How To Stay Fit Over 40

Minimise menopause symptoms, manage weight and get that feel-good factor with our four-step plan

Your age doesn’t need to define you or your workout routine! Whether you want to beat those hot flushes and sleepless nights or you want to feel stronger and happier, our plan will help you feel rejuvenated and fighting fit. The best part is, these are all things you can do from the comfort of your own home or your local area – no need to go back to the gym just yet, if you don’t want to!

1 Boost mood

Exercise can have a profound effect on your mood before and during the menopause – exercise will boost the ‘happy hormones’, serotonin and dopamine, which may fall as oestrogen levels decrease. Your exercise environment can have an effect on your mood too: a study published in the Menopause Journal found that women who exercised outside, found it a more pleasurable experience compared with exercising inside, and it also made them more likely to stick to their routine.

It’s the perfect time to explore outdoor exercise.

Grab a friend and try a new outdoor exercise class. Circuit-style sessions will tick all boxes (calorie-burning, fitness-boosting and bonestrengthening), while outdoor yoga will improve flexibility and balance as you unwind.

Outdoor gyms are popping up everywhere in parks and smaller green spaces.

Equipment tends to be simpler to use than standard gym equipment, and you’ve usually got a smaller audience while you get to grips with it.

Combine walking, jogging or cycling with a short park bench routine. Lunges, push-ups or step-ups will tone your lower body and raise your heart rate.

2 Increase bone density

Keep bones strong with weight bearing activity. Think walking, jogging, stair climbing, training with hand weights – and let’s not forget dancing.