Turning 40 is an opportunity to step into a healthier, stronger, and more confident version of yourself. However, as your body changes, the strategies that worked in your 20s and 30s may no longer be as effective. By making intentional adjustments to your health and wellness routine, you can continue to feel your best in this new chapter of life.
1. Check Your Hormones
It’s easy to blame fatigue, brain fog, or weight gain on getting older, but sometimes, it’s just a matter of your body needing a little support. Getting your hormones and cortisol levels checked can give you real insight into what’s going on internally and what adjustments might help you feel your best. Not all clinics are created equal, so do your research—look for a place that takes a thorough, holistic approach rather than a one-size-fits-all solution.
2. Consult a Nutritionist or Dietitian
By 40, you probably already know that fad diets and quick fixes don’t cut it. What works for one person may not work for another, which is why getting professional guidance can be a game-changer. A qualified nutritionist or dietitian can help fine-tune your diet in a way that supports your energy, metabolism, and overall health—without the stress of trying to figure it out on your own.
3. Strength Train
Muscle mass naturally declines with age, but strength training helps counteract that while improving bone density, metabolism, and overall function. And no, you don’t have to lift heavy or spend hours in the gym—just find a routine that feels good and stick with it. Your future self will thank you.
4. Find What You Enjoy
There’s no “perfect” workout routine, diet, or schedule—only what fits into your life and keeps you coming back. Maybe that’s early morning walks, a group dance or barre class, or a mix of pilates and weightlifting. The key is finding something sustainable for you. Make choices that support your goals but don’t make you miserable in the process. Balance is everything.
5. Give Yourself Some Grace
Many of us struggle with the “all-or-nothing” approach. I often have to remind myself not only does it not need to be that way, it simply can’t. As a busy mom of twins involved in competitive sports, there has to be flexibility and lots of grace on late nights and long weekends. If I know dinner will have to happen at the ballpark, I plan ahead or find the best protein option I can and move on. Similarly, if I’m going to one of my favorite restaurants with friends, I will make “splurges” that are worth it for me personally and try not to let guilt get in the way or derail my daily habits the next meal. Embrace your season of life and remember…everything in moderation.
Tiffany Bell, who just turned 40, has been teaching fitness since 2012 and currently teaches at Barre3. Prior to moving to Birmingham in 2021, Tiffany and her family lived in Montgomery where she owned two fitness studios. When she isn’t at the barre, you can find her staying active and volunteering at her twins’ school, or supporting their many youth sporting events and endeavors.
