Movement and Exercise After 40
Updated: Oct 3
What if exercise wasn’t just another thing we have to do for our health, but could actually be a path to greater well-being?
We often describe perimenopause as a list of losses: less estrogen, less muscle mass, lower bone density. But during this stage of life, it isn’t only our bodies that are changing. Our relationship with ourselves, our roles and our desires may change as well.
Perhaps this is also an opportunity to look at movement differently. Not simply as something we have to do for our health or appearance, but as a way of maintaining our strength, mobility, balance and ability to live well ten, twenty or thirty years from now – while feeling stronger and more confident in our bodies.
When it comes to exercise, consistency matters most. We don’t need to start with demanding workouts or create the perfect exercise plan. It is far more important to find a form of movement that suits us and that we can stick with.
If motivation is difficult to find, especially at first, exercising with others can help. We might work out with a friend, join a small group or choose a professionally guided class. When someone is expecting us, it becomes much harder to stay at home, and movement can gradually become a natural part of our week.
Why Is Exercise So Important After 40?
After 40, it becomes especially important not to neglect strength training, as we naturally lose muscle mass and strength as we age.
Mobility, balance and endurance are also important. Mobility helps us maintain flexibility and freedom of movement; good balance contributes to stability, while endurance allows us to carry out everyday activities with less effort.
What matters is not how much we can do today, but that we gradually strengthen our bodies and help them maintain their abilities in the years ahead.
The results of exercise are not only visible on the scales or in the mirror. We notice them in the small things we do every day – when climbing stairs becomes easier, when we can carry heavier bags, when our back hurts less after sitting for a long time, or when we simply feel more stable and strong.
When You Need a Little More Support
If you’re not sure how to begin, a professionally guided small-group exercise programme can be a good choice. At GIB, for example, GIB FIT is designed as semi-personal functional training, where the trainer adapts the exercises to each individual while the sessions take place in a small group.
This type of exercise can be particularly suitable for those who want more support, have certain limitations, or are returning to exercise after a longer break.
It’s Always a Good Time to Start
If movement hasn’t been part of your life until now, you haven’t missed your chance. You don’t need to wait until Monday, the New Year or until you have more time.
Start with what you can do today. Notice what your body is capable of. Appreciate the small steps forward. Allow yourself to be a beginner, try something new, and even skip a workout now and then without giving up on the ones that follow.
Slowly build strength, mobility, balance and, above all, trust in your body.
Try It at Home: Three Squat Variations
The squat is a simple exercise you can do almost anywhere. It strengthens the legs, glutes and core muscles while also developing balance, coordination and mobility. The strength we build through squats is useful in everyday life too – when getting up from a chair, climbing stairs or getting up from the floor.
Important:
Keep your feet in contact with the floor.
Keep your knees pointing in the same direction as your feet.
Keep your spine in a neutral position.
Keep the movement controlled.
Adjust the depth to your mobility and ability.
If you experience sharp pain during the exercise or are unsure whether you are performing it correctly, stop and consult a suitably qualified professional.
1. Chair Squat
Suitable for beginners or those returning to exercise.
Stand in front of a stable chair with your feet approximately hip- to shoulder-width apart. Push your hips back and slowly lower yourself towards the chair. Lightly touch the chair, then stand back up.
2 sets of 8–12 repetitions.
2. Bodyweight Squat
Place your feet in a comfortable position, with your toes turned slightly outwards if that feels natural. Keep your torso stable and your spine neutral, with your knees pointing in the same direction as your feet. Lower yourself only as far as you can while maintaining control and staying pain-free.
2–3 sets of 8–12 repetitions.
3. Weighted Squat
Once you feel confident performing a bodyweight squat, you can add a weight or kettlebell and hold it in front of your chest. The movement remains the same. Choose a weight that allows you to complete all repetitions with good technique.
2–3 sets of 8–12 repetitions.
