When it comes to fitness, there’s one golden truth that holds no matter how many candles are on your birthday cake: movement matters. But what that movement looks like? That’s the part that evolves.
If you’ve found yourself thinking, “Exercise feels different these days,” you’re not imagining it. Whether it’s menopause, joint pain, fatigue, or a sense that your body doesn’t recover like it used to, fitness after 40 can bring up real challenges—but also new opportunities.
The good news? You don’t have to “power through” or give up entirely. With a few smart shifts, you can keep moving in ways that feel supportive and sustainable. Now is one of the most important times to stay active—for your hormones, bones, mental health, and quality of life.
Let’s explore how to adapt your workouts to suit every phase of life—and how I can support you with modifiable, low-pressure fitness tools inside The Call, my wellness membership space for women 40+.
Your needs evolve with you
If you once loved high-intensity workouts or chased aesthetic goals, you might be noticing a shift. Around midlife, our bodies start to ask for different kinds of support.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity and two days of strength training per week for all adults. But how you get there (what pace, format, and intensity) is entirely yours to define.
In your 40s, 50s, 60s, and beyond, your focus may naturally shift toward:
- Preserving muscle mass
- Supporting bone density
- Managing menopause symptoms
- Reducing joint pain
- Boosting energy
- Improving balance and preventing falls
And while that might sound like a lot, remember: even 10-15 minutes a day makes a difference. Especially when it’s consistent.
Menopause & movement: what helps, what doesn’t
Let’s talk about the hormonal elephant in the room.
If you’re in perimenopause or postmenopause, exercise isn’t just a “nice-to-have”—it’s a vital part of staying strong, balanced, and energized through hormonal changes.
With so many women entering this phase of life, it’s essential to think of exercise not just as a fitness tool, but as part of a comprehensive health strategy. Why? Because regular movement can help maintain muscle mass, which in turn helps preserve bone density, supports metabolism, and reduces the risk of falls and fractures.
The most effective exercise plans for postmenopausal women include:
- Aerobic/endurance activity (think brisk walking, swimming, dancing)
- Strength training to support muscle and bone health
- Balance exercises to prevent falls
- Stretching and breathwork (like yoga or deep breathing) to manage stress and promote flexibility
Aim for at least 2.5 hours of moderate aerobic activity per week, spread across several days. Strength and balance work should be included at least twice per week.
It’s helpful to be aware of your target heart rate range and use simple tools like the “talk test”—you should be able to talk, but not sing, during moderate-intensity exercise.
A quick note: while some believe exercise may help reduce hot flashes, the science is still inconclusive. That said, the stress-reducing and mood-lifting effects of movement are well established.
A few things to avoid:
- High-impact activities, especially if you’ve been diagnosed with osteoporosis
- Exercises where falling is more likely
- Overtraining or pushing through symptoms like dizziness or sharp pain
It’s always a good idea to consult your doctor or physical therapist before beginning a new routine—especially if you’re managing other health concerns.
Inside The Call, I offer short, approachable exercise sequences specifically designed for women navigating this stage of life. They’re low-impact, modifiable, and meant to support your strength, balance, and energy, without overwhelming your schedule or your joints.
Arthritis & exercise: Moving through the pain
Pain can be a major deterrent to movement. But for arthritis sufferers, movement is medicine—as long as it’s done safely.
Physical therapist Dr. Alyssa Kuhn recommends sticking with activities that keep discomfort at or below 5 out of 10 on the pain scale. Movements may feel unfamiliar or slightly uncomfortable at first, but if pain subsides or stays the same, that’s often a green light.
Try:
- Holding on to a kitchen sink for supported squats
- Doing incline pushups using a sturdy countertop
- Exploring aquatic exercises for resistance without joint strain
And most importantly, listen to your body. If you’re sore or swollen after a workout, reduce the intensity or reps next time.
Osteoporosis: what to know about bone-safe fitness
With 10 million people in the U.S. over 50 living with osteoporosis, it’s vital to make strength and bone density a fitness priority.
The research is clear: weight-bearing and impact-based exercise helps strengthen bones, especially in the hips. That doesn’t mean jumping into high-impact bootcamps—it means starting with simple, safe movements like:
- Modified squats
- Pushups (even on a wall or table)
- Stair climbing
- Weight-bearing yoga
If you’re unsure what’s safe, consult a physical therapist or a certified trainer familiar with osteoporosis care.
