Fitness after 40
Plain answers to the questions people ask about fitness after 40, 50 and 60, each with its sources named and linked.
Each page opens on the answer, says what the health bodies and studies found, and adds a table worked out from walking research or from our plans. Our plans are for women after 40 and for men.
Pick your question
- Steps a day at 60About 6,000 to 8,000, and what that takes
- Walking a day at 65About 30 minutes, 5 days a week
- Strength days at 50At least 2 a week, and how to fit them in
- Muscle after 50Many people can get stronger, and how
- What to skip or change at 50For women over 50
- Starting at 55A ramp, week by week
- Tai chi and balanceWhat the research found
- Does chair yoga work?What the trials found
More on chair yoga, walking and tai chi
- Chair yoga for seniorsThe first week, day by day
- Chair yoga for arthritisThe trial, and the moves to adapt
- Chair yoga for weight lossThe calories, worked out
- Chair exercises by body partLegs, hips, back and shoulders
- Japanese walkingThe method, the trial and your steps
- Steps a day by ageWhat the studies say
- Tai chi for beginnersYour first two weeks
- Chair tai chi7 moves, seated
Start where you are with a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day walking planSee the plan