{"id":3496,"date":"2021-05-11T01:00:40","date_gmt":"2021-05-11T01:00:40","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=1226"},"modified":"2021-05-11T13:49:58","modified_gmt":"2021-05-11T13:49:58","slug":"exercises-for-women","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/exercises-for-women\/","title":{"rendered":"What Are the Best Exercises for Women Over 40?"},"content":{"rendered":"<p>You've reached a certain point in your life and you want to start focusing on your fitness. But where do you begin? What are the best exercises for women over 40?<\/p>\n<p>The best exercises for women over 40 are based on fitness level, whether or not health conditions exist, and weight management goals.<\/p>\n<p>Many fit women over 40 do the same exercises as younger women \u2014 or even more intense workouts in some cases.<\/p>\n<p>Vary your workout routine daily to maximize results.<\/p>\n<p>Ready to get started? The best exercises for women over 40 are just ahead!<\/p>\n<h3 style=\"text-align: center;\"><em>Before you get started, why not try a <a href=\"https:\/\/www.fitmotherproject.com\/get-free-fmjs\/\" target=\"_blank\" rel=\"noopener noreferrer\">quick and easy plan that's designed specifically for busy women like you<\/a>? <\/em><\/h3>\n\t\t<div data-elementor-type=\"page\" data-elementor-id=\"2131\" class=\"elementor elementor-2131\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-section-content-middle elementor-reverse-mobile sc-container fmjs elementor-reverse-tablet elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0a9332a sc-left-col\" data-id=\"0a9332a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cb607f shortcode-content title-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"1cb607f\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>GET YOUR FREE<br\/>\r\u201cFIT MOM\u201d JUMPSTART<br\/>\r(MEAL PLAN + WORKOUT)\r<\/h2>\r\r\r<p>Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email&nbsp;coaching.<\/p>\r\r<a href=\"\/get-free-fmjs?utm_source=site&utm_medium=banner&utm_term=fmjs\" class=\"optin-banner-btn left-arrow\">YES! GET MY FREE <span>PLAN&nbsp;<i class=\"fas fa-chevron-right\"><\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282 sc-right-col\" data-id=\"5d79282\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fefc65 elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"9fefc65\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">GET YOUR FREE<br> \u201cFIT MOM\u201d JUMPSTART<br>(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d82cac5 elementor-widget-mobile__width-inherit sc-image elementor-widget elementor-widget-image\" data-id=\"d82cac5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\/get-free-fmjs?utm_source=site&#038;utm_medium=banner&#038;utm_term=fmjs\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"308\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\" class=\"attachment-full size-full wp-image-3398\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png 308w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-300x300.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-150x150.png 150w\" sizes=\"(max-width: 308px) 100vw, 308px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h2>Cardiovascular Exercises for Women Over 40<\/h2>\n<p>Regular cardiovascular workouts are the key to a healthy heart for women over 40.<\/p>\n<p>You might be surprised to learn that heart disease is a leading cause of death for women.<\/p>\n<p>In fact, 1 out of every 4 women in the U.S. dies from heart disease.<\/p>\n<p>Choose a cardiovascular workout you most enjoy, and change things up often.<\/p>\n<p>The Dietary Guidelines for Americans 2020 suggest <a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/guidelines\/appendix-1\/\" target=\"_blank\" rel=\"noopener noreferrer\">adults complete at least 150 minutes of moderate-intensity (or 74 minutes of vigorous-intensity) aerobic exercise each week<\/a>, and at least 300 minutes of moderate-intensity (or 150 minutes of vigorous-intensity) aerobic exercise weekly for more extensive health benefits.<\/p>\n<p>Working out more than this may provide additional health and wellness benefits.<\/p>\n<p>Adults ages 65 and older should follow the same guidelines if they can, or modify workouts to ensure safety during exercise.<\/p>\n<p>This video will teach you how to do HIIT and LISS cardio workouts at home.<\/p>\n<div><iframe src=\" https:\/\/www.youtube.com\/embed\/J6y9_n_H1tU?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>Swimming<\/h3>\n<p>Swimming is a high calorie-burning workout that\u2019s easy on the joints \u2014 which is key if you\u2019re suffering from rheumatoid arthritis, another form of arthritis, or have an injury.<\/p>\n<p>A 155-pound woman burns about 409 calories in just 30 minutes swimming the crawl or butterfly strokes.<\/p>\n<p>The same 155-pound woman expends about 372 calories in 30 minutes swimming the breaststroke.<\/p>\n<h3>Cycling<\/h3>\n<p>Whether you join a cycling class or head outdoors to train, cycling is a calorie-burning, sculpting workout you\u2019ll get results from.<\/p>\n<p>It\u2019s easy on your joints, so you don\u2019t have to worry as much about overuse injuries.<\/p>\n<p>A 155-pound woman burns about 260 to 391 calories in just 30 minutes of bicycling, depending on workout intensity.