Over 40 and new to workout? Try these beginner-friendly, effective moves

Those who have been gym rats forever often joke that those turning to fitness at 40 find it tougher to raise their spirits than weights. Joints might feel stiffer, metabolism might have reduced, and recovery might take forever. However, the benefits still outweigh all these challenges, and there is no harm in taking your workout baby steps at 40. Make sure you are gentle enough with your body, pay attention to its signals, hydrate well, take recovery breaks, sleep well and eat right, and work out with discipline. Here are a few beginner-friendly moves that can help you ease into a spirit of working out without over-tiring your body. Make sure you challenge yourself one rep at a time. 

Marching in place
You might have seen the recent Instagram challenge of ‘Marching in place in a box,’ which requires participants to close their eyes and ensure they march for a minute inside a tiny square drawn around their legs. This workout can be done anywhere, and all you need to do is stand straight with your feet hip-width apart, keep your knees slightly bent and march! Don’t overexert yourself, but keep your arms engaged. Make sure you are breathing evenly in a relaxed, deep manner. Start slowly, and eventually, you can increase both speed and time.

Bodyweight squats
This simple move will strengthen your core, glutes and legs, improve flexibility and mobility. Moreover, it’s low impact. Stand with your feet, shoulder-width apart. Tighten your core by pulling your belly button towards your spine. Push your hips backward as if you are going to sit on a chair and lower your body, bending your knees. Press through your heels, stand back up and repeat. Observe how many reps you can do, and don’t rush the move to do too many reps. If you feel your knees or hips are sore, take short breaks and repeat. At first, your thighs might not yield, but just remember it’s about keeping at it. 

Wall push-ups
For upper body strength, wall push-ups are a simple yet great exercise. All you need to do is find a sturdy wall, stand just a little away facing it, keep your feet flat on the floor, place your hands on the wall and lower your chest towards it. Keep your body in a straight line, don’t let your hips sag or head dip. Observe how many reps you are comfortable to begin with. 

Leg raises
A growing belly is a main concern for many people over 40 and probably one of the reasons to even start working out. However, remember that ‘spot reduction,’ or the idea that you can lose the fat in one specific part of the body by doing just the exercises for it, is a myth - especially after 40. That said, leg raises can be a simple yet effective core workout. All you need to do is lie on your back on a mat or on the floor, keep your arms tucked under your hips for support, and raise your legs, tightening your core muscles. Keep lifting and lowering them slowly for a few reps. Focus on form more than reps, and do this three times a week.