Advice and experience on getting fitter from zero at 40.

[Cerialkiller]

I'm rapidly approaching 40 and after 2 kids now (very nearly) school age, I'm realising how pathetically weak and unfit I have become.

I've managed to lose weight so I'm nearly in healthy weight category but I'm guessing done muscle mass has gone with it as I just feel weak, I hurt too. Stiff, aching, lethargic little motivation to get up off the sofa.

I used to be a real gym bunny, interval training, martial arts competitions etc, it was easy enough when I didn't have life distracting me. Now Im up early with the kids and doing holiday childcare, running and growing my own business and really just want to sit with my laptop all day but I huuurt. My mum is collecting an endless list of little niggles that are becoming less little as she doesn't take care of herself and I don't want that for myself.

I want to be stronger physically, fitness would be good too but secondary to general strength. Please help!! What worked for you?

I haven't got space for equipment, cardio bores me but I do maybe an hour a day just as part of life. Gentle walking or cycling but that's it.

I'm luckily that my job is freelance and flexible but working from home is making me very lazy. From September I would like to start a healthier routine. I do like running so want to get back to c25k but need something else for strength that I can do at home. Gym is not convenient at all so probably just won't go.

Thanks in advance.

Watching as I'm in the same boat. I daren't try exercise classes as I'll probably collapse after 10 minutes whereas I used to be able to do two back to back.

Planks!

Download an app, set a daily reminder.

I use the 30 day plank challenge but there's a few out there. Lots of variation, and they will work your whole body - not just core.

Literally a few minutes a day, do it as soon as you get up and you're set for the day.

I'm thinking of doing couch to 5k during lunch while WFH, Tues & Thurs is my current plan.

I struggle for time without my LO and DH works away most weeks.

Pilates or yoga on you tube.
It will stretch you out, builds strength as you hold your body weight, improves posture from sitting about.

I also find it relaxing and it doesn't feel like a chore so I'm more likely to do it.

I'd also been thinking pilates first thing in the morning 🌄, before I get the kids up.

But a little tower of dumb bells with decent weight in them. Packs away easily and there's a million variations of exercise. Personally I'd go to the gym, if you're not gonna go there, you're unlikely to do it at home IMO 🤷🏼‍♀️ you don't sound committed.

I’m 39 and what’s working for me so far this year is:

c25k
cycling
fit xr each morning on the kids VR headset

I'm in a similar boat but further into my 40s.
Start little and often.
Walk or cycle instead of drive
Take up a physical activity with the family or a friend

• paddle boarding
• tennis
• squash
• C25K

Don't watch TV at night. Do a yoga or Pilates or Zumba class on Apple fitness or YouTube.

Sign up for a programme that has a WhatsApp group attached and get a friend or relative to sign up too, to keep you both involved.
(If you find one of these please share details - I've only heard about them but not found one yet!!)

Can you incorporate more physical activity into your everyday life? i.e. walking places instead of driving, running up the stairs at home, putting the washing basket on the ground sonyou have to bend over etc? Sounds very minimal but it can really help. Sign up to a fitness class of some sort that you have to pre-pay - helps with motivation and makes you less likely to skip it!

Have you ever tried going to the gym to strength train? I thought the gym was boring when I used to go on cardio machines or got to classes. Then I found lifting and the gym is my absolute favourite place. It hits entirely differently. You could go 3 times a week for an hour and it would make a big difference. Get a PT to help programme and show you what to do if you can. It would be so much more effective than lots of other stuff which would take more of your time and not actually get you very much stronger or build as much muscle.

Pilates. Find a Body Control Pilates instructor and have a couple of private lessons to learn the correct form. Get yourself a Pilates mat, ring, resistance band and red ball and you can practice at home for however long you wish. Four times a week for 45 mins should sort you out.

Set the bar low, and build on it. I told myself I only needed to swim once a week. I'd succeeded if I did that. Soon I was keen to go twice a week (but once was goal achieved). I added other things on, so I now exercise usually 5 days a week, by choice, - but if life gets in the way, I still manage my 1 essential swim,that week, so still feel I've achieved. Edited to add that pilates is a real game changer for aches and pains - people rarely drop out of the classes I go to, due to the feel good factor afterwards, physically and mentally, and the longer term benefits to strength and flexibility.