How to Get Fit Over 40: Men’s Fitness Tips

As a man, it can be tough to stay in shape and get fit over 40. Your metabolism slows down, and you may not have as much time to work out as you used to. That’s why it’s important to start early and make fitness a part of your lifestyle. In this article, we will discuss some tips on how to stay fit after 40. Follow these simple steps, and you will be on your way to looking and feeling great!

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What Is Fitness?

The first thing you need to know about getting fit over 40 is what fitness actually means. Fitness is defined as “the ability of an organism or tissue to respond readily and appropriately under varying circumstances.” Basically, it’s how well your body responds when faced with different situations. For example, now that you are 40+, are you able to walk the stairs at work without feeling out of breath? Are you able to be active for at least 20 minutes without getting fatigued?

If you want to stay fit after 40, you need to make sure your body is physically capable of responding appropriately. That means working on your strength, flexibility, and cardio health.

Can You Get Fit Over 40?

Yes, you can get fit over 40. The best way to start increasing your physical fitness is by visiting your doctor. They will be able to do a physical and recommend a course of action for you. Depending on your age, health, and lifestyle, they may suggest starting with cardio exercises or strength training.

No matter what they recommend, make sure you start slowly and build up over time. You don’t want to injure yourself by going too hard, too fast.

How to Get Healthy and Fit Over 40?

Now that you know where to start let’s discuss the steps you need to take in order to increase your physical fitness and get fit over 40.

Man sleeping to get fit over 40.
Photo by Mister Mister on

Get a good night’s sleep every night

It’s tough to stay fit over 40 when you’re exhausted. Make sure you get at least eight hours of sleep each night so your body can recover from your workouts. The better you sleep, the more energy you’ll have to work out the next day.

For example, if you’re trying to lose weight, try going to bed a little bit earlier so you can get up earlier and work out before the day gets started. According to the National Sleep Foundation, most people need between seven and nine hours of sleep per night.

This also goes for people who work night shifts. Try to stick to a routine as much as possible, even on your days off.

You can learn more about the impact sleep has on your health by reading my article, The Importance of Sleep for Better Health.

Man holding a plate of salad to get fit over 40.
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Eat healthy foods

You can’t outrun a bad diet and get fit over 40. If you want your body to respond well to exercise, you need to eat healthy foods. Make sure you’re eating plenty of fruits, vegetables, and whole grains.

Avoid processed foods, sugary drinks, and fatty meats. These foods will not only make you gain weight, but they can also lead to health problems down the road. A study published in the Harvard School of Public Health found that people who eat a lot of processed foods are more likely to be overweight than those who don’t.

A man running on a treadmill to get fit over 40
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Perform regular physical activity every week

You’ve probably heard this before, but it’s worth repeating: you need to get at least 30 minutes of moderate-intensity exercise five days a week. This could be anything from walking to cycling to playing basketball.

If you can’t fit in 30 minutes at once, try doing three ten-minute sessions throughout the day. And if you really want to see results, add some strength training or high-intensity interval training (HIIT) into the mix.

The more active you are, the easier it will be to stay fit after 40.

A man drinking water from a bottle holding a yoga mat to get fit over 40.
Photo by Vlada Karpovich on

Drink plenty of water

Dehydration can lead to all sorts of problems, including fatigue and muscle cramps. Make sure you’re drinking enough water every day – at least eight glasses are a good place to start to get fit over 40.

If you’re working out, you’ll need to drink even more. Try to drink a glass of water before and after your workouts. Hydration is especially important when it’s hot outside. According to the Centers for Disease Control and Prevention, dehydration can be dangerous if you’re exercising in the heat because it increases your risk of heat exhaustion.

Try to drink at least one glass of water every hour during hot weather or when working out. You should also avoid alcohol and sugary drinks, which can dehydrate you even further. If you’re not sure whether you’re hydrated, check the color of your urine – it should be light yellow or clear.

A great way to keep track of when you need to drink water is with a Smart Water Bottle by HydrateSpark. This water bottle can accurately track your water intake and help you achieve your hydration goals. For those who spend a lot of time outdoors, lack of hydration can pose a severe threat to their health, so a Smart Water Bottle is necessary to maintain a healthy life and get fit over 40.

HidrateSpark SmartWater Bottle

This cutting-edge technology contains LED lights embedded in the sensors that start glowing when it’s time to drink water. 

This Smart Water Bottle is a must-have to help you stay hydrated throughout the day.