Inside The Call, the short, modifiable strength routines can be done at home with no equipment- and can be adapted based on your diagnosis.
Fatigue, low energy, and the power of consistency
One of the lesser-discussed effects of ageing (and hormone shifts) is fatigue. You may want to work out, but your body says no thanks.
Ironically, one of the best ways to beat that drained feeling is to… keep moving.
As we lose muscle mass with age, we burn fewer calories at rest and often feel slower, heavier, and more tired. Regular strength and endurance work can counteract this.
Try this:
- Schedule activity during your highest-energy window
- Incorporate short walks or swimming
- Try gentle yoga or tai chi
- Include stretching to improve range of motion and reduce stiffness
Start with two strength days per week and see how your energy shifts.
Limited mobility doesn’t mean no movement
If you’re navigating injury, chronic illness, or using a wheelchair or mobility aid, staying active can feel tricky. But it’s absolutely doable. Movement looks different for everyone, and it all counts.
Start by talking to your healthcare provider or physical therapist about safe, realistic exercises for your current abilities. They can help you:
- Set and adjust your movement goals
- Identify safe, functional exercises (even from a seated position)
- Track progress and troubleshoot setbacks
Start small and be specific. Write down what you’d like to do, when, where, and for how long. Keep a simple log of what you’re doing—it helps build momentum, even if it’s just five minutes a day.
And remember: any movement is better than none. If you don’t meet your goal for the day, no big deal. Just keep showing up when you can.
Tips to stay consistent with limited mobility:
- Choose times of day when you feel most energized
- Work out in a comfortable environment (try adaptive yoga, water aerobics, or gentle stretching at home)
- Focus on what you can do, not what you can’t
- Look for social movement opportunities like walking clubs, virtual classes, or community rec groups
- Take mini movement breaks—roll, stretch, or do arm circles between screen time
- Build activity into your daily routine: roll faster to raise your heart rate, take the stairs if possible, or move during commercials
Most importantly, find movement that feels good—and doable—for you.
Inside The Call, we have short, modifiable routines that meet you where you are, including chair-based sequences and gentle strength sessions you can do at your own pace. It’s about building fitness into your life your way, with no pressure or perfection required.
Real-life barriers, real-life solutions
Let’s be honest: life can get in the way. Common barriers to fitness include:
- Bad weather? Walk in the mall or try an online class.
- Can’t afford a gym? Use canned goods or water bottles as weights.
- Feel too tired? Schedule movement during your peak energy window.
- Feel self-conscious? Start with solo walks, or short videos at home.
Problem-solving with compassion is key. Inside The Call, I guide members through real-life strategies to build an exercise habit that sticks—without guilt or pressure.
Build a routine that supports you (not stresses you)
Here’s what helps when it comes to creating a long-term movement practice:
- Take it slow: Gradually increase time, intensity, and frequency.
- Set small, realistic goals: Think “walk for 10 minutes after lunch” vs. “go to the gym every day.”
- Track your wins: Even a note on your phone can help keep you going.
- Find accountability: A buddy, a group, or a coach makes all the difference.
- Choose joy: Dance, garden, stretch, chase your grandkids. It all counts.
And most importantly, let go of perfection. The goal isn’t to be the fittest—it’s to feel better, move with less pain, and enjoy the life you’re building.
Want support? Join me inside The Call
If you’re over 40 and want a fitness routine that respects your body—not punishes it—I’ve got you.
Inside The Call, my wellness membership for women 40+, you’ll find:
- Short, modular movement routines you can do anytime
- Specific support for menopause, fatigue, and chronic conditions
- An encouraging, smart, non-judgmental space
- Ayurvedic and science-backed approaches for mind-body health
- A community of women doing wellness differently
There’s no pressure to “do it all.” Just practical support to help you feel better—one step, stretch, or squat at a time.
Movement doesn’t have to look the same at every stage of life.
But it can be something that lifts you up, supports your energy, and helps you feel more at home in your body—today and in the years ahead.
Click here to learn more and join The Call
You’re not too old. You’re not behind. You’re exactly where you need to be. And there’s a path forward that fits you.
Editor’s note: The information in this article, as well as all content produced and shared by Ivy Chan Wellness, including programs, memberships, and downloadables, are provided for informational and educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment.
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