Keep Moving: 5 Easy Exercises for Women 40+

A. Lane
2 days ago
2 min read

Hitting your 40's doesn't have to mean slowing down—it can mean getting smarter about how you move!

As we navigate hormonal changes, joint sensitivity, and busy schedules, efficient and safe exercise becomes paramount. Forget the high-impact stressful exercises and focus on movement that builds strength, boosts mood, and protects your long-term mobility.

Here are five easy, low-impact exercises perfect for women 40 and up, requiring minimal equipment:

1. The Glute Bridge (For a Stronger Back & Hips)

This exercise strengthens your glutes and core, which are crucial for supporting your lower back and improving posture, especially if you sit for long periods.

How to do it: Lie on your back with your knees bent, feet flat on the floor, hip-width apart. Squeeze your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for a moment, then slowly lower back down.
Aim for: 2-3 sets of 10-15 reps.

2. Wall Push-Ups (Upper Body Strength)

Push-ups are a good way to build up your chest, shoulders, and arm strength, but traditional ones can be tough on wrists and shoulders. The wall modification is safe and effective.

How to do it: Stand about an arm's length from a wall. Place your hands slightly wider than shoulder-width apart on the wall. Keeping your body in a straight line, bend your elbows and lean towards the wall. Push back to the start.
Aim for: 2-3 sets of 10-15 reps.

3. Body Weight Squats (Mobility Master)

Squats are an essential part of getting in shape—they mimic the movement of sitting and standing, keeping your knees, hips, and lower body strong and mobile.

How to do it: Stand with your feet shoulder-width apart. Keeping your chest up and your back straight, push your hips back as if sitting in a chair. Go as low as feels comfortable, ensuring your knees track over your feet. Push through your heels to return to standing.
Aim for: 2-3 sets of 10-15 reps.

4. Bird-Dog (For Core Stability & Balance)

This move is a powerhouse for building core strength and stability without straining the neck or back. It also helps improve coordination and balance.

How to do it: Start on your hands and knees (tabletop position). Keeping your core tight and your back flat, simultaneously extend your right arm straight forward and your left leg straight back. Hold for 3 seconds. Return to the starting position and switch sides.
Aim for: 2-3 sets of 10-12 reps per side.

5. Cat-Cow Stretch (Spinal Health & Stress Relief)

More of a stretch, this move gently mobilizes the spine, relieves tension in the back, and is great for increasing body awareness—a key part of injury prevention.

How to do it: Start on your hands and knees. Cow: Drop your belly towards the floor, lift your chest and tailbone, and look slightly up. Cat: Round your spine towards the ceiling, tuck your tailbone, and let your head drop. Flow slowly between the two movements with your breath.
Aim for: 10-15 slow, deliberate cycles.