{"id":65345,"date":"2022-10-28T17:23:09","date_gmt":"2022-10-28T09:23:09","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=65345"},"modified":"2025-05-22T13:24:14","modified_gmt":"2025-05-22T12:24:14","slug":"getting-into-shape-at-40","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/getting-into-shape-at-40\/","title":{"rendered":"7 Healthy Habits for Getting Into Shape at 40"},"content":{"rendered":"\n

There comes a day when you realize you can\u2019t continue as you once did \u2014 devouring all your favorite calories, couch potato-ing it for hours on end, up for three days and recovering for one, and still look fresher than a crisp ironed shirt straight out of the dry cleaners. And then, it dawns on you: you should start getting into shape at 40.<\/p>\n\n\n\n

The question is, how? It\u2019s not like your metabolism is what it once was, let alone your motivation. Plus, your running shoes are somewhere at the back of your shoe closet, your exercise ball has long been deflated, and who knows which multiverse your Lululemons have disappeared to.<\/p>\n\n\n\n

Here\u2019s the thing to remember: mid-life is not the time to have a crisis. It\u2019s time to live it. <\/p>\n\n\n\n

5 Common Myths About Getting Into Shape at 40<\/h2>\n\n\n\n

There is no shortage of information when it comes to fitness, especially for those going into wiser years of their life. However, which ones are true and which aren\u2019t?<\/p>\n\n\n\n

Here are five common misconceptions about getting into shape at 40.<\/p>\n\n\n\n

Myth 1: Your BMI is important<\/h3>\n\n\n\n

The body mass index (BMI) has long been a measuring tool to screen for weight categories that may lead to health problems. However, it\u2019s now being put in the \u201cdays of yore\u201d category with studies showing its inaccuracy in predicting the health of different demographics and races.<\/p>\n\n\n\n

According to an article<\/a> in Insider<\/em>, there are measurements more accurate than BMI to predict health outcomes. They\u2019re known as the five metabolic risk factors, which include waist circumference, high blood cholesterol, elevated triglycerides, high blood pressure, and high blood sugar.<\/p>\n\n\n\n

Myth 2: You can\u2019t do anything to improve your metabolism<\/h3>\n\n\n\n

Metabolism often has a bad rep, being the go-to excuse for mid-life midsection gain. And why not? It\u2019s a well-known belief that it slows down as you age. <\/p>\n\n\n\n

However, scientists found that metabolism actually starts to slow down after age 60 rather than at 40. According to a 2021 study<\/a> published in Science<\/em>, metabolism has four distinct stages throughout our lives:<\/p>\n\n\n\n

    \n
  1. Starting at age one: <\/strong>energy expenditure accelerates rapidly.<\/li>\n\n\n\n
  2. By age 20: <\/strong>declines slowly to adult levels.<\/li>\n\n\n\n
  3. Between ages 20 and 60: <\/strong>remains stable.<\/li>\n\n\n\n
  4. After age 60: <\/strong>declines steadily.<\/li>\n<\/ol>\n\n\n\n

    While it\u2019s true that it\u2019s easier to put on weight in your 40s than in your 20s, there are ways you can manage your metabolism.<\/p>\n\n\n\n

    Myth 3: You\u2019re destined to get physically weaker<\/h3>\n\n\n\n

    Your 40s don\u2019t equal sacrificing your stamina or strength. In fact, a 2009 study<\/a> conducted by the University of Oklahoma found that men between 35 and 50 years old were able to gain as much muscle mass as those between 18 and 22 years old.<\/p>\n\n\n\n

    So there\u2019s no need to feel intimidated by those youngsters at the gym. It\u2019s about finding a fitness program that works for you.<\/p>\n\n\n\n

    Myth 4: You have less energy<\/h3>\n\n\n\n

    The further you move away from childhood, the more you may notice less pep in your step. While age is one reason for your tiredness, your genes, environment, and chronic illnesses can also contribute to it.<\/p>\n\n\n\n

    These factors lead to alterations in your body\u2019s cells. And these cellular changes can also limit the heart muscle\u2019s ability to effectively pump oxygen-rich blood, reducing the amount of energy the cells get.<\/p>\n\n\n\n

