Those of you in your late 40s, what does your exercise routine look like?

i aim to run 3 times a week, sometimes 4 - a couple of shorter runs of which 1 is sometimes a speedwork session and a longer one. Currently averaging around 25 miles per week
walk at least 10k steps a day - last year my daily average was nearly 16k
weights twice a week, ideally 3 although sometimes the 3rd session is strength work as part of a circuits type class
would love to do pilates but can never get a space in a class!

Walking - never less than 15k a day.

Busy mum of 2 and a full on job. I train at 6am for 75-90 mins during the week, I might squeeze 30 mins in during lunch or in the evenings as well. At weekends I usually do 2h sessions. I prioritise it and do a mix of heavy lifting/ CrossFit / type training and cardio such as swimming/ running. At least 10k steps a day too. I think I’m in perimenopause and instead of long cardio sessions strength is more important now from what I gather. I’d love to do trail ultra marathons but from what I’ve read it’s not the best for you health wise during this age.

I walk 10k steps a day and then either cycle about 30 miles or do a 15 mile hill walk on a weekend day. Enough to burn between 1400 and 2000 calories. That keeps my cardio in a good place, especially uphill/downhill for muscle groups. Elevation tends to be about 1000 ft. I do a lot of gardening as well!

I am 49 and do hot yoga, power yoga, barre, reformer. Walk 12-15k steps per day, no other cardio. I find barre /power yoga really raise my heart rate while being low impact. I spent all my youth running/doing hiit - no more of that now, and have no more joint pain/injuries (knock on wood)

Alternate leg and arm day

Nothing serious light weights on the arm day and bodyweight exercises on the leg day

Helps with appearance and keeps legs working well as possible, knees a bit dodge

I workout 6 days a week.

A combination of HIIT, shadow boxing, dance, yoga.

I also aim for at least one long walk a week (3 hours+)

I work PT and no young children so have the time.

Run three times a week, HIIT workout three times a week.

I use Joe Wicks app for strength training and HIIT - he also has a Strength in Menopause series and plenty of free workouts on YouTube. I also do some pilates (Action Jacqueline on YouTube- her workouts are really challenging) and 25 to 30 miles of walking a week (with dog and on a walking pad at home).

I have been doing strength training for over a year now and I have become much stronger and fitter from it. I also like yoga/pilates once/twice a week but I have now replaced those with swimming. There are lots of great videos on YouTube for strength training and also yoga/Pilates if you want to do them at home. With weights I do as heavy as I can lift with 8-12 reps and I need to increase the weight quite frequently. I suppose one could do lighter weights and longer reps.
Love Stacy Sims too and just listening to one of her interviews atm to see what I can learn more.

I'm 49 and in a week I do:
Punchbag fitness class x2
Circuits class x1
Weights sessions x 1 or 2
Walk the dog for approx 40 mins daily
Do a 15 min online stretch at home with DH roughly x5

I enjoy classes as I get pushed and do a couple of them reasonably early - 6am and 8am so I can just get on with the rest of the day. Lifting weights and hitting a punchbag are both very theraputic for me as they seem to keep the mid-life anxiety under control. The stretching is something that we've only been doing for about a month but it's been really great and some persistent niggles have completely cleared up. As I get older, I've had to shed pretty much all of my vices so intense exercise with loud music is one of the few ways to get a bit of a 'high'!

Love Stacy Sims. She had a really good episode on Huberman Labs podcast

www.drstacysims.com/blog/Midlife%20Women%20Can%20and%20Should%20Do%20High%20Intensity%20Exercise

I love her research and it's working for me so far.

The research I have read, and I am very happy to be corrected, we all want to get it right after all, is that HIT is not good for this age group. Apparently the body is already under stress so it's not helpful to jump about. Weights seems to be the way forward.

Gym 4/week (weights/HIIT/SIIT)
I follow a program based on Dr. Stacy Sims' recommendations.
Heavy lifting - 5 reps or less most days, I do add some hypertrophy for glutes when I have time.
HIIT/SIIT - 2/3 times a week.
I run (again following a program, so will be a mix of pace and length) 2 times a week.
Yoga 1/week.

I do high reps and as heavy as I can manage as I'm more focused on muscle stamina than building. Recently I've also changed to doing a bit more cardio and less weights as fitness and weight loss is my focus. Strength and muscle tone are great already.

I'm doing quite a lot now - considering it my health pension.

10000 daily steps at least
1 gym weights - (should up that to two)
15km per week swimming (I'm a swimmer so possibly sounds more than it is)
1 yoga a week
1 Pilates a week

Sydney Cummings. It’s free on YouTube. Strength training with lots of variety and progressive overload, some cardio. I’m just finishing Summertime Fine 2024 and I’ve really enjoyed it. It’s a 3 month programme, 5 days a week, workouts are 30-45 minutes. I get up early (depending on schedule 5am - 6am) and do it then because I can never be arsed to do it after work. I also walk 5k everyday (I have dogs, so no choice) and am late 40s. I weigh and have the same measurements I did when I was late 20s, UK size 10, despite enjoying a few too many glasses of wine and massive plates of pasta!

Monday - 1 hour yoga class
Tuesday - 1 hour cardio workout in gym
Thursday - 1 hour weights/cardio in gym
Sunday - 1 hour weights/cardio in gym - sometimes a long walk instead if it's a nice day.

Generally - walking dog/trying to get in as many steps as I can. Workouts are in the morning if possible as the gym is too busy in the evening.

I do CrossFit three times a week for an hour at 8pm - I have never been a fan of exercise in the evening as it makes it hard for me to get to sleep but with a working breed dog who needs walked first thing, at lunchtime and after dinner, sole care of a 14yo with a busy after school life and a full on full time job of my own, I realised something had to give if I was ever going to get fit again. I enjoy CrossFit because the exercises are varied, someone else does the thinking in terms of what is on the “menu” that day and it’s just me against myself, lifting more, being quicker week on week. It’s a nice mix of cardio and strength.

As others have said, strength training is where you want to focus attention. Low reps, heavy weights. It's so important especially for women heading into menopause and beyond

I do 3 full body sessions a week - have a look online for some beginner routines or have a few sessions with a PT (probably wise anyway to learn the correct form)

I'd love to do 3-4 sessions a week! But it's finding the time.

Agree on low reps high weights, though I think you need to build up to it through full sets of lower weights and reduce/raise once you've acclimatised?

That's a pretty decent amount of exercise. Can you increase strength training by buying a heavier kettle bells? 5kg is pretty light all told. I'd recommend going for a 10 or 12kg and doing a lot less reps.

walk - 45 minutes to one hour five times a week- bought a walking pad
Callanetics - five days a week
strength training three times a week
reformer Pilates four times a week
Boxing once a week
Most of my workouts are at home ( only reformer Pilates and boxing are done at the gym)
I wake up at 4am to exercise every morning

As I have got older I have increased the strength and flexibility training
When I was younger I focused on intense cardio