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11+ Tips On How To Stay Healthy Over 40

Woman Exercizing With a Pull-Rope at Alloy Haynes Bridge, Alpharetta Personal Training

You have probably heard the phrase “health is wealth,” and we understand the true meaning of it as we age.

In our 20s, we are strong and full of energy. In the 30s, we already notice some signs. But in our 40s, our bodies start to change in an interesting way.

This is when we must pay special attention to our health. We must be proactive and take specific steps to help us keep our health at its peak.

Yes, life can get busy, but in this blog post, you’ll find simple tips to implement into your everyday routine, no matter how busy you are.

Be smart and start with proactive healthcare

This is the most important step you can take. Make sure to visit your primary care physician regularly. By doing so, you can identify potential issues early on and act in time to effectively prevent them from causing you trouble.

Another crucial aspect of preventative health care is getting appropriate screenings for various conditions such as breast cancer, colon cancer, or prostate cancer.

Yes, every visit can be scary. We understand, but these proactive actions can set you up for success later in life.

Take care of your mental wellness

You should focus on your physical health but remember your mental and overall well-being. Here are a few things you can do to keep your mental wellness in check:

Practice mindfulness

Mindfulness is all about being present at the moment and paying attention to your thoughts, feelings, and surroundings without judgment.

This practice can help reduce stress and anxiety, increase self-awareness, and improve emotional regulation.

Connect with others

We are social beings and we need interactions with other people to thrive. Spending time with family and friends can provide a sense of belonging, support, and meaning.

Do things that bring you joy:

Engaging in activities that bring pleasure or joy can help boost your mood and put you in feelings of happiness.

Seek professional help if needed

If you find yourself struggling with your mental health despite trying various self-care practices, it’s important to seek professional help from a therapist or doctor who specializes in mental health care.

Taking care of your mental wellness may seem small, but it has significant benefits when it comes to overall well-being especially staying healthy during the 40s.

Get a good night's sleep

We all had these periods in our lives when we didn’t sleep enough. Someone was studying. Someone was partying, while someone may be simply struggling to get that good night’s sleep.

Whatever your reason, try to put those situations behind you. You need sleep to maintain optimal health, which becomes even more important as we age.

During sleep, your body repairs and regenerates, and lack of sleep can lead to a variety of physical and mental health problems. Here are some tips on how to improve the quality of your sleep:

Establish a regular sleep schedule.

Try to go to bed at the same time every night and wake up at the same time every morning, including on weekends. This will help regulate your body’s circadian rhythm and possibly lead to sleep improvement.

Create a relaxing bedtime routine

This could include taking a warm bath or shower, reading a book, or listening to calming music. Avoid using electronic devices such as smartphones or tablets before bed, as blue light exposure can disrupt your body’s natural production of melatonin.

Make sure your bedroom environment is conducive to sleep

Keep it cool, dark, and quiet by using blackout curtains or earplugs if necessary. Invest in comfortable bedding and pillows that support your neck and spine alignment while sleeping.

Exercise regularly

The best workout routine is the one that makes you happy and makes you want to keep doing it. Regular exercise can help keep those aches and pains at bay. You don’t always need a gym membership or heavy-duty weight equipment to keep fit.

There are plenty of exercises that you can do right in your living room or backyard. Strength training is especially crucial as we age because it helps maintain muscle mass and prevent osteoporosis.

Bodyweight exercises, such as push-ups, squats, planks, and lunges, are perfect for building strength without bulky equipment.

Cardiovascular fitness is another critical aspect of staying healthy over 40. Jogging, cycling, swimming – choose an activity that you enjoy and commit to doing it regularly. These exercise helps with your heart health and improve circulation throughout your body.

Walk more

One of the best cardio exercises for people who want to be fit over 40 is walking. Walking at a brisk pace for at least 30 minutes a day has numerous benefits, including reducing the risk of heart disease, stroke, and diabetes.

If you find yourself too busy for one hour of fitness training, try to make up for that missed exercise time by walking more that day.

Instead of taking the elevator, use the stairs. Want to order food from a nearby place, take a walk instead. Talking on a phone a lot in your house? Try walking instead of sitting on your couch.

These small adjustments can boost your step count and help you to burn more calories and stay in shape.

Spend more time in nature

Whether it’s hiking, camping, or simply taking a walk in the park, being surrounded by natural elements has been shown to reduce stress, lower blood pressure, and improve mood.
Rather than sitting inside, take a walk around the block or enjoy a picnic outside. This not only provides an opportunity to get some fresh air and sunshine and helps reduce screen time and boost creativity.

Watch out for burnout signs

Sing of burnout can be chronic fatigue, frequent sickness, poor performance, lack of motivation, and drastic changes in appetite.

