The best ways to improve your fitness in your 40s, 50s, 60s and beyond

Time marches on, as the saying goes. And so should you.

Countless studies have shown that staying physically active as we get older is one way to slow the ageing process, not only by reducing your risk of obesity and cardiovascular disease, but also reducing menopausal symptoms and improving your mental health.

And the good news is it’s never too late to start. So even if you’re no longer in your twenties and thirties, you can make positive changes and start new habits to improve your health. Here’s how.

Your 40s

If you’ve always avoided having a regular exercise routine, your 40s is the time for a re-think. A recent study from Stanford University in the US found that we age rapidly in two spikes, the first being at age 44. “We’re not just changing gradually over time,” says Professor Michael Snyder, a geneticist and author of the study. “There are some really dramatic changes. It turns out the mid-40s is a time of dramatic change, as is the early 60s.”

According to his researchers, these changes include muscle ageing as well as being less able to metabolise carbohydrates and alcohol so efficiently. “In the 10 years before they reach menopause, which is typically around 51, women go through the perimenopause,” says personal trainer Holly Davidson, who has worked with celebrities like Kate Moss.

“Oestrogen levels drop, which can lead to weight gain, especially around the middle. And in both men and women, muscle mass begins to decline even earlier.” When we have less muscle mass, we burn fewer calories and lose strength and stability. The great news is that exercise can counter all three, and lifting weights is a great place to start.

“Resistance training ‘defies’ the ageing process by creating lean muscle mass,” says Davidson, who describes it as a “must” in midlife. “As well as lifting handheld weights, this can include a body pump class at your gym, or body weight exercises like planks, push ups, and squats.”

Resistance training is also good for bone health, and can help prevent weight gain later in life. A 2021 study from Iowa State University found that two or more weight training sessions a week can help reduce a middle-aged woman’s risk of obesity by up to 30 per cent over the next three decades.

Cardiovascular exercise is also important for a multitude of reasons. “Low key cardio for 40 minutes around three to four times a week is a very efficient fat burner,” says personal trainer Matt Roberts. “It also reduces plaque build-up in your arteries and helps lower levels of bad cholesterol so it’s very good for your heart.” Brisk walking, slow jogging, a bike ride, or even things like a good session of gardening or housework count, says Roberts.

Your 50s

Research shows that it’s a really good idea to keep lifting weights as you age. A study from the University of British Columbia of 3,600 men and women over the age of 50 found those with more muscle mass were at a lower risk of death from all major causes, leading the researchers to conclude it’s one of the best indicators of longevity. “By maintaining muscle mass, you can reduce your risk of chronic conditions, such as Type 2 diabetes and heart conditions,” says study author Dr Teresa Liu-Ambrose.

“For men, levels of testosterone also begin to decline as they get into their 40s and 50s, which means they lose muscle mass, and their mood dips,” says Matt Roberts. “However, there’s plenty you can do.” A recent study in the British Medical Journal found that 30 to 60 minutes of weight lifting per week reduced a man’s risk of heart disease by 10 to 20 per cent.

Getting on your bike is another great way to counter the physical changes and challenges of midlife. “Cycling is a brilliant exercise for your heart and lungs, it burns calories, and it’s safe for your bones, joints and ligaments as you get older,” says Paul Hobrough, a physiotherapist and the author of Running Free of Injuries. “It increases cardiovascular fitness and strengthens the muscles in your legs and around your knees, but it doesn’t put a heavy load through them like running does.”

Fifty-something knees can be particularly problematic. According to the charity Versus Arthritis, one in five adults aged 45 and over suffer from painful knees, which can often put people off exercise. “Lunges help to fire up the main muscles used during cycling, including your glutes, hamstrings and calves, which can help to protect older knees,” says Hobrough.

To lunge, stand with your feet hip width apart. Step forward with one leg into a long stride and bend both knees, lowering them towards the floor until they’re bent at a 90-degree angle, with your back heel off the floor. Keep your back straight and your hands on your hips. Slowly come up, return to the start position, and repeat with the other leg.

Your 60s

The key thing in this decade is to keep moving, says James Goodwin, Director of Science at the Brain Health Network and author of Supercharge Your Brain. “Exercise starts a process in the brain called neurogenesis, which is the growth of new brain cells, and studies show staying physically active reduces our risk of cognitive decline and even Alzheimer’s.”

But he says this movement doesn’t have to be vigorous gym sessions, it just needs to be some kind of activity, such as gardening, walking, cycling – and a lot less sitting. “One of the most noticeable changes from midlife onwards is a decrease in activity levels and it becomes increasingly difficult for us to motivate ourselves to get out of the chair,” he says.

James Davies, an osteopath who has worked as the official therapist for the Team GB Olympic team, and with Joe Wicks, recommends fitness snacking as a way to help keep fitness levels up. “March on the spot for two minutes while you brush your teeth, and make sure you move every 30 minutes during the day,” he says. “You need regular movement all throughout your life, otherwise you’ll become slower and stiffer.”

Finally, work on your mobility. “Mobility, strength and balance can help you live longer,” says Matt Roberts. Research from Public Health England (PHE) shows that strengthening and balancing exercises not only help reduce the risk of injury, but also increase mood, sleep, and energy levels in adults over 65.

Activities found to be the most beneficial for muscle and bone strengthening include racket sports, dancing, Nordic walking [originating in Finland, it’s a full body style of walking using walking poles] and resistance training.

“Alongside aerobic exercise such as brisk walking, all adults should be aiming to do strengthening and balancing activities twice per week,” says Dr Alison Tedstone, Head of Diet, Obesity and Physical Activity at PHE. “On average we’re all living longer and this mixture of physical activities will help us stay well in our youth and remain independent as we age.”

“It’s a good idea to incorporate some yoga or Pilates into your week,” says Matt Roberts. “This also comes with the added benefit of improving social connections, which we know is good for our mental health.” Indeed, a 2019 study from McMaster University in Canada on men over 65 found the mood-boosting benefits of exercise continued well into old age.

“Continuing to be physically active throughout each decade will not only increase your chances of having a healthy and strong body, you’ll feel happier for it too,” says Roberts.