EXERCISING IN YOUR 40S AND 50S

WHAT CHANGES IN MIDLIFE

Through your 40s and 50s the body tends to shift in four ways. None of them are a reason to stop training — they are the reason to start.

• Muscle mass falls away if it is not being used
• Fat gathers around the middle
• Aerobic capacity (how much work your heart and lungs can handle) drops
• Risk of long-term disease rises

WHAT TO PRIORITISE

• Strength training — protects muscle and keeps your metabolism working well
• Cardiovascular fitness — lowers heart and metabolic disease risk
• Mobility and joint health — helps prevent aches and injuries

RECOMMENDED WEEKLY ACTIVITY

• 150–300 minutes of moderate aerobic activity, or 75–150 minutes of vigorous activity
• Strength training on at least two days a week
• Balance work as a bonus, to reduce your risk of falls

MEN AND WOMEN IN MIDLIFE

For men, testosterone drops slowly (roughly 1% a year), which gradually reduces muscle, strength and fitness. For women, these are often the menopause years: oestrogen falls sharply, which speeds up muscle and bone loss and adds fat around the middle, alongside fatigue, poor sleep and hot flushes that make training and recovery harder. Women still respond very well to training, which is exactly why it matters so much here.

• Women: a bigger share of resistance training (3–4 sessions a week), loads that go up over time, and safe impact work for bone
• Men: keep muscle, strength and cardio fitness by following the general guidelines above

THE EXPERT'S LINE

"Midlife strength and fitness is your long-term insurance policy. Staying strong now is one of the most effective ways to protect against frailty, injury and chronic disease later in life."