How to Stay in Shape After 40 (Best Diet and Exercise)

Stay in Shape After 40

For many, 40 marks a significant “age milestone” in their lives. After years of relatively good health, they suddenly deal with aches and pains, increased fatigue, and other age-related changes.

It can be tough to stay in shape after 40, but it is essential to maintain a healthy lifestyle. Regular exercise is one of the best ways to keep your body healthy as you age. Cardio activities like walking, jogging, and swimming can help increase your heart health and overall fitness.

Strength training is also essential for preventing bone loss and preserving muscle mass. As you get older, paying attention to your diet is also necessary.

Eating a balanced diet with plenty of fruits, vegetables, and whole grains can help you maintain a healthy weight, lower your cholesterol levels, and reduce your risk of diseases.

Best Diet to Stay in Shape After 40 – Explained by Experts

The human body is constantly changing and adapting, even after age 40. So, it’s no surprise that the best way to stay in shape after 40 is by following a healthy diet plan that fits your lifestyle, needs, and fitness goals.

Here are some expert-approved tips on how to create a healthy diet plan that will help you stay in shape after 40:


1. Make sure you’re getting enough protein.

Protein is essential for us when we are aging. Aim for at least 0.36 grams per pound of body weight (or about 55 grams per day for a 150-pound person). You can get protein from meats, poultry, and low-fat dairy.”

2. Don’t skimp on healthy fats.

Healthy fats are essential to any diet plan but are especially crucial after 40. Fats help keep us satiated and provide essential nutrients like vitamin E. Aim for your daily calories from healthy fats, such as olive oil, avocados, nuts, and seeds.

3. Eat plenty of fruits and vegetables.

Eating fruits and vegetables is one of the easy and natural ways to fulfill the essential nutrient needs of your body.

4. Limit processed and sugary foods.

To stay in shape after 40, you must cut down on processed and sugary foods.

Processed and sugary foods should be limited in any diet plan, but it’s essential to restrict them after 40. These foods can cause weight gain and health problems like type 2 diabetes and heart disease.

5. Drink plenty of water.

Water is essential for good health, but drinking enough as we age is crucial. Aim for eight glasses per day.

6. Get regular exercise.

Exercise is an important part of staying in shape after 40. Aim for at least 15-30 minutes of moderate workout for 4-5 days a week. Even if you can’t do 30 minutes at once, you can break it up into smaller chunks of time throughout the day.

7. Find a balance that works for you.

The best diet for staying in shape after 40 is one you can stick to long-term. Find a balance of healthy eating and regular exercise that works for you and your lifestyle. And don’t be afraid to ask for help from a registered dietitian or other healthcare professionals if you need it.

How Should I Train After 40?

As we age, it becomes increasingly important to stay active and have an exercise routine to maintain our health and well-being. However, many of us find it more challenging to keep in shape after 40 than in our younger years.

This is due to several factors, including a slowed metabolism, decreased muscle mass, and reduced bone density.

Fortunately, several exercises can help us stay in shape after 40. These include aerobic workouts, strength training, and balance training exercises.

Aerobic exercises such as walking, jogging, swimming, and cycling help to increase our heart rate and breathing, which helps to burn calories and improve our overall cardiovascular health.

Strength-training exercises, such as weightlifting and resistance training, help to build muscle mass and improve bone density. Balance-training exercises such as yoga and pilates help improve our balance and flexibility, reducing the risk of injuries.

By combining these different exercises in our routines, we can stay in shape after 40 and enjoy all the benefits that come with it!


Here are 5 Best Exercises to Stay in Shape After 40

1. Walking:

Walking is a great way to get moderate-intensity aerobic exercise. Just put on a pair of comfortable shoes and head out the door! Walking is a simple yet effective exercise.

Walking is an excellent exercise to add to your fitness routine.

2. Jogging:

If you’re looking for a more challenging aerobic workout, try jogging. Start slowly and increase your speed and distance as you get fitter. Like walking, all you need is a good pair of shoes, and you can get started.

If you want to step up your game, you can try HIIT. Make sure you are fit when you start High-Intensity Interval Training. 

3. Swimming:

Swimming is another excellent option for an aerobic workout. It’s an easy exercise with low impact on the joints, making it a good choice for those with arthritis or other joint problems.

Swimming made our list of ways to stay in shape after 40.

4. Cycling:

Add cycling to your exercise routine. It is a good calorie burner and will not stress your joints.

Cycling is one of the most popular cardio workouts for many.

5. Strength Training:

Strength- or weight-training exercises are essential for maintaining muscle mass and bone density. You can do strength training in different ways, but some simple exercises you can do at home include push-ups, sit-ups, and squats.

Our goal should be working out with heavy weight and our daily activity.

Staying in Shape After 40 – The Bottom Line

Forty may be the new thirty, but that doesn’t mean you can slack off when it comes to your health. A healthy diet and physical activity following a good exercise program are the best ways to stay in shape after forty.

We hope you find all the information and advice helpful as you work to maintain – or regain – your youthful physique!

What do you do to stay in shape?

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Stay Healthy and Strong!

Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.