How to Get Fit and Stay Healthy After 40

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Forty is the new thirty, right? That may be the case, but that doesn’t mean that getting older comes without its challenges. One of the biggest things people face as they age is their health. If you want to live an active lifestyle for as long as possible, there are some changes you need to make in your daily routine. Here are some tips and tricks for getting fit and staying healthy after 40.

Track Your Calories

If you are trying to maintain or lose weight, it is crucial to track your calories. Many people don’t realize how many calories they consume every day, which could lead them to gain weight over time or not lose any weight at all despite their best efforts through diet and exercise.

Tracking your calories and energy expenditure is an excellent way to know how much energy you’re putting into your body each day, and you can do that conveniently by keeping a food journal or using Fitness Volt’s TDEE calculator.

Create a Caloric Deficit

It’s frustrating not being able to eat what you want without feeling guilty about it or fearing your body will turn into an enormous balloon. However, it is possible with some work. The key is to create a caloric deficit so you consume fewer calories than your body needs each day.

For example, if your goal is 2,000 calories per day, then aim for 1,800–1,900 per day instead to create room for indulgences without breaking your calorie limit. You can use an app like MyFitnessPal or you can find your estimated daily caloric deficit using a simple calorie deficit calculator. Remember to eat less than you burn. It’s all about balance!


Exercise is one of the best ways to stay healthy and fit after 40. Not only does it help maintain your health, but it can also help you feel more energetic and improve your mood! If you’re not sure how to exercise, there are plenty of exercise programs available that can help you get started.

Riding a bike every day, walking, and jogging are some beginner-friendly exercises. The right bike size is very important if you are new to cycling—use this bike size chart to select the perfect bike for your workout needs.

Increase the Intensity of Your Workouts

As you get older, your body becomes less tolerant to exercise. This means that the intensity of your workouts needs to be increased for you to stay fit and healthy. However, increasing the intensity too quickly can cause injuries such as sprains or strains. To prevent this from happening, gradually increase the duration and intensity of your workouts every few weeks. You can also try martial arts for self-defense to lose weight and keep fit. If a pre-workout supplement is needed, check out this list of best pre-workouts, and be sure to take your supplement at least an hour before your workout session to help improve muscle function and endurance so you have more energy during exercise.

Eat a Balanced Diet

A healthy diet is key to staying fit and healthy after 40. Not only will it help you maintain your weight, but it can also help prevent diseases and improve your overall health. Include plenty of fruits and vegetables in your diet, lean proteins, and whole grains. Also, drink a lot of water to help you stay hydrated.

Avoid bad habits like smoking, drinking too much alcohol, and eating unhealthy foods because they can damage your health and lead to obesity and other diseases. Ensure you get enough sleep too.


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Presented by Tom Miller C.S.C.S.

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