If there’s one thing I’ve realised in my 40s, it’s that looking after your body becomes less about chasing a certain number on the scales and much more about feeling strong, healthy and good in yourself.

I still love getting outside, being active and keeping fit, but I’ve definitely noticed that my body doesn’t always want the same things it did in my 20s and 30s!

Recovery can take a little longer, muscles need a bit more attention the aches are real and suddenly things like strength, mobility and bone health become much more important.

The good news? You absolutely don’t need to spend hours in the gym to get the benefits.

There are so many forms of exercise that are fantastic for women over 40, and these are five of my favourites that I am now doing on a weekly basis.

1. Strength Training

If you’re over 40 and not doing some form of strength training yet, this is definitely one I would consider adding to your routine.

Strength training helps maintain and build muscle, which becomes increasingly important as we get older. It can also help us stay strong enough to do all those everyday things we take for granted — carrying shopping, lifting things, climbing stairs or simply getting up and down easily.

I personally love exercises such as squats, lunges, rows, shoulder presses and work with dumbbells.

You don't necessarily need a huge collection of weights either. Resistance bands, dumbbells or even bodyweight exercises can be a great place to start.

The key is consistency.

Even two strength sessions a week can make a difference, and current physical activity guidelines recommend muscle-strengthening activities on at least two days each week. 

2. Walking

Never underestimate the humble walk!

Walking is one of those exercises that is so simple, accessible and easy to fit into everyday life. It gets you moving, gets your heart rate up and, for me, is also one of the best ways to clear my head.

A brisk walk can be surprisingly effective cardiovascular exercise, and you don't need fancy equipment or a gym membership.

I love getting outside for a walk, especially when the weather is good. There is something about being outdoors that makes exercise feel much less like exercise.

If you're currently not very active, start with 10–15 minutes and build from there.

And if you're already walking regularly, try adding a few hills or picking up the pace for parts of your walk.

3. Pilates

Pilates is another great option, particularly if you want to work on your core, posture, strength and flexibility without doing high-impact exercise.

I love that Pilates encourages you to really concentrate on your movements rather than simply rushing through a workout.

As we get older, maintaining good mobility and core strength can become increasingly important. Pilates can be a lovely way of incorporating both into your routine.

And there are so many different levels now, from beginner mat Pilates to more challenging classes like reformer ones, so you can find something that suits your fitness level.

It's also a great option for those days when you don't feel like doing a high-intensity workout but still want to move your body.

4. Swimming

If you're looking for a low-impact workout that works your whole body, swimming is hard to beat.

I love the feeling of being in the water, and swimming can be especially appealing if running or jumping doesn't feel great on your joints.

It works your cardiovascular system while also making your muscles work, and you can adjust the intensity depending on your fitness level.

You don't even have to be a serious swimmer.

A mixture of swimming laps, water walking or an aqua aerobics class can all get you moving.

Plus, for anyone who loves being around the water as much as I do, it barely feels like exercise!

5. Yoga & Balance Exercises

The fifth one on my list is yoga.

Yoga isn't just about stretching into impossible-looking poses on Instagram! It can be a wonderful way to work on flexibility, mobility, balance and strength while also giving you some time to slow down.

And I think that balance deserves more attention as we get older.

Good balance helps us move confidently and can become particularly important later in life. Current guidance recommends including balance activities alongside aerobic and muscle-strengthening exercise as we age. 

Yoga can tick several of these boxes at once, depending on the type of class you choose.

Even a short session at home can leave you feeling stretched out, relaxed and a little more connected to your body.

So, What's the Best Exercise After 40?

Honestly? The one you'll actually enjoy doing! If you like dancing then dance

There is no magic exercise that suddenly becomes the perfect workout when your in your 40’s

For me, the best approach is having a mixture.

A couple of strength sessions, regular walks, some Pilates or yoga, and perhaps swimming or another form of cardio gives you variety without making exercise feel like a chore.

And I think that's the biggest change in mindset that comes with getting older.

We're not exercising because we need to punish ourselves for eating too much or because we need to fit into a certain dress size.

We're exercising because we want to feel strong.

We want energy.

We want to be able to enjoy adventures, travel, walk along the beach, carry our shopping, get up off the floor without making strange noises 😂 and generally keep doing all the things we love for many years to come.

Your body is worth looking after at every age.

So if you're over 40 and wondering where to start, don't overcomplicate it.

Get outside and walk.

Pick up some weights.

Stretch.

Swim.

Try a Pilates or yoga class.

Find something that makes you feel good — and most importantly, keep moving.

As always, if you're new to exercise, have an injury or have any health concerns, it's a good idea to check with your healthcare professional before starting a new exercise programme.

Charz 2026