My Midlife Exercise Routine: Getting in Shape in Midlife

Length of Read: Approximately 1,400 words / 6 minutes

From Effortless Youth to Mindful Midlife

There was a time when I could charge onto a basketball court or dive into a football game without so much as a second thought. My body simply obeyed, responding to every challenge with youthful exuberance. These days, watching my own children sprint off without warming up reminds me how carefree their generation is - and how far I’ve come from that unthinking confidence. As the years have passed, I’ve felt the gradual erosion of vitality: a bit less bounce in my step, a little more stiffness in my back, and the realisation that gravity has become something to negotiate with rather than ignore.

I’ve seen people slip incrementally into bodies they didn’t plan to have as they got older. Determined to chart a different course, I committed to staying as fit as possible. While I'm not aiming for a bodybuilder's physique, I take pride in having a healthy BMI, a 30-inch waist, the ability to touch my toes, and a VO2 max that supports a comfortable 5K run. These markers, though modest, contribute to a daily sense of energy and well-being. However, achieving and maintaining this state demands more effort than ever before.

Balancing Cardio, Strength, and Flexibility

My approach revolves around four pillars - cardio, functional strength, flexibility, and active recovery. My weekly schedule is a living document, tweaked constantly as I learn more from studies, peers, and even the occasional ache. Here’s the backbone:

·       Mondays & Fridays: Kickboxing or high intensity intervals.

·       Tuesdays & Thursdays: Full body resistance sessions.

·       Wednesdays & Weekend: Running - one steady state 5K, one tempo or interval workout.

·       Almost every day: Fifteen to twenty minutes of stretching, yoga, or Pilates.

Of course, life intervenes - travel, social commitments, family gatherings - but aiming for this mix keeps me honest without feeling rigid.

Research warns that, without targeted effort, adults can lose between 5–10 percent of muscle mass each decade after age 50. To counteract that decline, the NHS recommends muscle‐strengthening activities at least twice a week, alongside regular aerobic exercise. By treating my workouts as non‐negotiable appointments, I start each day knowing I’m investing in tomorrow’s health.

Functional Strength for Everyday Life

When I talk about strength, I’m not aiming to strike the pose of a bodybuilder. Instead, I focus on movements that translate directly to everyday life - standing up from a chair, lifting shopping bags, carrying children without wincing. To counter this, I:

·       Hit all the major muscle groups in each session (legs, back, chest, arms, core) through compound movements like squats, lunges, push ups, and rows. Studies recommend full‑body routines for time efficiency.

·       Keep weights moderate - enough to challenge me for 8–12 repetitions, to stimulate muscle growth but never so heavy that form suffers.

·       Mix modalities - bodyweight drills, resistance bands, free weights, and machines - to prevent plateaus and boredom.

I’ve learned to shrug off the self-consciousness that comes from lifting lighter than my gym mates. What matters is consistency and technique, not ego.

Cardio: Nurturing Heart and mind

Once a week, I lace up for an easy 5 km run. My pace is conversational, my effort kept at about 65–75 percent of maximum heart rate - a zone that builds aerobic capacity and clears mental clutter. It’s my moving meditation: problems untangle themselves, ideas flow freely, and I return home clearer‑headed and more motivated.

Later in the week, I crank up the intensity. Tempo intervals or mixed‑pace sprints push me into vigorous activity (zones four to five) where speaking more than a few words becomes a challenge. This form of training isn’t just thrilling; it preserves speed, boosts VO₂ max (the maximum oxygen your body can use during intense effort), and stokes metabolic fitness. Together, these two runs - steady-state and high-intensity - ensure my cardiovascular fitness remains robust and resilient.

Kickboxing: Stress Relief and High Intensity

Few activities rival kickboxing for sheer exhilaration. After a busy day, there’s something cathartic about stepping into the gym and landing controlled strikes on a heavy bag. Beyond the adrenaline rush, a one‑hour kickboxing session torches calories at nearly double the rate of jogging, while delivering intense anaerobic benefits. High‑intensity moments of bag work and pad drills push my body to produce energy without oxygen - training the systems that fuel bursts of power and speed.

