications as needed. If you have any pre-existing health conditions or injuries, consult a doctor or certified trainer to get personalized recommendations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating variety into your routine can help prevent boredom and keep things interesting. Try new activities such as yoga, Pilates, dance classes, or outdoor sports to challenge different muscle groups and add excitement to your workouts.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Getting_Fit_After_40_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66797\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/diet-for-seniors-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/diet-for-seniors.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/diet-for-seniors-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/diet-for-seniors.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/diet-for-seniors-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_a_40-year-old_be_as_fit_as_a_20-year-old\"><\/span><strong>Can a 40-year-old be as fit as a 20-year-old? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It&#8217;s possible for a 40-year-old to be as fit as a 20-year-old. Regular exercise and proper nutrition can help maintain muscle mass and overall health, and with the right mindset and commitment, individuals over 40 can achieve remarkable fitness levels (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/how-can-strength-training-build-healthier-bodies-we-age\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_get_in_the_best_shape_of_my_life_at_40\"><\/span><strong>Can I get in the best shape of my life at 40? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can definitely get in the best shape of your life at 40. Many individuals have transformed their health and fitness after reaching this milestone age. With proper nutrition, regular exercise, and determination, it\u2019s possible to achieve your desired fitness goals at any age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try this <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-beginners-at-home\/\"><b>Calisthenics for Beginners at Home <\/b><\/a><span style=\"font-weight: 400;\">article for an efficient beginner-friendly routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_42_too_late_to_get_in_shape\"><\/span><strong>Is 42 too late to get in shape?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">42 is not too late to get in shape. It&#8217;s never too late to start taking care of your body and prioritizing your health. With the right approach, you can see significant improvements in your physical fitness, even after reaching this age.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_40_too_old_to_start_bodybuilding\"><\/span><strong>Is 40 too old to start bodybuilding? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">40 isn\u2019t too old to start bodybuilding. Our muscles have a remarkable ability to adapt and grow regardless of age. With proper training and nutrition, individuals over 40 can see significant improvements in both muscle mass and strength.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Getting_Fit_After_40_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting fit after 40 is within your reach if you\u2019re willing to put in the time and effort. However, it requires a lot more than just hitting the gym and doing cardio &#8211; you also need to watch what you eat and practice stress management techniques to see sustained weight loss results over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By drinking plenty of water, getting adequate sleep, practicing good hygiene, and staying organized so healthy food is always available for snacking, you\u2019ll be well on your way to looking better than ever before.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re over the age of 40 and not in shape, it can be tough to start a fitness routine. You may feel that you\u2019ve missed your chance at taking care of yourself. Or perhaps you think that since you\u2019ve already let yourself go, there\u2019s no point in trying to get fit now. However, there [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":67934,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[122,246],"class_list":["post-29049","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Start Getting Fit After 40: It&#039;s Never Too Late To Reap The Benefits Of Physical Fitness - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW TO START GETTING FIT AFTER 40 \u27a4? As you age, changes in your body make losing weight more difficult. Here\u2019s the ultimate guide to getting in shape in your 40s.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Start Getting Fit After 40: It&#039;s Never Too Late To Reap The Benefits Of Physical Fitness\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW TO START GETTING FIT AFTER 40 \u27a4? As you age, changes in your body make losing weight more difficult. Here\u2019s the ultimate guide to getting in shape in your 40s.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/520-how-to-start-getting-fit-after-40-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"How To Start Getting Fit After 40: It&#8217;s Never Too Late To Reap The Benefits Of Physical Fitness\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/\"},\"wordCount\":2819,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-start-getting-fit-after-40\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/520-how-to-start-getting-fit-after-40.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you\u2019re over the age of 40 and not in shape, it can be tough to start a fitness routine. You may feel that you\u2019ve missed your chance at taking care of yourself. Or perhaps you think that since you\u2019ve already let yourself go, there\u2019s no point in trying to get fit now. However, there are some great reasons why people over the age of 40 should work out.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here\u2019s why getting fit is important past 40 and how to start now.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is it Possible to Get Fit After 40?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">While our bodies may change as we age, there are still plenty of ways to stay fit and healthy, even in our 40s and beyond. In fact, many people have found success in getting into the best shape of their lives after reaching this milestone age.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It is often believed that once a person reaches the age of 40, it becomes increasingly difficult to maintain or achieve a fit and healthy body. This belief stems from the idea that metabolism slows down as we age, which makes it harder to lose weight and build muscle.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Research indicates that while muscle mass naturally declines with age, resistance training can significantly counteract this process (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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