Exercise that does you good – staying active from the age of 45 onwards
As hormonal changes set in from around the age of 45, a woman’s physical wellbeing also changes: muscle mass tends to decrease and the metabolism slows down. It is precisely at this stage that exercise is a vital factor – for a strong sense of physical well-being and mental balance
7 tips for getting more exercise that fit into your life
1. Incorporate exercise into your daily routine – start small, keep at it
Whether it’s a walk, yoga or a bike ride: just 30 minutes of moderate exercise a day has a positive effect on your muscles, metabolism and mood. Even short sessions, such as a walk after a meal or 10 minutes of stretching in the morning, make a difference. The important thing is to keep at it!
2. Strength training for greater stability and strength
From around the age of 40, the body begins to lose muscle mass – but you can actively counteract this. Two to three strength training sessions a week – for example, using your own body weight or small dumbbells – improve your posture, energy levels and metabolism. This will go a long way towards helping you maintain an active lifestyle, now and in the future.
3. Exercise strengthens the bones
Forms of exercise that bear your body weight and actively put strain on the bones are particularly important right now. These include, for example, walking, climbing stairs or dancing. They help to improve stability, mobility and balance.
Walking and hiking trails: favourite outdoor routes
From leisurely to active: a selection of walking and hiking routes, recommended by our staff who love being out and about.
4. Training your coordination
You may have already noticed that your coordination has changed over time. Specific exercises on unstable surfaces or with your eyes closed help improve the coordination between your muscles and nerves – this strengthens your joints and makes you feel more confident in your day-to-day life.
Here are two ways to practise your coordination:
1. Standing on one leg with your eyes closed: Stand on one leg, close your eyes and hold the position for 20–30 seconds. Then switch legs. If this is too difficult at first, open your eyes.
2. Balancing on an unstable surface: Stand on a wobble board or a rolled-up towel and try to keep your balance for 30 seconds. It becomes a bit more challenging if you close your eyes whilst doing this.
5. Experiencing exercise mindfully – for inner balance and renewed motivation
Yoga, Pilates or Qi Gong combine breathing, body awareness and tranquillity – ideal for those feeling restless or lacking sleep. At the same time, a new perspective can help: rather than counting calories, it is worth experiencing exercise as a source of energy, lightness or inner strength.
6. It’s easier to get active together
Whether it’s going for a walk with a friend, setting a regular time for a walk, or meeting up in a small group for yoga: being active together is motivating and more enjoyable. This way, exercise doesn’t feel like a chore, but becomes a valuable break from the daily routine.
And as a little incentive afterwards: discover our light, delicious recipes – perfect for rounding off an evening with friends in style.
Conclusion: Exercise that suits you
Exercise from the age of 45 onwards may feel different to how it used to – more mindful, gentler, but no less effective. It’s not about performance, but about feeling good – and that feeling lasts. If you take active care of your body now, you’ll not only boost your strength and flexibility, but also your mental well-being.
Because it’s all about YOU.
Discover our themed section dedicated to women aged 45 and over – featuring valuable information and dietary supplements designed to provide you with targeted support during this stage of your life.