10 Tips on How to Stay Motivated and Healthy in Your 40s

Enjoy my 10 Tips to Stay Motivated and Healthy in Your 40s

Let’s get real: staying motivated and healthy in your 40s isn’t easy. Between juggling work, family, and all the other demands on your time, it’s tempting to shove self-care to the bottom of the to-do list. I get it. Life is busy, and the older we get, the easier it is to let excuses creep in. But here’s the truth: your health is the foundation for everything else. Without it, you can’t show up for the people or the goals that matter most to you.

And listen, I’m not just sitting here telling you what to do. I live this. I’m in my 40s too, and I work out six to seved days a week—two days of spinning (hello, Peloton fam!), one day of CrossFit, and four days of strength training at home. Exercise is my anchor. It’s how I keep my energy up and my mind clear. But trust me, there are days when motivation feels as hard to find as my reading glasses (and yes, I need those now too).

So, if you’re looking for a practical tips to staying motivated and healthy, you’ve come to the right place. Let’s dive in.

1. Set Micro Goals You Can Actually Win At

You don’t need to run a marathon to feel accomplished. Instead, start small. Set goals that are bite-sized and achievable. Maybe it’s walking 10 minutes a day or doing 10 pushups before breakfast. Success builds momentum, and momentum fuels motivation. Small wins lead to bigger changes.

When I don’t feel like working out, I tell myself, “Just do 10 minutes.” Nine times out of ten, I’ll end up doing the full workout. But even if I don’t? I still moved my body for 10 minutes, and that’s a win.

2. Schedule Your Workouts Like Meetings

If it’s not scheduled, it’s optional—and your health should never be optional. Treat your workouts like non-negotiable appointments. Put them on your calendar and honor them the same way you’d show up for a meeting with your boss.

Pro tip: Plan your workouts for the time of day when you have the most energy. For me, that’s the morning. Getting it done early sets the tone for my entire day.

3. Find Your Fitness Tribe

Community is a game-changer. Whether it’s your Peloton leaderboard, a CrossFit class, or a group chat with friends who share their workouts, having a tribe keeps you accountable. There’s something powerful about knowing others are in it with you. On the days you feel like skipping, they’ll remind you why you started.

When I’m spinning, seeing those high-fives on the leaderboard fires me up. And at CrossFit? Nothing beats the camaraderie of pushing through a tough workout together. Find your people. They’ll keep you going when your motivation wavers.

4. Focus on Progress, Not Perfection

Here’s a reality check: you’re going to have off days. Maybe even off weeks. And that’s okay. The goal isn’t to be perfect; it’s to keep moving forward. Progress is what matters.

Celebrate every step you take, no matter how small. Did you work out three days this week instead of your usual four? That’s still progress. Progress builds confidence, and confidence fuels consistency.

5. Track How You Feel, Not Just How You Look

In our 40s, it’s tempting to focus solely on weight or appearance. But your health is about so much more. Start paying attention to how you feel after a workout. Are you less stressed? Do you sleep better? Is your energy higher?

When I focus on how exercise makes me feel rather than how it makes me look, it shifts my mindset. Movement becomes a reward, not a punishment. It’s a gift I give myself because it makes my life better.

6. Fuel Your Body Like You Love It

You can’t out-train a bad diet, especially in your 40s. Your body’s needs are changing, and what you eat matters more than ever. Focus on whole, nutrient-dense foods—lean proteins, healthy fats, and plenty of fruits and veggies. And don’t forget hydration!

I’m not saying you have to give up your favorite treats (hello, ice cream). Just make them occasional indulgences instead of everyday habits. When you fuel your body well, you’ll feel better, perform better, and recover faster.

7. Switch It Up to Keep It Fun

Boredom is the enemy of consistency. If your workouts feel stale, mix things up. Try a new class, explore a different trail, or challenge yourself with a new fitness goal. Variety keeps things interesting and prevents plateaus.

One of the reasons I love combining Peloton, CrossFit, and strength training is that it keeps me engaged. Each workout feels fresh, and I’m always excited to see what’s next.

8. Use the 5-Second Rule to Beat Procrastination

You know those moments when you’re debating whether to work out? That’s when you need the 5-second rule. Count backward from five and take action. Don’t overthink it. Just start. Lace up your sneakers, roll out your mat, or press play on that workout video.

Action is the antidote to procrastination. The hardest part is getting started, but once you do, you’ll feel unstoppable.

9. Prioritize Rest and Recovery

Let’s talk about something we often overlook: rest. Your body needs time to recover, especially as you get older. Overtraining can lead to burnout and injuries, so make sure you’re giving yourself rest days and prioritizing sleep.

For me, rest days aren’t lazy days—they’re essential for staying consistent. I use them to stretch, meditate, gon to a sauna or go for a leisurely walk. Listen to your body. It will tell you what it needs.

10. Remember Your “Why”

Why do you want to stay healthy? Is it to have more energy? To feel confident in your own skin? To live a long, vibrant life? Whatever your “why” is, write it down. Keep it front and center. On the days you don’t feel like showing up, your “why” will remind you why it matters.

For me, my “why” is simple: I want to feel strong and capable. I want to show up as the best version of myself for my family, friend, my work, and, most importantly, me. And that means making my health a priority every single day.

Your 40s can be some of the best years of your life, but only if you take care of yourself. Staying motivated and healthy isn’t about being perfect; it’s about making small, consistent choices that add up over time. Start with one or two tips from this list and build from there. You’ve got this!