Fitness

A trainer says returning to exercise in your 40s and 50s should look different to what you did in your 20s—here’s how to get started again

Published

1 week ago

January 4, 2026

A trainer says returning to exercise in your 40s and 50s should look different to what you did in your 20s—here’s how to get started again

After a period of inactivity, getting your fitness back can feel like a tough slog.

Jason Smith, a personal trainer, nutritional advisor and founder of Fit in Midlife, knows this from personal experience. He got fit again at 50 after years of inactivity, then started training people of a similar age, helping them to do the same.

One type of client that Smith often works with is the ex-athlete—someone who was sporty in their teens or 20s, but became less active with age.

These people are often ready to jump back in at the deep end: running long distances or lifting heavy weights, but find their brain is writing checks their body can’t cash.

“Your brain still thinks that you can do the things that you used to do,” says Smith.

“Your body has had the longest rest period it’s ever going to have and during that period of time, your muscles have gone into atrophy, your cardiovascular system has diminished and you won’t be as capable as you were when you were in your 20s. This is just an unfortunate fact of life.”

“It can be really demotivating because you don’t feel capable,” adds Smith. “You don’t feel as though you’re actually able to do anything. But of course, the truth is very different.”

And in Smith’s experience, there are two things that will help you overcome the dejection that can come when expectations meet reality.

1. Find something you enjoy

Smith tells me that the first run he went on after deciding to move more turned into a walk. “Once I’d run about 300 meters, I realised it was much harder than I thought it would be,” he says.

Instead of stopping, Smith decided he was going to do the distance he planned, but by walking, breaking into a jog now and then.

“Despite not being able to do what I intended to do when I left the house, I enjoyed being out in the fresh air, moving my body and being active,” he says.

Now he runs because he loves experiencing beautiful places.

“You don’t have to set a personal best every time that you go for a run,” he says.

“It doesn’t hurt to enjoy the environment while you’re out there,” says Smith. “If you see something that you want to stop and look at, stop and look at it.

“You are still doing the run. You are still improving your cardiovascular fitness. You are still burning calories. You are still getting your heart rate up.”

2. Be consistent and add small challenges

Because he enjoyed his first outing, Smith tried again, and crucially, he tried to do a little more running than last time.

“The next time I went, I was able to run a little bit further and walk a little bit less,” he says. “And I went again. Over time, walks turned into proper runs.”

“By being consistent, you will build up the strength, endurance and stamina that make you more capable,” says Smith. “Start easy and gradually increase the challenge.

“Go to that next lamppost if you’re running, or an additional repetition on each of your sets if you’re weight training.”

“These things add up and make all the difference.”

Three weeks later, he ran up his nearest hill without stopping at all. “It was such a great feeling,” he says.

And that’s how Smith advises formerly athletic midlifers to return to exercise. Find a form of movement they enjoy and aim for achievable, consistent progress. These two simple things will set you up for success in the future.

“You will feel stronger. You will feel fitter. You will have probably lost a little bit of weight as well,” says Smith. “This will also mean you’ll feel a little lighter and more energized. Then you will feel good about the progress that you’ve made.”

After that, the sky’s the limit.

Fitness

The best exercise bikes for home workouts, spin and getting sweaty, tested

Published

2 hours ago

January 11, 2026

Press Room

The best exercise bikes for home workouts, spin and getting sweaty, tested

Cycling has the potential to benefit your health in myriad ways, whether it’s the mood-boosting properties of inhaling fresh air, the social element of riding with friends or the simple act of improving cardiovascular fitness with every pedal stroke.

The UK weather doesn’t always play ball, though, so for those who don’t want a dire forecast to result in a missed workout, indoor training replicates the exercise (if not the fresh air).

The best exercise bikes are not only fantastic for burning a few calories without donning all the outdoor gear, but they can also help you nail training goals if you’re a more serious rider. With many letting you connect your phone or laptop to make the most of online training tools, it’s never been easier or more enjoyable to work out from your home.

I tested 12 exercise bikes, including the sort you might find in a commercial gym, along with more dedicated riding simulators and recumbent models for those who find it tricky to sit hunched forward for any length of time. The resulting list features those that I think performed best.

While I’ve tried to appeal to a wide range of budgets, it’s difficult to recommend much under the £500 mark because the build quality of these cheaper models is often not worth the investment.

