How to exercise after 40

People tend to lose muscle and bone mass as they age. It’s important to incorporate exercises that improve bone and muscle mass, especially after turning 40. A Baylor College of Medicine orthopedic surgeon expert explains how to safely and properly exercise in this next chapter of life.

“Strength training should be the key exercise for anyone over 40,” said Dr. Phillip Williams, assistant professor in the Joseph Barnhart Department of Orthopedic Surgery at Baylor. “That means any kind of strength training where you’re using weights, whether it’s upper body weights, lower body weights, free weights or cable machine weights.”

Exercises

Adults over 40 should weight train at least twice a week to improve strength. Williams emphasizes the importance of doing weightlifting in any form, such as spending 30 minutes at the gym using dumbbells for arms and legs or a 45-minute strength training class.

During the two days of strength training, try to hit every body part. Split the two days between upper and lower body, or with pushing and pulling exercises. Pushing exercises include pushups or squats, and pulling could entail bicep curls or chin ups. Break up your weight training by doing moderate aerobic exercise during the week as well.

Precautions

Once you hit your 40s, consider avoiding high-intensity classes, boot camps or tabata classes. These types of exercises put immense strain on the joints and might precipitate injuries.

“Solid weight training gives you more bang for your buck. You can get the same amount of exercise and benefit to your muscles by doing a few days of weight training with added moderate aerobic exercise,” Williams said.

Just getting started

It’s never too late to start a workout routine. If you get into fitness in your 40s, start small by walking 30 minutes every day, which is a great exercise. Doing any kind of movement is more important than worrying about intensity or frequency. Some activity is better than no activity, Williams reminds.

“You shouldn’t feel discouraged by people who go to the gym every other day; that’s not someone you should compare yourself to. Compare yourself to the person you were last week or last year, and if you’re getting any kind of exercise that is beneficial, it’s better than not doing anything,” Williams said.

Recovery

Recovery is equally as important as exercise. In addition to exercise, putting an emphasis on sleep and nutrition plays a major role in keeping the body healthy and strong.

Listen to your body. If you feel tired or lack sleep, you might back off your exercise for the day by taking a light walk instead of running hard. The recovery aspect is more important than the strain, excess force and stress you put on your body. Wearable devices allow you to check in on not only your fitness results, but also your recovery and sleep.

“You are your best monitor for your own body cues,” Williams said. “Exercise should be thought of as a way to put a proportionate amount of strain on your body for the recovery you have.”

Learn more about Baylor Medicine Orthopedics and Sports Medicine.

By Homa Warren