In practice, I move through circuits of kicks, punches and defensive footwork. Timed rounds to mimic real‑life demands, alternating hard efforts with brief recoveries. This blend not only enhances physical resilience but also teaches mental toughness: when fatigue threatens, I learn to tap into that reserve of grit we all cultivate over decades. For a midlifer, these lessons in confidence and composure ripple far beyond the ring.

Stretching: The Joy of Mobility

If kickboxing trains my power, stretching hones my mobility. Years of martial arts instilled in me a profound respect for flexibility and joint care, so I build daily sessions around yoga‑inspired flows and longer holds. Morning routines include dynamic movements - leg swings, hip circles, thoracic rotations - to wake tissues gently. In the evening, I settle into deep stretches for hips, hamstrings, shoulders, and lower back, holding each for thirty to sixty seconds to encourage true lengthening rather than bouncing.

These mindful sessions do more than feel good. They maintain range of motion, lubricate joints, and guard against the micro‑tears that accumulate when we ignore our pliability. As outdoor exercise or gym workouts demand more from my body, I know that each moment spent stretching is an investment in injury prevention and sustained mobility.

Active Rest: Embracing Sports and the Outdoors

Sundays are sacred for unstructured movement - “rest” meaning tennis with friends, bike rides through the country lanes, or gentle walks in local parks. Research highlights that outdoor exercise not only boosts vitamin D synthesis but also lifts mental well‑being and reduces stress. There’s no pressure to “train”; it’s simply about rediscovering the joy of activity, connecting with nature, and winding down the week on an uplifting note.

By blending active recovery with play, I avoid the burnout that strict rest days can sometimes bring. Movement becomes a lifelong companion rather than a chore, and that attitude shift makes me look forward to every outing—rain or shine.

Nutrition: Fuelling the Body Wisely

Behind every solid workout lies thoughtful fuel. Living in a pescatarian household means our plates overflow with vegetables, legumes, whole grains, and fatty fish - ensuring ample protein for muscle repair. The NHS reminds us that as we age, our protein needs increase to fight muscle wasting; balanced meals are essential for health and independence. I aim for 25–30 grams of protein at each major meal, anchoring dishes around beans and fish, then sprinkling in nuts, seeds, or dairy for extra reinforcement.

Of course, life isn’t all steamed vegetables. I allow myself the pleasures of a glass of wine, a square of dark chocolate, or the occasional pastry - treats that keep my routine sustainable and mentally satisfying.

Tips for Anyone Exercising in Midlife

Midlife is not a barrier but a springboard - an opportunity to exercise smarter, not harder.

·       Start gently and build up. If you’ve been sedentary, begin with walking or light strength drills, then add intensity gradually to avoid injury and disillusionment.

·       Cover all bases: Cardio, strength, flexibility. These three pillars protect you against the inevitable declines of aging.

·       Focus on functional strength: Incorporate resistance exercise 1-3 times weekly to combat muscle loss.

·       Cardiovascular activity: Engage in daily movement, starting with walking and progressing to activities like running or swimming.

·       Flexibility and Balance: Dedicate time to stretching, yoga, or Pilates to enhance mobility and prevent injuries.

·       Nutrition: Prioritize protein intake and a diet rich in vegetables to support muscle maintenance and overall health.

·       Make it social and fun. Join a class, find a workout buddy, or play a sport - accountability and enjoyment are key to long term adherence.

·       Consistency over Perfection: Begin at a comfortable pace and focus on building sustainable habits rather than seeking immediate results.

Remember, it's never too late to invest in your health. Each step taken is a stride toward a more vibrant and fulfilling life.

Reflections: Embracing the Journey

Adopting this comprehensive approach to fitness has been transformative. While I may not possess the vigor of youth, I feel strong, agile, and mentally sharp. Engaging in activities I love, like jumping around at concerts or playing sports, brings joy and reinforces the value of this commitment.

Need Help Building Your Own Midlife Fitness Routine?

If you’re unsure where to start, I’d be happy to help. I offer tailored guidance for midlife’s who want to feel strong, mobile and energised — without spending hours in the gym.