In your 40s, you might start to notice some changes in your body, such as increasing joint pain or signs of perimenopause. These unpleasant symptoms can make it difficult to follow high-impact exercise routines and stay in great shape. Luckily making some tweaks to your exercise regimen can help you remain active in your forties and beyond. Here are 8 lower-impact workouts that are worth trying.
1. Jump on a Trampoline
Believe it or not, jumping on a trampoline can help you stay in great shape in your forties. Bouncing up and down gets your heart rate up, helps with lymphatic drainage, and improves your balance and flexibility. Plus, rebounding is so much fun that you’ll feel like a kid again and be motivated to exercise. You can find small folding rebounders on Amazon, allowing you to try this at-home workout even if you have limited space.
2. Bodyweight Pilates Moves
Pilates helps you gain strength and flexibility over 40 without requiring a lot of equipment. It’s a low-impact workout that challenges your muscles through a series of repetitive, controlled micro-movements like glute bridges, arm circles, and bicycle crunches. Although some pilates classes incorporate a machine called a reformer, you don’t necessarily need any special gear to try this workout at home. Many pilates exercises like the swan dive, hundred, and teaser rely solely on body weight to create resistance, allowing you to do them in your living room.
3. Rowing
If you’ve developed some joint pain in your 40s and need a low-impact workout, rowing is another option. Although it’s gentle on your joints, it provides a full-body workout that gets your heart pumping. Driving your shoulders and arms back and forth requires you to engage your core, back, and upper body. Plus, muscles in your lower body get activated during the leg drive of each stroke. If you don’t have a rowing machine, you can simulate this challenging movement at home using resistance bands.
4. Stretching
Adding stretching to your exercise routine can help you maintain flexibility, balance, and even reduce your risk of injury. There are two main types of stretches you should consider doing—dynamic and static. According to GoodRx, dynamic stretches are more active movements like jumping jacks and squats that are typically done before a workout as a way to warm up. Static stretches like seated forward bends, toe touches, and butterfly stretches can help you cool down your tired muscles after exercise.
5. Water Aerobics
When you think of water aerobics, you probably picture octogenarians doing very gentle movements in pools. However, some gyms offer HIIT style water aerobics, which is a high-intensity workout that will raise your heart rate and make you sore. These classes often include resistance bands and dumbbells to up the intensity and help you feel the burn without hurting your joints. Even bodyweight exercises like lunges, squats, and leg circles can be extra challenging in the pool because water adds a lot of resistance.
6. Weight Training
Weight training is one of the best exercises to keep your overall fitness up regardless of your age. If you don’t work your muscles, either in daily life or at the gym, you can quickly lose strength and flexibility. Although weight training can seem intimidating, it isn’t hard to get started and build muscle. Begin with light weights in the five to ten pound range and look up weight lifting videos for beginners to ensure your form is correct. Moves like bicep curls, kettlebell squats, dumbbell arm rows, and shoulder presses are great for people new to lifting.
7. Yoga Poses
Doing yoga is a great way to increase your flexibility as you age and improve your mental health. Yoga can help you get in touch with your body and be more mindful, so it’s a great stress-reliever. Beginner-friendly poses like downward dog, mountain, warrior one, and child’s pose will challenge your balance and stretch your muscles without putting too much strain on your joints.
Yoga is also an ideal workout if you want to stay in great shape, but don’t have access to a gym or specialized equipment. You can simply load up a Yoga With Adriene video and follow it in your living room, making it easy to get started.
8. Zumba
Taking a Zumba class (or just dancing in your living room) can help you stay in great shape over 40. Zumba offers both higher and lower impact classes, allowing people with joint pain to participate. This workout incorporates movements from popular dance styles including salsa, meringue, samba, and even hip hop. Exercises like the meringue march, biceps bounce, slide, and salsa travel will condition your whole body. Some classes even add weights to up the intensity, allowing you to build muscle and flexibility while having fun.
Fitness Over 40 Doesn’t Have to Be Boring
Staying in great shape in your forties and beyond doesn’t have to be boring. There are lots of fun, low-impact workout options that won’t put as much stress on your joints as your old running route or workout routine. From Zumba to yoga to HIIT water aerobics, you’re sure to find a way to stay active that’s enjoyable and fun. Lace up your sneakers, grab a friend, and try one of these low-impact exercises to boost your physical and mental well-being.