A man meditating.
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Take time for yourself

It’s important to remember that fitness is about more than just working out. You also need to take care of your mental health to get fit over 40. This means taking some time for yourself every day to relax and unwind.

Try meditating, reading a book, or taking a bath. Even just taking a few deep breaths can help reduce stress levels and improve your mood.

If you feel like you don’t have time for this, try doing it while you’re on the treadmill – listening to music or watching TV can help you relax.

A couple exercising.
Photo by Yaroslav Shuraev on

Find a fitness buddy

Working out with a friend can make it more fun and help you stick to your routine. You can encourage each other, share tips, and hold each other accountable.

Plus, spending time with someone else who loves fitness can be inspiring. Try looking for a running or cycling group in your area or find a friend who’s also interested in working out and getting fit over 40.

A dartboard
Photo by Engin Akyurt on

Set goals for yourself and track your progress

It can be difficult to stay motivated and get fit over 40 if you don’t see results, so set some short-term fitness goals that you can accomplish within the next few weeks or months. This will help keep you focused on what matters most: your overall health.

Make sure these goals are realistic and remember to celebrate when you achieve them! For example, if you want to lose a few pounds this month, set a goal of losing one pound per week instead of five or ten all at once.

Then write down what you’ve accomplished each day so that it’s easy to track your progress. Seeing your accomplishments in black and white can be really motivating when getting fit over 40.

A plate of food.
Photo by Nerfee Mirandilla on

Track your food intake

You can’t out-train a bad diet, so make sure you’re eating the right foods to support your fitness goals to get fit over 40. Try keeping a food journal for at least one week – this will help you see where you might be going wrong with your diet and give you an idea of what changes need to be made.

A man lying in a tent.
Photo by Brady Knoll on

Don’t forget to rest

You can always do more to get fit over 40, but it’s important to listen to your body when you need a break. Too much exercise can actually be counterproductive and lead to injury or illness if not done properly. Always make sure that you’re getting enough sleep at night (seven + hours is recommended for adults), and don’t push yourself past your limits when working out.

Don’t feel guilty about taking days off from time to time – everyone needs some downtime every once in a while.

Be consistent with your workouts

The best way to stay fit over 40 is by making exercise part of your daily routine, even if that means doing something as simple as taking a walk every morning. This way, it becomes second nature, and you’re less likely to skip out on a workout.

If you can’t fit in a full hour-long workout, try breaking it up into smaller chunks. Ten or fifteen minutes of exercise is better than nothing at all. And if you really can’t make it to the gym or don’t have any equipment at home, try an online workout video instead.

Check out this video from 4by4 Circuits, Over 50s Beginners | Full Body | HIIT Workout

Final Thoughts

Fitness is important at any age, but it becomes even more crucial to get and stay fit over 40. By following these simple tips, you can make sure that you stay healthy and strong for years to come. Fitness doesn’t have to be difficult or expensive – all you need is a little bit of motivation and some determination. So, what are you waiting for? Get moving today!


Q: What is the best way to stay fit after 40?

A: The best way to stay fit after 40 is by making exercise part of your daily routine. You should also focus on staying active throughout the day, rather than sitting for long periods of time.

Q: How do I get into shape and stay fit over 40?

A: There are several ways you can get into shape and stay fit over 40. You can start by gradually adding more exercise to your routine and making sure that you’re eating the right foods to support your fitness goals. It’s also important to rest when you need it and be consistent with your workouts.

Q: What are some tips for losing weight after 40?

A: Some tips for losing weight after 40 include cutting out processed foods and refined sugars, drinking more water, eating a balanced diet rich in whole grains, fruits, vegetables, and lean proteins. You should also exercise at least 30 minutes per day (which can include activities such as jogging or walking).

Q: What are the best ways to stay fit over 40 at home?

A: The best ways to stay fit at home are by doing cardiovascular exercises (such as running, biking, or walking), strength-training exercises, and stretching. You can also try online workout videos.

Q: What is the best time of day to work out?

A: There is no one “best” time of day to work out – it all depends on your schedule and preferences.

Q: What are the best exercises to lose belly fat?

A: The best exercise to lose belly fat is one that you can do consistently, such as walking or jogging. You should also focus on eating a balanced diet rich in whole grains, fruits, vegetables, and lean proteins (such as chicken breast or fish). Finally, be sure to include strength-training exercises in your routine.

Q: What should I eat before a workout?

A: It’s best to eat something light and healthy about an hour before you work out. This could include a piece of fruit, some yogurt, or a small salad. Avoid eating heavy meals or foods high in fat, sugar, and salt.

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