At a glance

£1,899 at One Peloton

£569.99 at Johnson Fitness

£1,575 at Wattbike

£3,620 at Technogym

£2,095 at John Lewis

Why you should trust me

While I no longer compete in official cycling events, I still consider myself a keen cyclist, often heading out with friends on a gravel bike, even if those rides now end in a warm pub, rather than a timed finish line. But when the weather isn’t playing ball, I’ll get stuck into a home- or gym-based exercise bike session to keep fit and stay in shape for when cycling season comes back around again.

Having tested exercise equipment for numerous publications, I’m always one to get stuck in and test a product for as long as possible. With exercise bikes, this meant getting plenty of hands-on experience, no matter how sweaty it made me.

How I tested

Wheels on fire: some bikes were tested in dedicated workout spaces. Photograph: Leon Poultney/The Guardian

Exercise bikes are bulky items that typically require an element of setup or construction. To make testing so many of them viable, I either borrowed a pre-assembled machine for one or two weeks or tested the bikes in a dedicated boutique or workout space.

During each test, I used any workout modes that were available, syncing a smartphone or laptop to take advantage of third-party software or online classes, if these were offered. The machines were judged on their build quality, features, ease of setup and storage (some companies offer premium white glove deliveries), as well as the overall adjustability or suitability for numerous members of the household.

After slipping into a pair of fetching cycling shoes, I assessed noise levels with a smartphone-based decibel meter, and made more subjective assessments on the general ride feel, comfort and the overall quality of the workout experience.

The best exercise bikes in 2026

‘Unmatched when it comes to live and on-demand classes’: the Peloton Bike+. Photograph: Leon Poultney/The Guardian

Horizon 3.0SC Indoor Cycle — Photograph: Leon Poultney/The Guardian

Leon rides the Horizon SC bike — Photograph: Leon Poultney/The Guardian

Technogym Bike — Photograph: Leon Poultney/The Guardian

Leon rides the Technogym bike — Photograph: Leon Poultney/The Guardian

Life Fitness RS3 Lifecycle Recumbent Exercise Bike with Track Connect Console 2.0

The best of the rest

Wahoo Kickr Shift — Photograph: Leon Poultney/The Guardian

Leon rides on the Wahoo Kickr Shift — Photograph: Leon Poultney/The Guardian

Schwinn 510R Recumbent Bike — Photograph: Leon Poultney/The Guardian

Leon tests the Schwinn 510R Recumbant — Photograph: Leon Poultney/The Guardian

Matrix U50 — Photograph: Leon Poultney/The Guardian

Leon tests the Matrix U50 in a gym — Photograph: Leon Poultney/The Guardian

What you need to know

Look for a connected bike with an integrated screen and app compatibility if you want to be entertained while riding. Photograph: Leon Poultney/The Guardian

How much should I spend?

Exercise bikes vary wildly in price, with the cheapest models often taking the form of basic upright or spin bikes that focus purely on pedalling, and the most expensive offering large HD touchscreens, automatic resistance adjustments and fully integrated training platforms.

Budget models typically start at £250-£400, but often lack the build quality and adjustability needed for long-term use. At the other end of the spectrum, premium connected bikes – such as those from Peloton, Technogym and NordicTrack – can set you back £2,000 or more, and often require monthly subscriptions on top for interactive classes.

For most riders, a budget of between £600 and £1,200 is a good place to start for solid build quality, smooth resistance and decent connectivity features without straying into commercial-gym territory.

How much room do you need?

Even the most compact exercise bikes take up space, with the smallest options measuring about 55 x 120 x 130cm (WLH). While that’s less floor space than a treadmill or cross trainer, you’ll still need clearance around the bike for safe mounting and dismounting, as well as enough ceiling height to remain comfortable when standing on the pedals.

Recumbent bikes, which offer a chair-like riding position, often require more floor space, while upright and indoor cycles are more compact. It might be tempting to look at folding exercise bikes, but they can often be flimsy and offer weak pedal resistance.

What features should I look for?

The most important thing is the resistance system: magnetic resistance is smoother, quieter and requires less maintenance than older friction-based systems found on traditional studio spin bikes. Belt-drive systems are also preferable to chain-driven units for their silent, low-maintenance operation.

Adjustability is another key factor – a bike with multiple saddle and handlebar positions will ensure better ergonomics and comfort over long sessions, and it will also fit more members of the household.

For those who want to stay entertained, connected bikes with integrated screens and app compatibility (Zwift, Peloton, iFit, etc) can make training more engaging. Heart-rate monitoring and Bluetooth/ANT+ connectivity are also useful for tracking progress.

