After age 40, the purpose of exercise stops being about how we look and becomes about how we want to age. Building and maintaining strong bones and muscles in our 40s and 50s is critical if we want to lead active,
independent lives in our 60s, 70s and beyond. In midlife, the goal is no longer fitting into your skinny jeans or having solid abs: it’s ensuring quality of life for the decades ahead.

Words by Natasha Were.

WHAT’S ACTUALLY HAPPENING IN YOUR BODY  

For women, hormonal changes in perimenopause and menopause have profound implications. “As oestrogen declines, the body shifts toward losing muscle and gaining fat – particularly around the abdomen – and reducing bone density,” explains Ava Gruszka, a women’s health and fitness specialist and owner of Evolution Fitness. “Hormonal changes also affect energy levels and cardiovascular function. This is why women often notice they tire more easily during this stage of life.”

Loss of muscle mass and bone density greatly increases the risk of fracture. Globally, one in three women experience osteoporotic fractures. Hip fractures are particularly common and, beyond the physical consequences, it is often the loss of independence such an injury brings that hits hardest.

The single best way to mitigate these changes is through exercise – but for most of us, sticking to the same fitness habits we had in our 20s and 30s is not enough. “Both men and women require a balanced programme which includes strength training to maintain muscle and bone, cardiovascular exercise to support heart health and energy, and mobility and balance work to keep the body moving well and reduce injury risk,” Gruszka says.

STRENGTH TRAINING

As we age, strength training becomes more important than ever. By placing demand on our muscles, we signal the body to maintain and build lean tissue, which supports our bones and prevents the falls that can result in fractures. Weight training and weight-bearing activities such as running, jumping and walking are also proven to stimulate bone growth, slowing and even reversing osteoporosis.

ENDURANCE TRAINING  

Aerobic exercise – walking, running, swimming, cycling – that gets the heart pumping is essential for cardiovascular health and stamina. It also improves the body’s ability to produce and use energy at a cellular level – something that becomes increasingly important as hormonal changes affect how efficiently we generate it.

HIIT AND SIT  

High Intensity Interval Training, which involves short bursts of intense exercise, followed by recovery periods, is known to be beneficial on many levels. It improves cardiorespiratory fitness, boosts metabolism, reduces abdominal fat and lowers cortisol (which is elevated during menopause), improving sleep and stress.

However, the buzzword in the mid-life fitness space right now is Sprint Interval Training, Gruszka notes. A subset of HIIT, SIT involves shorter bursts of all-out effort followed by longer periods of rest or low-intensity activity. Research shows this type of workout is even more effective than HIIT and can be completed in less time. It is an intense workout, however, and should not be attempted by beginners.

With both forms of interval training, recovery is crucial, so no more than two sessions per week are advised.

MOBILITY AND BALANCE

Mobility and balance training support how we move in everyday life and are therefore the fourth pillar of a solid mid-life fitness routine. Yoga and Pilates-style workouts, or routines that involve squats, lunges, twists and hip rotations, keep joints supple and preserve ease of movement as we age, while practising balancing exercises regularly reduces the risk of falls and injuries.

No single exercise is enough to combat all the changes that mid-life brings, but a varied routine with strength training as its foundation, along with a mix of interval and steady-state cardio, and regular mobility and balance work, is one of the best Investments you can make in your future well-being.

The overall goal must also evolve as we move through midlife. “In our 40s, the focus is on building and future-proofing our body,” Gruszka says. “In our 50s, it becomes about maintaining strength and adapting to change; and in our 60s, the priority shifts toward preserving function, stability and independence.”