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Remaining active as you grow older is crucial for maintaining a vigorous, satisfying, and self-sufficient lifestyle. However, if you’ve passed the age of 40 and are committed to your fitness regime, you might have developed some subtle workout habits that could be doing more harm than good. We consulted with Dr. Kira Capozzolo, a chiropractor and co-owner of Twin Waves Wellness Center, to uncover the exercise habits that might be inadvertently aging your body after 40—along with advice on what to do instead.
“Depending on what your workout routine is like, you could be accelerating wear and tear in your 40s and beyond,” Dr. Capozzolo cautions.
Below are some of the common habits Dr. Capozzolo sees people doing and how to fix them.
You’re pushing through pain.
Dr. Capozzolo frequently encounters clients who overlook muscle strain or joint pain, attributing them to mere aging. However, she cautions that neither should be disregarded, emphasizing, “Pain is your body’s way of waving a red flag.”
Instead of pushing through the discomfort, modify your movements, integrate more mobility exercises into your routine, and address the underlying cause of the problem, whether it involves inflammation, posture, or incorrect movement patterns.
“Gentle chiropractic care can also help realign your body so you’re not compensating in ways that lead to injury,” Dr. Capozzolo notes.
You’re only performing high-impact cardio.
Whether you’re looking to kick up the calorie burn or maintain your fitness, beware of overdoing high-impact cardio.
“Running or HIIT five days a week might torch calories—but it also batters your joints over time, especially if you’re not recovering properly,” Dr. Capozzolo explains. “Instead, swap in low-impact cardio like swimming, cycling, or walking with intervals. You’ll still challenge your cardiovascular system without the joint stress.”
You’re skipping strength training.
Consider strength training your fountain of youth; it shouldn’t be overlooked or pushed to the back-burner!
“Too many people over 40 focus only on cardio and neglect resistance training. But that speeds up muscle loss (sarcopenia) and weakens your bones,” says Dr. Capozzolo “Instead, prioritize strength training two to three times a week, focusing on functional movements that support balance, posture, and everyday mobility.”
You’re not giving your body ample recovery time.
Carving out ample time for rest and recovery is just as important as your workouts themselves.
“Your body needs more time to recover as you age, especially if you’re dealing with inflammation, joint stiffness, or stress,” Dr. Capozzolo tells us. “Build rest days into your week. Stretch, foam roll, hydrate, sleep well, and consider bodywork like chiropractic or massage to support recovery.”
You’re not including variety in your workouts.
Not only can doing the same old workout become mundane, but it can stall your progress. According to Dale Santiago, Rumble boxing trainer and national talent manager, following the same routine for years can also lead to lack of neuromuscular challenge and overuse injuries.
“Instead, mix up your routine! Incorporate balance work, flexibility training, and new movement patterns to challenge your body in different ways and keep it adaptable,” Dr. Capozzolo recommends.
Alexa Mellardo