Finally, noise levels are worth considering, especially if you live in a flat or plan to exercise when everyone else is sleeping. Modern magnetic systems are whisper-quiet, making them perfect for shared living spaces.

Leon Poultney has been a consumer technology and automotive journalist for longer than he cares to divulge. A lifelong fitness enthusiast, he can often be found trying not to kill himself on a mountain bike/surfboard/other extreme thing, often at the request of an editor. Whether getting to know the latest connected kettlebells or partaking in CrossFit sessions, Leon is always willing to put his body on the line for great editorial

Fitness

How long does it take to get fit? Exercise scientists reveal progress you can make in 3, 6 and 12 months

Published

14 hours ago

January 11, 2026

Press Room

How long does it take to get fit? Exercise scientists reveal progress you can make in 3, 6 and 12 months

Whatever your fitness goal, seeing progress when you start working out can take time, yet when we take just a few weeks off, it can feel like starting from scratch again. This can be really frustrating, so fitness experts always say the key to seeing positive results is to enjoy the exercise you’re doing (whether that’s walking workouts, strength training, or Pilates workouts at home) and stay consistent.

Jo Clubb, a sports science consultant and founder of Global Performance Insights, says: “The body is an amazing machine. When you expose it to something new and repeat that stimulus over time, it adapts to make that task feel easier.” But she adds that “how long this takes depends on several factors, such as the type of exercise, the volume and intensity of the training, and the individual’s training history”.

Jo says people who are sedentary or physically inactive have the greatest potential to see change, and this could be as quickly as within one to two weeks. But it’s maintaining a realistic routine that can be hardest, especially if progress stagnates along the way. In a bid to boost exercise motivation to continue exercising throughout 2026, I spoke to some experts to dig a bit deeper into how our bodies change over time and other benefits we can expect.

How long does it take to get fit?

Nicole Chapman, personal trainer and founder of the Power of Mum fitness app, says most people start to feel fitter sooner than they expect. While you might not notice changes such as weight loss or muscle definition, she says that “within 2-3 weeks you might find you have a bit more energy, you are sleeping better, and you ache less”. “Everyday things like stairs or carrying bags can start to feel a little easier too,” she adds.

“Initial improvements to exercise are largely driven by changes in the nervous system,” Jo explains. “The Central Nervous System (CNS) adapts to the new stimulus to try to move more efficiently. You probably haven’t got stronger in the first few weeks at a muscular level, and yet things feel easier.”

It might be someone else, like a friend or partner, who points out physical changes to you at first. Nicole says: “Because we see ourselves every single day, we tend to overanalyse and miss the gradual progress that is happening right in front of us.”

However, this answer varies from person to person and depends on your history of exercising. If you’ve done weight training, running, or another sport before, you’ll regain your fitness faster than those who are completely new. People who are used to weight training will have more muscle flexibility and elasticity than those who haven’t. It may also mean that recovery time is faster.

After 3 months

Weight loss
Your clothes may fit better
More stamina
Better cardiovascular health

If you’ve been exercising consistently for three months, you’ll definitely have started to see some real changes and progress. You might have lost weight and notice that you feel more toned in your legs, arms and core, and your clothes may fit differently.

You might have more stamina when walking the dog, going up stairs may feel easier, and there might be fewer groans when you get in and out of the car or bed.

Your exercise routine will have become a habit, and if you skip a session, you might feel stiff or sluggish. “Emotionally, people often feel steadier and clearer, simply because their body feels more supported,” says Nicole.

“After a few months, more visible and structural changes start to occur. On top of the early neurological changes, the body now adapts on a structural level, increasing in muscle size and strength,” says Jo.

Our cardiovascular fitness also continues to improve, and some people may notice improvements in their resting heart rate. “You may find you can exercise for longer or at a higher intensity, recover more quickly, and feel less breathless during everyday activities,” she says.

After six months

Improved strength, balance, and coordination
Improved core strength
Boosted long-term energy levels and mood

“By six months, there’s often a real step up in how your body feels and performs,” says Nicole. “Strength, balance and coordination are usually much more established, so movement feels more controlled and powerful, rather than like hard work.”

She adds that you might see improvements in your core strength in particular, which can mean the back feels more supported and aches are reduced. “Many people also notice they move with more ease and confidence because their body feels stable and reliable,” she adds.

She says people often find they feel more energised and feel more positive.

The key to progress is consistency, so find an activity you like – that way you’re more likely to do it frequently.