Physical and emotional exhaustion can negatively impact our health, and it’s more likely to occur as we age, particularly if we don’t notice burnout symptoms on time.

You may think the project you’re working on is the most important thing. Or that only you can properly do house chores. Don’t push yourself over the limit.

Find time to relax and retrieve your mental clarity because burnout recovery can take more than a few hours of self-care.

Hydrate your body

Keeping your body hydrated becomes more important as we age, especially if you want to stay healthy and active. However, it’s not only about drinking plain water; it’s also about consuming fluids that are beneficial for your body and avoiding those that aren’t.

Water is the best source of hydration. Another way to stay hydrated is to eat fruits that contain plenty of fluids, like watermelons, oranges, grapes, and kiwis.

Drinks such as soda and alcohol can dehydrate your body quickly. They may provide relief at first but lead to more severe problems in the long run.

Instead of sugary drinks or alcohol, try drinking herbal tea or coconut water that replenishes electrolytes in your body.

Don’t engage in crash diets

Crash diets are a quick fix for weight loss but can cause long-term damage to your body. Crash dieting could lead to nutritional deficiencies, muscle loss, and a slower metabolism.

It may seem like you’re losing weight quickly at first, but it’s not sustainable in the long run. The most common reason people engage in crash diets is that they want fast results.

However, the best way to lose weight is through slow and steady progress. The aim should be to lose around one or two pounds per week.

This can be achieved by making small lifestyle changes that are easy to stick with over time.

Eat nutrition-rich food

To keep your body functioning optimally, you need to fuel it with healthy and nourishing meals.

Make sure that you’re getting enough vitamins and minerals. Many people find that as they age, their bodies become less efficient at absorbing nutrients from food as they age, so it’s crucial to consume plenty of nutrient-dense foods.

Leafy greens like kale and spinach are great sources of vitamins A and C, while nuts and seeds can provide you with essential minerals like magnesium and zinc.

Try to avoid processed foods as much as possible. These types of foods are often high in refined sugars and unhealthy fats, which can wreak havoc on your body if consumed regularly. Instead, focus on whole foods like fruits, vegetables, lean proteins, whole grains, and legumes.

Embrace healthy fats

One of the most widespread myths is that fats are bad for you and should be avoided at all costs. The truth is, however, that not all fats are created equal, and many healthy fats are essential for good health.

To stay healthy over 40, you should have a diet rich in healthy fats. These fats can help improve your cholesterol levels, enhance nutrient absorption, and provide energy for the body.

Feel free to enjoy foods and ingredients like avocado, olive oil, nuts (such as almonds or cashews), and seeds (such as sunflower seeds or pumpkin seeds).

Take vitamin suplements

While getting your vitamins and minerals from a healthy and balanced diet is the best approach, the reality is that even with the best intentions, it can be challenging to get all of the required nutrients from food alone. Vitamin supplements can help fill in any gaps.

When selecting a vitamin supplement, it’s important to do your research. Look for high-quality supplements with minimal additives and ingredients that you don’t recognize. Also, pay attention to dosage amounts and make sure you aren’t taking too much of any one vitamin or mineral.

Avoid stressful activities

Take a look at your life and identify any stressful hobbies or activities that you engage in regularly. This could include things like watching negative news programs or participating in high-pressure sports leagues.

Once you identify these activities, try cutting back on them or eliminating them altogether. For example, instead of watching the news before bed, try reading a book or listening to calming music.

If you find it difficult to avoid stressful activities altogether (such as work-related stress), focus on finding ways to manage your stress levels during those times.

Effectively and healthy relief of stress

Feeling stressed out has become a part of our everyday lives. This can impact our health significantly.

When stress goes unchecked, it can lead to anxiety, depression, and even physical symptoms like headaches and fatigue.

One great way to reduce stress is by regularly exercising and engaging in physical activities. Exercise releases endorphins, natural mood boosters that promote feelings of happiness and well-being.

It also helps burn off excess energy and tension in the body while increasing blood flow which carries oxygen to every cell in the body. Taking up a hobby or physical activity you enjoy can also provide an effective release of stress.


Staying healthy over 40 doesn’t have to be difficult but requires effort and commitment. As you have seen in this blog post, many factors are directly related to fitness activities and healthy meal plans.

Instead of going through trial and error, why don’t you visit Alloy Personal Training Haynes Bridge Village and get a tailored workout and meal plan that suits your skill level, lifestyle, and fitness goals?

We will help you to stay healthy and fit after 40 by making exercising fun, simple, and effective.

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Book your Starting Point Session NOW and get in the best shape of your life with Alloy Personal Training!