4 Ways to Stay Fit Over Forty: A Guide for Men

4 Ways to Stay Fit Over Forty: A Guide for Men

As you get older, you need to learn to take care of your health so that you can enjoy the same quality of life during your golden years. This is particularly important for us men, as many of us always feel the need to get out there and do things. If you get sick or injured easily, however, you won’t get the opportunity to enjoy your retirement and may even be bed bound for months on end. If you want to stay healthy when you’re over forty, here are our top tips on how to do so:

Start Exercising

As you age, your bodily functions will slow down, and the flat caloric burn rate will be reduced. If you don’t work out at all, you’re putting yourself at risk of various illnesses and diseases such as diabetes, cardiovascular issues, and liver diseases. These conditions are dangerous, and they kill more people in a year than all of the dangerous animals you can think of combined. You need to find time to exercise so that your internal organs stay functional for as long as possible. Additionally, exercising will help to keep your mood up, as forty is when your hormonal productions start to slow down. Staying physically active can help to maintain a healthy level of hormonal secretion, which can help to prevent mental issues such as anxiety and depression. It’s a good thing to do no matter which way you slice it.

Include HIIT Exercises in Your Workout Routine

High-Intensity Interval Training, also known as HIIT, has been proven in many studies to improve your cardiovascular conditions significantly. As the name suggests, HIIT workouts consist of high-intensity exercises such as sprinting and jumping, followed by a short period of rest before repeating the same process again. Don’t think this is a walk in the park. It’s a tough workout, and you can expect to be sweating and panting a lot when you do this. The good news is that a good HIIT session doesn`t have to last any longer than 30 minutes, and you’re recommended to only do them twice a week.

During the workout phase, you’re expected to keep up the intensity for around 30 seconds and then take a 30-second break before doing it all over again. The goal for when you’re doing HIIT is to get your heart rate up to the max zone, as this is when your body burns the most fat, and when you do it consistently, your cardiovascular condition will be at its peak. It will help to maintain a high flat caloric burn rate, which allows your body to burn more calories throughout the day. Additionally, it will promote the production of capillaries under your skin, giving you a smoother complexion.

Start a Diet Plan

Eating right is by far the most important thing in maintaining a healthy body, especially for men over 40. You can’t expect to eat fatty, sugary food and drink a ton of alcohol, expecting to be fine the next day like you could twenty years ago. You have to make sure that your body gets all the nutrients that it needs every day. This all starts by writing up a diet plan. Remember – being healthy isn’t a fad – it’s a lifestyle. This means that it has to be something that you can maintain for throughout your life. You may have read about a great diet that has helped someone to lose a ton of weight and body fat, but it doesn’t mean that it will work for you just as well as it did for them. You should look to make small changes in the beginning, as those are much easier to maintain than going cold-turkey.

Get Enough Sleep

Your body needs a lot of rest, especially when you’re working out. Make sure you get around 6 to 8 hours of sleep every night, as that will help to promote your brain function, fat burn rate, and hormone levels. Try to set a sleep schedule and stick to it, making the necessary adjustments to make it more applicable to your lifestyle.


Having a healthy body requires a bit of work and commitment, but it’s more than worth it. You only get one chance in this life, and you want to make sure you make as much of it as possible. With a healthy body and mind, you can go wherever you want to go, and take on any challenges that life throws at you! Remember – it’s never too late to take care of yourself, so why not start today?

We help with fitness for men over 40, get in touch & look at our other posts for more tips.



About the Author


Jack of all trades... master of none! Father of 3 awesome boys, husband to 1 amazing wife! Obstacle racer, procrastinator, computer nerd, trying not to follow the herd!

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