Exercise Priorities for Women Over 40
As women approach 40, maintaining health and longevity becomes increasingly important.
With busy careers, family obligations, and high levels of stress, finding time for exercise can be challenging. However, focusing on specific types of workouts can provide maximum benefits for cardiovascular health, mobility, bone density, and overall well-being, helping you stay healthy now and in the future.
Key Exercise Types to Prioritize
Cardiovascular Health
Why It’s Important: Cardiovascular exercise strengthens the heart, improves circulation, and reduces the risk of heart disease, which becomes more prevalent with age. For women, regular cardio can also help manage weight and reduce the risk of chronic conditions like diabetes. The American Heart Association recommends that women engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise each week.
Suggested Activities: Brisk walking, jogging, swimming, cycling, or group fitness classes.
Frequency: Aim for 3-5 sessions per week, varying the intensity to keep the workouts engaging and effective.
Strength Training
Why It’s Important: As women age, maintaining muscle mass becomes crucial for metabolism, bone health, and functional independence. Strength training helps counteract the natural decline in muscle mass and bone density that accelerates after menopause. Studies indicate that women can lose up to 5% of their muscle mass per decade after age 30 if they don't engage in regular strength training.
Suggested Activities: Weight lifting, resistance band exercises, bodyweight exercises (e.g., squats, lunges, push-ups).
Frequency: The CDC recommends that women strength train at least 2-3 times per week, focusing on all major muscle groups.
Bone Health
Why It’s Important: Women are at a higher risk of osteoporosis as they age, particularly after menopause. Weight-bearing exercises and resistance training can help maintain and improve bone density, reducing the risk of fractures. Research shows that regular weight-bearing exercise can improve bone density by up to 1-2% per year.
Suggested Activities: Weight-bearing exercises like walking, hiking, dancing, and resistance training.
Frequency: Incorporate bone-strengthening activities at least 3-4 times per week.
Mobility and Flexibility
Why It’s Important: Maintaining flexibility and mobility is key to preventing injuries, supporting joint health, and ensuring long-term physical independence. Stretching also helps alleviate stress and improve posture, which is particularly important for women who spend a lot of time sitting or standing. Regular stretching can reduce the risk of injury and improve flexibility by up to 20%.
Suggested Activities: Yoga, Pilates, dynamic stretching, and foam rolling.
Frequency: Engage in mobility and flexibility exercises at least 3-4 times per week, focusing on areas like the hips, hamstrings, and shoulders.
Pelvic Floor Health
Why It’s Important: Pelvic floor exercises are crucial for women, especially as they age, to maintain bladder control, prevent pelvic organ prolapse, and support overall core stability. Strengthening the pelvic floor can improve quality of life and reduce the risk of incontinence, which affects up to 50% of women over 40.
Suggested Activities: Kegel exercises, Pilates, and exercises that focus on core stability.
Frequency: Include pelvic floor exercises daily or several times a week, especially during strength training sessions.
Sample Week of Realistic Workouts
Here’s a sample week that balances these priorities while fitting into a busy schedule:
Monday
Workout: 30 minutes of brisk walking or a light jog (Cardio)
Mobility: 10 minutes of dynamic stretching focused on the lower body
Tuesday
Workout: 30-minute full-body strength training (focus on major muscle groups)
Pelvic Floor: 10 minutes of Kegel exercises and core stability work
Wednesday
Workout: 30 minutes of cycling or swimming (Cardio)
Mobility: 10 minutes of yoga or foam rolling
Thursday
Workout: 30-minute strength training (focus on upper body)
Pelvic Floor: 10 minutes of Kegel exercises and core stability work
Friday
Workout: 30-minute Pilates session (focus on core and pelvic floor)
Cardio: Optional 20-minute walk or light cardio
Saturday
Workout: 30-minute full-body strength training (focus on maintaining muscle balance)
Flexibility: 10 minutes of stretching or yoga
Sunday
Active Recovery: Light activity like walking, stretching, or a relaxing yoga session
Conclusion
By prioritizing cardiovascular health, strength training, bone health, mobility, and pelvic floor stability, women approaching 40 can significantly enhance their current and future well-being.
This balanced approach helps prevent the onset of age-related issues, supports mental clarity, and provides the physical resilience needed to handle the demands of a busy professional and personal life. Integrating these exercises into your routine, even with limited time, will set you on a path to long-term health and longevity.
Article References
The sources cited in the article:
American Heart Association (AHA). “Recommendations for Physical Activity in Adults.” AHA - Physical Activity Guidelines
NPR. “Women Who Do Strength Training Live Longer.How Much Is Enough?” NPR - Women Who Strength Train Live Longer
Bone Health and Osteoporosis Foundation (BHOF). “Osteoporosis Exercise for Strong Bones.” BHOF - Exercise Strong Bones
New York Times. “ Fitness After 40: How You Should Workout Once You Hit 40.” NYT - Fitness After 40
American College of Sports Medicine. “Physical Activity Guidelines.” ACSM - Physical Activity Guidelines
Harvard Medical School. “Step by Step Guide to Performing Kegel Exercises.” Harvard Health - Kegel Exercises
National Institute on Aging (NIA). “Four Types of Exercise Can Improve Your Health and Physical Ability.” NIA - Types of Exercise
Centers for Disease Control and Prevention (CDC). “Adult Physical Activity Basics.” CDC - Adult Physical Activity Basics
