5 Tips for Men Over 40 to Stay Fit and Active

Home » Blog » Health & Fitness » 5 Tips for Men Over 40 to Stay Fit and Active

Stay fit and active as you age by making physical activity a priority. As your body changes over time, your fitness routine will also need to adapt. While you may have had the stamina to run five miles or lift heavy weights at age 25, things are different when you’re 40. If you’re looking for ways to stay fit and active at 40, experts suggest mixing up your routine with these tips for men over 40 to keep healthy and active. Stay fit and active at any age by finding activities that suit your body type, interests, and available time. Whether you’re just beginning to incorporate physical activity into your routine or want to switch things up again, these five tips for men over 40 to stay fit and active can help get you back on track with a more balanced fitness plan.

Keep your diet healthy at any age.

A healthy diet can help support overall health and wellness, regardless of age. However, as you age, maintaining a healthy diet can be even more critical since changes associated with aging affect how the body processes nutrients. For example, as you age, your body produces less stomach acid to break down food, making it harder for your body to digest certain foods rich in protein, iron, and calcium. Additionally, as you age, the amount of iron stored in the body slowly decreases, leading to anemia and a reduced ability to transport oxygen throughout the body properly. A healthy diet can help support overall health and wellness as you age, but it’s essential to account for changes associated with aging. If you’re over 40, you may want to focus on consuming more plant-based proteins, such as beans, soy, and lentils, as well as calcium-rich foods like yogurt and dark green vegetables.

Don’t forget to stretch.

As you age, muscle and joint flexibility decrease, putting you at risk for injury. Stretching can help slow this process by increasing the amount of muscle and joint flexibility you retain. Increasing your overall flexibility can also help relieve pain, improve posture, and boost your mood. Stretching may not come as naturally to someone in their 40s as it does to someone in their 20s, so it’s crucial to put stretching on your to-do list. Experts suggest holding stretches for around 30 seconds, two to three times a week, to improve flexibility and reduce the risk of injury.

Fit in cardio

When most people think of staying fit at 40, they automatically think of lifting weights. While strength training is essential when you’re 40 and beyond, cardio is just as important. Cardio exercises help burn a few hundred calories per session, reducing your risk of cardiovascular disease, diabetes, metabolic syndrome, and certain cancers. Selecting a cardio activity that you enjoy can make the process much easier. If you’re new to exercising, start with a low-impact cardio activity, like swimming or walking, to ease your body into the process.

Strength train with weights

Strength training helps build muscle, and muscle is more than just a visual marker of health. As you age, your body’s muscle mass naturally decreases, leading to complications with everyday activities, including climbing stairs and lifting groceries. Exercising with weights can help slow the natural decrease in muscle. However, if you’ve never strength trained before, starting slow is important. Selecting a low-impact weightlifting routine, like yoga, can ease you into the process and help prevent injury. As you progress, you can slowly increase the intensity of your workouts to build more muscle.

Try new activities

As you age, your fitness routine may need a change. Trying new activities can help ease boredom, break in new muscles, and help you discover new passions. Some ideas include rock climbing, dancing, swimming, hiking, and indoor rock climbing. Switching up your routine can help prevent boredom and keep your body on its toes. It’s also important to select appropriate activities for your age group, physical condition, and interests. For example, an avid golfer may want to try indoor rock climbing to mix up his routine and ease joint pain. However, an avid golfer who is 70 years old may want to try golfing instead, as indoor rock climbing may not be safe or appropriate for this age group.


Whatever you do, staying fit and active at 40 is not a one-size-fits-all process. You’re likely in a different body than you were at 25, and it’s important to recognize that. When you reach 40, your fitness goals should be slightly different than when you were in your 20.