Staying active in your 40s
Staying active and avoiding injury in your 40s
Staying active in your 40s (and beyond) is one of the best things you can do for your health, mood and long-term independence. . A few smart habits can make all the difference between enjoying your workouts and managing an annoying injury.
1. Warm up your body
It doesn’t have to be fancy just 5–10 minutes of moving your body through the basics (think walking, shoulder rolls, bodyweight squats, thread the needle or arm circles). Warming up gets your muscles and joints ready to move, which lowers your risk of injury.
2. Don’t skip strength work
Strong muscles protect your joints. If you love running or weekend sport, adding even 2 short strength sessions a week helps prevent common injuries like knee pain, shin splints or sore hips. Focus on big movements like squats, lunges, push-ups and core work.
3. Listen to your body
That little niggle in your calf or shoulder? Don’t ignore it. Small aches are often your body’s way of saying, “ease up a bit.” Adjust your training, rest when you need to, and get it checked before it becomes something bigger.
4. Build in recovery
Sleep, stretching, foam rolling, even just taking a walk instead of smashing another hard session all of these help your body repair and adapt. Recovery isn’t a luxury; it’s part of the training.
5. Mix it up
Doing the same activity over and over (like running every single day) can lead to overuse injuries. Cross-training, whether it’s cycling, swimming, yoga or pilates keeps things balanced and gives tired muscles a break.
6. Don’t overlook technique
Whether you're lifting weights in the gym, working on your running style, or swinging a tennis racquet minor adjustments can make a big difference and save you from pain later. Ask your physio to check your form if you're not sure.
The bottom line:
Staying active in your 40s is about being smart, not slowing down. Prevention is key.
If you’ve been feeling niggles, or want some personalised advice on how to train safely, book in with us. We’ll help you keep your body moving and doing the things you love.
