Staying Fit and Healthy After 40 as a Busy Parent

Fit & Healthy after 40 - working parents

Turning 40 can be a wake-up call for many of us. Your metabolism starts to slow down, you gain weight more easily, and those aches and pains just seem to stick around a lot longer.

But getting older doesn’t mean you have to get out of shape! With a bit of planning, you can stay fit and healthy even with a busy work and family life. Here are my tips as a working dad over 40.

Fit in Exercise Whenever You Can

Between work, taking the kids to activities, and keeping up with the house, finding time for exercise can be tough. But with a little creativity, you can fit in workouts throughout your week.

I’ve found short, intense HIIT workouts to be perfect for my schedule. I do 45 minutes of HIIT circuits and supersets focusing on compound lifts 3-4 days per week; I shoot for a minimum of 250-300 total reps. I can squeeze in these workouts first thing in the morning, during lunch breaks at work, or even after I put the kids to bed.

Workouts that use bodyweight exercises like pushups, squats, and burpees are also great when you don’t have much time. I keep some dumbbells handy for when I have extra minutes to add in some bicep curls or shoulder presses. Any movement to get your heart rate moving, will allow you to stay fit and healthy after 40!

Meal Prep is Your Friend

Planning and preparing healthy meals ahead of time is a lifesaver for eating well consistently. I make big batches of things like chicken, rice or quinoa, and veggies on Sunday to have ready to go for busy days.

I pack my lunch each day so I'm not tempted by fast food and can control my portions. Things like egg muffins, protein smoothies, and turkey wraps are my go-tos.

Having healthy snacks on hand is also key. My favorites are protein bars, mixed nuts, carrots and hummus, Greek yogurt and apples with peanut butter.

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Use Intermittent Fasting

Intermittent fasting combined with a lower carb "keto-ish" diet has worked to keep me at a healthy weight. I fast for 16 hours, eating only between 12pm-8pm.

Once you get used to it, intermittent fasting is easy to stick to even with a hectic schedule. I’ll have a green smoothie around noon to break the fast, eat a light lunch like a salad, and a balanced dinner with protein, veggies, and healthy carbs like quinoa or brown rice. Limiting carbs and calories at night helps control my weight.

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Ending Thoughts

Staying fit and healthy while balancing work and family isn't easy. But with efficient workouts, meal prepping, and intermittent fasting, I've been able to maintain a healthy lifestyle even as life moves faster in my 40s. Give these tips a try and see if they work for you too!