(Image credit: Getty Images)

After 12 months

Improved strength and endurance
Quicker recovery after each workout
More confidence

A year in, your life will be looking very different. Your “strength and endurance are usually significantly higher than when you began, and recovery tends to be quicker,” says Nicole. “Your muscles, joints and connective tissues are now working together more efficiently, which gives a sense of physical resilience,” she adds.

However, one of the biggest differences after a year will be internal. “Many people feel connected to their body in a different way, with a sense of stability and confidence that comes from looking after it consistently over time,” she says. At this point, set yourself a goal, such as an organised run or a strength milestone like your first push-up or pull-up. “Having something positive to progress towards can be a great way to celebrate how far you have already come.”

It’s also important to keep pushing yourself, if you want to continue to see results. This doesn’t always mean exercising harder, says Jo, but instead “gently progressing the type, amount, or intensity of activity to keep the body adapting”.

Tips for getting fit in 2026

1. SPORT

No, I’m not talking about taking up a new hobby. Jo uses the acronym S-P-O-R-T in her work as a sports scientist to help clients understand their body’s response to exercise.

If you’re looking to improve your fitness, it’s a good set of guidelines to refer to:

Specific (S): The body will adapt based on what it’s being asked to do whether this is functional exercise, or strength training.
Progressive Overload (PO): If you want to continue to improve then you need to graually increase the stimulus.
Reversibility (R): If you don’t use it, you lose it! While it doesn’t always need to be focused on getting fitter, you’ll always need to maintain your exercise to keep those gains.
Tedium (T): Training needs variety, otherwise people get bored and the risk of injury can increase due to overuse.

Keep your goals realistic

When you set any goal, whether it’s for fitness, your career, eating habits, social life, or something else, the key is to keep it realistic. If you’ve struggled to do 10 minutes of exercise every day in the past, don’t set yourself the goal of working out every single day.

Instead, focus on what you can do. For example, can you get outside for a 15-minute walk every day or get your 10,000 steps in at home? If you can’t get to the gym, can you do a quick kettlebell workout before you start work or have breakfast?

Small habits over time build consistency, which builds confidence in ourselves, and we’re more likely to follow through.

Nicole agrees. “Short, manageable workouts that you repeat regularly will take you much further than pushing yourself hard and then stopping because it feels unsustainable,” she says.

Prioritise small bursts of activity

Most of us don’t have time to be in the gym for hours at a time (and we don’t need to be!). Small bursts of activity, sometimes known as exercise snacking, have been proven to be almost as effective as dedicated exercise sessions in a study in Exercise and Sports Sciences Review.

Dr Reem Hasan, NHS GP and chief medical officer at Vista Health, says: “Start with something manageable like a short walk during your lunch break, stretching before bed, or taking the stairs instead of the lift. These small bursts of activity add up and make movement part of your lifestyle rather than a short-term resolution.”

Get stronger

If you want to get fitter in 2026 but you’re not sure where to start, weight training is essential for women over 50. From the age of 35, we start to lose muscle and bone mass. With menopause, the rate increases.

Simply lifting weights at home, doing Pilates with weights, or getting in a dumbbell gym workout can improve strength, boost bone density, reduce the risk of muscle loss, and, contrary to popular belief, give your cardiovascular system a boost as well.

Lifting weights means you can do everything you want with better control and stability outside of the gym, whether that’s navigating an uneven path on a hike this year or getting on the floor to play with your grandchildren in the future.

W&H editors’ essential recommendations

Sportnow Adjustable Dumbbells Set, 2kg/4kg/6kg/8kg/10kg Weights, Space-Saving Dumbbells Pair With Safety Locking Mechanism and Non-Slip Handle, Home Gym Fitness for Men/women Weights

SPORTNOW

Adjustable Dumbbells Set 2kg/4kg/6kg/8kg/10kg Weights

Fitbit Inspire 3 Fitness tracker

Shock Absorber D+ sports bra Support

Shock Absorber

D+ Max Support Bra

Fitness

Just 10 minutes of exercise can trigger powerful anti-cancer effects

Published

1 day ago

January 10, 2026

Press Room

Just 10 minutes of exercise can trigger powerful anti-cancer effects

As people return to gyms or start new fitness routines in the new year, new research suggests that even a short burst of intense exercise could play a role in protecting against cancer. Scientists report that as little as 10 minutes of hard physical activity may help slow cancer growth.

The study found that brief, vigorous exercise quickly changes the mix of molecules circulating in the bloodstream. These rapid shifts appear to suppress bowel cancer cell growth while also speeding up the repair of damaged DNA.