    While the vibrancy and vigor of your youth don\u2019t last forever, incorporating a fitness regimen and a healthy diet into your daily routine<\/a> can help boost your energy levels.<\/p>\n\n\n\n

    Myth 5: The longer you work out, the better it is<\/h3>\n\n\n\n

    Gym time often means spending at least an hour working out, whether it\u2019s with weights or on some kind of machine. As the sets get easier, the time you spend exercising tends to get longer.<\/p>\n\n\n\n

    However, long workouts don\u2019t necessarily mean it\u2019s better for you, according to Ronan Diego<\/strong>, coach for Mindvalley\u2019s Certified Holobody Coach<\/em> program. \u201cThere\u2019s a certain limit that your body can transform a stimulus into adaptation,<\/em>\u201d he says, adding that after that limit, all the exercise is doing is creating inflammation in your body.<\/p>\n\n\n\n

    So when you\u2019re considering getting into shape at 40, keep in mind that it\u2019s about quality, not quantity.<\/p>\n\n\n\n

    \"Ronan
    Ronan Diego, Mindvalley\u2019s head of Health & Fitness and co-creator of HoloBody<\/figcaption><\/figure>\n\n\n\n

    7 Healthy Habits to Get (and Stay) Fit at 40<\/h2>\n\n\n\n

    When it comes to adopting a healthy lifestyle<\/a>, people, for the most part, tend to focus on fitness or diet, or sometimes both. However, other aspects need to (or should) be factored in if you\u2019re looking to get fit at 40.<\/p>\n\n\n\n

    Who else better to turn to for advice than Ronan Diego, Mindvalley\u2019s head of Health & Fitness and co-creator of HoloBody? Here are his seven simple life hacks for getting into shape at 40.<\/p>\n\n\n\n

    1. Get in tune with your natural sleep rhythm<\/h3>\n\n\n\n

    Sleep, specifically deep sleep, is one of the top biohacking<\/a> tips ever<\/em>. It gives your mind and body a chance to recharge. <\/p>\n\n\n\n

    Adults between 18 and 64 need, on average, seven to nine hours of sleep per night. Unfortunately, as per a 2022 survey<\/a> by the Sleep Foundation, around 35% of all adults in the U.S. report sleeping less than the recommended amount regularly.<\/p>\n\n\n\n

    Too little (and even too much) sleep on a regular basis can cause a series of health issues. So, make like Goldilocks and find the timing that\u2019s just right<\/em>. <\/p>\n\n\n\n

    Ronan Diego\u2019s tip:<\/strong> \u201c[Sleep] changes your energy for the day. It regulates your circadian rhythm. And it’s not only about waking up every day at the same time, including weekends, but also without an alarm clock. So you want to go to bed early enough so you wake up naturally at the time that your body needs to wake up every day.<\/em>\u201d<\/p>\n\n\n\n

    2. Hydrate your body<\/h3>\n\n\n\n

    Majority of our bodies are made up of water \u2014 about 60% for adult men and 55% for adult women, according to the Cleveland Clinic<\/a>. It helps with digestion, gets rid of our body\u2019s waste, lubricates joints, makes saliva, balances our body\u2019s chemicals, delivers oxygen, cushions our bones, and regulates our body\u2019s temperature, amongst many other things.<\/p>\n\n\n\n

    So you can imagine, when you\u2019re dehydrated, the kind of domino effect it\u2019ll have on your health. And one unfortunate thing that happens to your body as you get older is that its fluid reserves shrink, and its ability to signal that it\u2019s thirsty isn\u2019t as effective.<\/p>\n\n\n\n

    Ronan Diego\u2019s tip:<\/strong> \u201cDrinking water brings fluid to your bloodstream, but what takes that fluid inside the cells are the electrolytes.<\/em>\u201d So he recommends adding a small pinch of pink Himalayan salt or Celtic salt to a glass of water.<\/p>\n\n\n\n

    3. Practice mindfulness under the sun<\/h3>\n\n\n\n

    Morning sunlight exposure has plenty of benefits. Vitamin D is a well-known one, but the sun\u2019s rays can also:<\/p>\n\n\n\n