Your 40s represent a time in which you may not be aiming for a rock-hard, muscular beach body and instead, focusing on simple maintenance. You’re more prone to injury, fatigue, and illness than ever before, and 20 years of drinking, partying, and generally living it up may not have been so kind to your waistband. If you were able to establish and preserve healthy habits and routines, you’re definitely a few steps ahead of the curve. But either way, your priorities are likely going to shift as you enter yet another decade.
As we have done for your younger stages of life, we’ve compiled a short list of workouts that are ideal for men who are looking to address these goals. These exercises do reflect a new fitness strategy, and should help keep you in line and healthy as you enter your golden years, a bit down the road.
Here are four workouts that are perfect for men in their 40s.
You’re well into adulthood now, so you can stop worrying about what’s “cool,” and start focusing on what’s effective. And since your body has likely been taking a beating over the past 20 or 30 years, yoga may be the perfect way to implement low-impact exercise into your daily routine. Yoga is slowly but surely becoming more accepted in men’s circles as a rather routine way to work out, and when used in conjunction with a running or weight training program, it can provide some real benefits — especially as you start to gray. So, now that you’re in your 40s, consider giving yoga a shot, at the very least.
One way to get a serious workout in and enjoy the great outdoors at the same time is to start hiking regularly. If you’re lucky enough to live in an area that’s “outdoorsy” and has plenty of hiking available, then you should definitely start taking advantage of it. Hiking will give you an excellent cardio workout, burn a lot of calories, and if you’re lugging a pack or some weight with you, help work the muscles around your entire body. It’s also excellent for spending time with your family or friends while getting a workout in — you can even bring the dog! Start thinking of hiking as an opportunity to get in a workout rather than just a leisurely Saturday activity.
3. Simple strength training
If you’ve followed along with our other lists regarding workouts for men in their 20s and 30s, then hopefully you’ve picked up on the importance of strength training in your younger years. Now, in your 40s, is when all that work will hopefully pay off in the form of a well-maintained body and some preserved habits. You don’t need to do anything crazy; just simple weight lifting routines to help maintain your figure and build a little muscle should suffice. It’s recommended that you scale back your routine to a max of a few days per week, and of course, make sure you’re eating right. The biggest concern in your 40s is avoiding injury. It can take a lot longer to recover than when you were in your 20s, so take it slow and steady.
4. Running Routines
One of the biggest challenges as we age is to keep the weight off — that and warding-off chronic illnesses like heart disease and cancer. One way to put up a solid fight is to maintain a healthy body weight, and the easiest way to do that is to develop and stick to a cardio routine. Running burns a lot of calories, and it can be addictive, in a sense. We’ve written about running routines before, so try one out. You might find one you really like. But just like with strength training, it’s important to incorporate balance and rest times into your routines. You’re more prone to injury and fatigue than ever before, so ease into it.