How Exercise Changes the Bloodstream

Researchers at Newcastle University discovered that exercise raises the levels of several small molecules in the blood. Many of these molecules are known to reduce inflammation, support healthy blood vessels, and improve metabolism.

When scientists exposed bowel cancer cells in the lab to blood containing these exercise-driven molecules, they observed widespread genetic changes. More than 1,300 genes shifted their activity, including genes involved in DNA repair, energy production, and cancer cell growth.

Published in the International Journal of Cancer, the findings help clarify how physical activity may lower bowel cancer risk. The research shows that exercise sends molecular signals through the bloodstream that influence genes controlling tumor growth and genetic stability.

The results add to growing evidence that staying physically active is an important part of cancer prevention.

New Possibilities for Cancer Treatment

Dr. Sam Orange, Senior Lecturer in Clinical Exercise Physiology at Newcastle University and lead author of the study, said: “What’s remarkable is that exercise doesn’t just benefit healthy tissues, it sends powerful signals through the bloodstream that can directly influence thousands of genes in cancer cells.

“It’s an exciting insight because it opens the door to find ways that mimic or augment the biological effects of exercise, potentially improving cancer treatment and, crucially, patient outcomes.

“In the future, these insights could lead to new therapies that imitate the beneficial effects of exercise on how cells repair damaged DNA and use fuel for energy.”

Slowing Cancer Growth at the Cellular Level

The research team found that exercise increased the activity of genes that support mitochondrial energy metabolism. This helps cells use oxygen more efficiently.

At the same time, genes linked to rapid cell division were turned down, which may make cancer cells less aggressive. Blood collected after exercise also boosted DNA repair, activating a key repair gene known as PNKP.

The study included 30 volunteers, both men and women between the ages of 50 and 78. All participants were overweight or obese (a risk factor of cancer) but otherwise healthy.

Each volunteer completed a short but intense cycling test that lasted about 10 minutes. Researchers then collected blood samples and examined 249 proteins. Thirteen of those proteins increased after exercise, including interleukin-6 (IL-6), which plays a role in repairing damaged DNA.

Why Even One Workout Matters

Dr. Orange, a Clinical Exercise Physiologist at The Newcastle upon Tyne Hospitals NHS Foundation Trust, said: “These results suggest that exercise doesn’t just benefit healthy tissues, it may also create a more hostile environment for cancer cells to grow.

“Even a single workout can make a difference. One bout of exercise, lasting just 10 minutes, sends powerful signals to the body.

“It’s a reminder that every step, every session, counts when it comes to doing your best to protect your health.”

Bowel Cancer Rates and Physical Activity

Bowel cancer is the 4th most common cancer in the UK, after breast, prostate and lung cancer.

In the UK, one person is diagnosed with bowel cancer every 12 minutes, adding up to nearly 44,000 cases each year. Someone dies from the disease every 30 minutes.

Researchers estimate that regular physical activity lowers bowel cancer risk by about 20%. Exercise does not have to mean gym workouts or sports. Walking or biking to work, along with everyday activities such as gardening or cleaning, can also contribute.

Looking ahead, the research team plans to examine whether repeated exercise sessions lead to long-lasting biological changes. They also aim to study how exercise-related effects interact with common cancer treatments such as chemotherapy and radiotherapy.

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A trainer says returning to exercise in your 40s and 50s should look different to what you did in your 20s—here’s how to get started again

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Fitness

The best exercise bikes for home workouts, spin and getting sweaty, tested

At a glance

Why you should trust me

How I tested

The best exercise bikes in 2026

Best exercise bike overall:Peloton Bike+

Best budget exercise bike for beginners:Horizon 3.0SC Indoor Cycle

Best compact exercise bike:Wattbike Proton

Best gym-quality exercise bike:Technogym Bike

Best recumbent exercise bike:LifeFitness RS3 LifeCycle

The best of the rest

Wahoo Kickr Shift

NordicTrack X24 Studio Bike

Schwinn 510R Recumbent

Matrix U50

What you need to know

How much should I spend?

How much room do you need?

What features should I look for?

Fitness

How long does it take to get fit? Exercise scientists reveal progress you can make in 3, 6 and 12 months

Fitness

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Best exercise bike overall:
Peloton Bike+

Best budget exercise bike for beginners:
Horizon 3.0SC Indoor Cycle

Best compact exercise bike:
Wattbike Proton

Best gym-quality exercise bike:
Technogym Bike

Best recumbent exercise bike:
LifeFitness RS3 LifeCycle