“If your goal is to exercise for general health, then you need to cover two forms of exercise: cardio and resistance training,” says Dr Michael Graham, senior lecturer in sport and exercise at Teeside University.
Cardio, he explains, is an aerobic activity that raises your heart rate and makes you breathe faster – “anything from brisk walking to running or cycling”. In exercising your heart and lungs this way, you are “helping to prevent a wide variety of health conditions, from high blood pressure to type two diabetes and heart disease”.
Resistance training, on the other hand, is “anything that involves using your muscular strength to move or generate force against an object”, says Graham. You might immediately think of hefting weights at the gym, but body weight exercises, such as planks and push-ups do the job just as well. This sort of exercise improves your muscle strength and tone, maintains your balance and, in building stronger, denser bones, helps fight against osteoporosis.
If covering both sounds a mammoth task, do not panic: “We need to move away from the concept of having to go to the gym and engage in a really structured, formal programme of activities, because a lot of people are put off by that environment, or feel they don’t have time to get there,” he says. There are plenty of other ways to fit these exercises into your weekend, without too much disruption.
It’s always important to stay up-to-date on ways to improve and enhance your workout routine and overall wellness. We looked into six gym habits you may be doing that are harmful after 40. Let’s see if any of these sound familiar. We spoke with Luke Jones, certified personal trainer at HERO Movement, who feels the biggest mistake made is training like you’re 25 when you’re actually 40. Your body is very different in this stage of life—and your workout should reflect that.
“The main challenge for most people is recovery. It’s not that you can’t train hard, but your body may need a little more time between intense sessions,” Luke points out. “Hormonal shifts, slower tissue repair, and reduced joint lubrication all mean that the “go hard or go home” mentality can backfire. What worked brilliantly at 25 might now lead to chronic soreness, plateaus, or even injuries. That said, your body is still incredibly capable-it just needs a bit more care and attention. The goal isn’t to pull back out of fear, but to train smarter, so you can stay consistent and injury-free.”
Although that’s the biggest bad habit, there are more.
It’s essential to pace yourself and understand your limitations.
“Pushing every set to the limit can feel productive, but over time, it can place unnecessary stress on the joints, connective tissues and nervous system,” says Luke. “Recovery takes a little longer as we age, and constantly flirting with burnout can stall progress instead of speeding it up.”
Everyone needs to warm up before a workout; not doing so puts you at risk of sustaining injury. Keep in mind, if you get injured, you won’t be exercising for a while.
“Rushing into training without properly prepping the body can increase injury risk, especially for joints like the shoulders, knees, and spine,” Luke warns. “A few minutes of movement prep can go a long way toward better performance and fewer setbacks!”
It’s essential to know your abilities, including performance level and limitations.
“Many gym-goers follow generic online programs or intense workouts designed for younger athletes,” Luke tells us. “But after 40, things like recovery capacity, mobility, and injury history vary widely—training should reflect that, not ignore it.”
As you age, it’s increasingly necessary to assess your workout and tweak your routine. Little changes can make a big difference in your performance and results.
“There’s still plenty of room to chase the big bilateral lifts—deadlifts, squats, presses—if that’s your thing,” says Luke. “But while asymmetries aren’t something to panic about, they can accumulate as we age. Incorporating more single-leg and single-arm work, and moving through different planes—lateral lunges, rotations, that sort of thing—can help maintain balance, support joint health, and ultimately help you get more out of your big lifts (and everything else you do in day-to-day life).”
As previously mentioned, recovery is king when it comes to a solid workout plan. Don’t skip rest days and recovery sessions—ever.
“Mobility drills, foam rolling, and active rest days often get skipped in favor of squeezing in another tough workout,” Luke explains. “But building them in is essential for managing stiffness, supporting tissue health, and staying consistent.”
One habit that can easily get overlooked in performing workouts is prioritizing quality over quantity.
“Chasing personal bests week after week is great for motivation, but can be hard on the joints over time,” Luke states. “A more sustainable approach involves rotating load, tempo, and intent to build strength without burnout. Consistency over intensity.”
Alexa Mellardo
Newswise — With more than three-quarters of children and teens experiencing depression or anxiety, parents are desperate for effective solutions. Now, new research from the University of South Australia shows that something as simple as regular exercise could be a powerful intervention to support young people’s mental health.
In the largest meta-meta-analysis of 375 clinical trials involving more than 38,000 young people, UniSA researchers found that when children took part in structured exercise programs, their symptoms of depression and anxiety improved. Specifically, the study found that:
The biggest improvements in depression symptoms occurred in programs lasting fewer than 12 weeks, suggesting that benefits can emerge relatively quickly – especially for children aged 12 and over.
No significant differences were seen among the frequency of exercise sessions per week.
Children with depression and ADHD also showed the greatest improvements from exercise.
Lead researcher, UniSA’s Dr Ben Singh says the findings present parents with a non-invasive, low-cost solution to combat poor mental health in kids.
“Depression and anxiety are among the most prevalent mental health issues affecting children and teenagers worldwide,” Dr Ben Singh says.
“Evidence-based treatment guidelines often recommend cognitive behaviour therapy and antidepressants as first-line interventions, yet 40-60% of children don’t receive treatment or fail to gain sufficient benefits, so we clearly need alternatives.
“Exercise is a low-cost, widely accessible strategy that could make a real difference to children’s mental health. And while people know that exercise is generally good for your health and wellbeing, there is little evidence that shows how exercise works for kids nor the types of exercise that might work better than others.
“Our study draws together global evidence to show that gentle, light-intensity exercise is highly effective in reducing anxiety in children and teens, while medium-intensity programs that combine resistance and aerobic training – like circuits with weights – can counteract depression.
“Importantly, it demonstrates how exercise is an effective, accessible, lifestyle intervention that can immediately improve mental health issues in children, without first defaulting to medicines.”
Senior researcher, UniSA’s Prof Carol Maher says the findings reiterate the importance of exercise for mental health.
“Exercise should be a core part of mental health care for children and teens, whether at school, in the community, or clinical settings,” Prof Maher says.
“Short, structured programs that include strength training or a mix of activities seem especially promising, but simply exercising, even for short amounts of time will deliver benefits.
“And for parents, rest assured – you certainly don’t need to fork out money for a gym membership or training program; play-based activities, games, and sport are all valuable forms of movement that can support mental wellbeing.
“The key message is simple: get active and keep active. Even short bursts of movement can make a real difference to a child’s mental health and wellbeing – especially for those who are struggling”.
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Contact for interview: Dr Ben Singh E: [email protected]
Media contact: Annabel Mansfield M: +61 479 182 489 E: [email protected]
I’ll be honest, I often prioritize my core and lower body in my training—I just prefer those types of workouts.
But exercising the upper body is just as important, especially because strong arms and shoulders can improve posture and make daily activities feel easier. A strong upper body can also improve your running speed.
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