Curious about how you can prioritize physical wellness in your health journey? Below, we talk about the most frequently asked movement and physical activity questions.
1. How do I get back into fitness if I haven’t worked out in a while?
Start small and focus on consistency. At this stage, showing up for your next workout is far more important than squeezing in more. Give your body time to ease back in with gradual sessions a few times a week. You may find splitting up a workout across the day is helpful. Walking, light strength work, or gentle mobility are perfect starting points. As your joints, muscles, and confidence warm up, add a little more time or weight. This isn’t about making up for lost time; it’s about building a foundation you can stick with. For the first few weeks, your only goal is to show up.
2. What are the best exercises for busy people over 40?
Stick to compound movements that work multiple muscles at once. These exercises pack a lot of bang for your buck and lay the foundation for whole-body fitness.
- Squats with overhead press
- Lunge with biceps curls
- Deadlifts with shoulder rows
- Step-up with triceps extensions
Mix these into 20–30 minute workouts 2-4 times a week. Add weight or reps gradually as things get easier. These basics cover strength, mobility, and longevity with no complicated routines required.
3. How much movement do I need to see changes in body and energy?
More than you think, but less than you fear. Most people start noticing more energy with just 20–30 minutes of movement a day, which can be broken into smaller chunks. For body composition changes, add in a few strengthening exercises 2–3 times a week and your clothes will start fitting better in no time. What matters most is consistency. Your body responds to what you do regularly, not what you do intensely in a guilt-fueled burst.
4. How can I stay consistent with working out long-term?
Willpower fades, but systems stick. Schedule movement like an appointment, and pair it with something you already do (listening to your favorite podcast while exercising or stretching before your shower). Keep workouts short enough to avoid dread, and reward yourself afterward with your favorite cold drink, a relaxing shower, or some “me” time in your favorite seat.
Consistency comes from wanting to show up, not coercion. When it gets tough, remind yourself of why you got started and why this is important to you. Perhaps it’s being a role model for your family or feeling more comfortable in your clothes. Keep it at the top of mind through notes on your bathroom mirror or your phone’s home screen.
5. Is strength training or cardio better for women in their 30s. 40s, or 50s?
You need both, but strength deserves the spotlight as you age. Muscle naturally declines over time, and strength training preserves it, boosts metabolism, protects bones, and improves hormone balance.Cardio supports heart health and stress relief. The American Heart Association recommends at least 2.5 hours of moderate physical activity per week. Only one in five adults get this. A simple guideline: Aim for two strength sessions per week and fill the rest of the week with walking or your preferred cardio. The best routine is the one you’ll repeat.
This article is reprinted with permission from Avidon Health, a Circle Health partner.