Staying active is one of the best things you can do for your health, no matter your age! But as we go through different life stages, our bodies have different needs. Whether you’re in your 40s, 50s, 60s, or beyond, choosing the right exercise and nutrition plan can help you stay strong, independent, and full of energy.
In this guide, we’ll break down the best exercises for women at every age—plus key nutrition tips to support your body through the decades.
Why Exercise is Important at Every Age
Regular exercise improves:
✅ Bone density and muscle strength
✅ Balance and coordination (reducing the risk of falls)
✅ Heart health and metabolism
✅ Mental well-being and cognitive function
The key is to adjust your workouts as your body changes. Here’s how:
Exercise & Nutrition in Your 40s: Build Strength & Protect Your Joints
Your 40s are the time to build muscle and protect your joints. As we age, we naturally start losing muscle, so strength training becomes essential.
Best Workouts for Women in Their 40s
🏋️♀️ Strength Training – Lifting weights or bodyweight exercises (like squats and push-ups) help maintain muscle and metabolism.
🚶♀️ Low-Impact Cardio – Walking, cycling, or swimming keeps your heart healthy without stressing the joints.
🧘♀️ Flexibility & Mobility – Yoga or pilates helps prevent stiffness and injury.
Nutrition Tip for Your 40s
🍏 Prioritise Protein & Calcium – Support muscle and bone strength with lean meats, tofu, dairy, and leafy greens.
Exercise & Nutrition in Your 50s: Keep Moving & Stay Flexible
In your 50s, hormonal changes can lead to slower metabolism and increased muscle loss. Staying active helps maintain strength, flexibility, and bone health.
Best Workouts for Women in Their 50s
🏋️♀️ Strength Training (2-3x per week) – Helps prevent muscle loss and supports joint health.
🕺 Balance & Dance Fit Classes – Improves coordination and keeps exercise fun!
🧘♀️ Stretching & Mobility Work – Helps prevent stiffness and keeps you feeling agile.
Nutrition Tip for Your 50s
🥑 Add Healthy Fats – Omega-3s (found in fish, nuts, and seeds) support brain health and joint function.
Exercise & Nutrition in Your 60s: Focus on Balance & Bone Strength
In your 60s, bone density and balance become top priorities. The risk of osteoporosis and falls increases, so strength and stability exercises are a must.
Best Workouts for Women in Their 60s
💪 Strength Training with Resistance Bands – Gentle on the joints but effective for maintaining muscle.
🩰 Retro Aerobics & Dance Workouts – Fun and great for heart health!
⚖️ Balance Exercises – Standing on one leg, heel-to-toe walking, or yoga can prevent falls.
Nutrition Tip for Your 60s
🥗 Boost Calcium & Vitamin D – Dairy, fortified plant milk, and salmon help keep bones strong.
Exercise & Nutrition in Your 70s: Stay Mobile & Maintain Independence
Staying active in your 70s helps preserve mobility, prevent falls, and maintain independence. The key is gentle, consistent movement.
Best Workouts for Women in Their 70s
🚶♀️ Daily Walking – Keeps joints moving and boosts circulation.
🧘♀️ Gentle Yoga or Seated Stretching – Improves flexibility and reduces stiffness.
🏋️♀️ Strength Training – Keeps muscles strong for daily tasks.
Nutrition Tip for Your 70s
🍓 Eat More Fibre – Fruits, vegetables, and whole grains support digestion and heart health.
Exercise & Nutrition in Your 80s+: Gentle Movement & Daily Activity
At this stage, maintaining independence and preventing falls is the main focus. Staying as active as possible helps with daily living tasks and mental well-being.
Best Workouts for Women in Their 80s+
🪑 Chair Exercises – Simple movements like seated leg lifts or arm raises maintain strength.
🚶♀️ Short Walks – Even a few minutes a day improves circulation and energy levels.
🧘♀️ Balance & Coordination Work – Simple standing exercises can prevent falls.
Nutrition Tip for Your 80s+
💦 Stay Hydrated – The sense of thirst decreases with age, so drink water and eat hydrating foods like soups and melons.
The Best Exercises for Women at Any Age
No matter how old you are, movement is medicine! Here’s a quick recap:
✅ Strength training (for muscle and bone health)
✅ Balance exercises (to prevent falls)
✅ Cardio & mobility work (for heart health and flexibility)
✅ Fun workouts! (Dancing, walking, and group classes keep you motivated)
💪 Looking for fitness classes designed for women 40+? Join us in Edinburgh for outdoor workouts, or try our online strength, balance and dance classes!