<\/p>\n<h3>Rollerblading<\/h3>\n<p>Some of the most enjoyable exercises for women over 40 are those that take you back to your childhood years.<\/p>\n<p>Rollerblading (or roller or ice skating) does just that for many women.<\/p>\n<p>Rollerblading works well for many women over 40 (as long as you don\u2019t lose your balance) because it\u2019s generally a moderate intensity workout that\u2019s easy on the joints.<\/p>\n<p>A 155-pound woman burns about 260 calories rollerblade skating for 30 minutes.<\/p>\n<h3>Elliptical Machine Workouts<\/h3>\n<p>Using an elliptical machine is often less stressful on your bones and joints than other cardiovascular workouts, so it is the perfect choice for women over 40.<\/p>\n<p>Elliptical machine workouts help women weighing 155 pounds burn about 335 calories in just 30 minutes.<\/p>\n<p>The more you weigh, the more calories you\u2019ll expend working out at the same speed and intensity as someone smaller.<\/p>\n<p>No equipment? No problem! Try this 15-minute HIIT workout for women that can be done at home with no equipment!<\/p>\n<div><iframe src=\" https:\/\/www.youtube.com\/embed\/F73I4JIil9s?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>Stair Climbing<\/h3>\n<p>While you may not burn quite as many calories stair climbing as you would doing other workouts (a 155-pound woman burns about 223 calories in 30 minutes on a stair climber machine), this form of cardiovascular workout tightens and tones as you go.<\/p>\n<p>Your butt and leg muscle definition may drastically increase after just a few weeks of regular stair climbing sessions.<\/p>\n<h3>Walking Uphill<\/h3>\n<p>Walking is one of the best aerobic exercises for women over 40 because it\u2019s easy on the joints and isn\u2019t necessary a high-intensity exercise (though you can make it intense by pumping up the pace).<\/p>\n<p>Walking is an excellent weight loss workout, especially if you\u2019re new to regular exercise.<\/p>\n<p>To add some intensity and resistance, burn extra calories, and boost muscle definition, choose an outdoor walking path packed with hills \u2014 or use a steep incline during walking treadmill workouts.<\/p>\n<h3>Rope Jumping<\/h3>\n<p>Believe it or not, the favorite childhood pastime of jumping rope is an excellent calorie-burning exercise for women over 40.<\/p>\n<p>A 155-pound woman burns 372 calories in just 30 minutes while rope jumping.<\/p>\n<p>It\u2019s easy to jump rope at home or when you\u2019re traveling.<\/p>\n<p>Even if you don\u2019t own a jump rope, you can go through rope jumping motions to reap the same calorie-burning and toning benefits this exercise offers.<\/p>\n<p>No time to workout? Try this quick 10-minute workout!<\/p>\n<div><iframe src=\" https:\/\/www.youtube.com\/embed\/ylnrgBZY3Hg?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2>Strength Training Exercises for Women Over 40<\/h2>\n<p>One of the best ways to boost strength and endurance for your entire body \u2014 and save you countless hours in the gym \u2014 is by choosing functional fitness exercises that work more than one muscle group at once.<\/p>\n<p>Many of these workouts are done using just your own body weight, or with light dumbbell weights as added resistance.<\/p>\n<p>The Dietary Guidelines for Americans 2020 recommend adults complete muscle-strengthening workouts (using all major muscle groups) at least two days each week.<\/p>\n<p>Here are some of the top functional strength training exercises for women over 40.<\/p>\n<h3>Jumping Burpees<\/h3>\n<p>If you\u2019re looking for a way to get your heart pumping and boost muscle definition, add jumping burpees to your regular workout routine to get results quickly.<\/p>\n<p>A 2015 study published in Military Medicine found that high-intensity interval training consisting of alternating 30 seconds of burpees with periods of active recovery <a href=\"https:\/\/academic.oup.com\/milmed\/article-abstract\/180\/5\/492\/4161825\" target=\"_blank\" rel=\"noopener noreferrer\">maintained fitness levels in moderately-trained adults who didn't have access to workout equipment<\/a>.<\/p>\n<ul>\n<li>To complete jumping burpees, do a pushup and immediately jump up into the air with your arms extended toward the ceiling.<\/li>\n<li>Jump back down into a plank position, do another pushup, and repeat jumping burpees continuously for 30 seconds (or longer).<\/li>\n<li>Alternate doing burpees with short rest periods, or with other calisthenics exercises between burpees sets to maximize results.<\/li>\n<\/ul>\n<h3>Squat to Press (Thrusters)<\/h3>\n<p>Doing a squat to press exercise combines two workouts in one, allowing you to exercise multiple muscle groups at the same time.<\/p>\n<ul>\n<li>Use light dumbbell weights for this exercise.<\/li>\n<li>With dumbbells in your hands, squat down until your thighs are about parallel with the floor.<\/li>\n<li>When you stand up from your squat, lift the dumbbells above your head and complete a shoulder press.<\/li>\n<li>Repeat this exercise for two to four sets, doing at least 15 repetitions per set.<\/li>\n<\/ul>\n<h3>Renegade Rows<\/h3>\n<p>When you\u2019re ready to work your abs and strengthen and tone your shoulders, consider adding renegade rows to your regular workout routine.<\/p>\n<ul>\n<li>Begin in a plank position (an extended pushup position) with light dumbbells underneath your hands.<\/li>\n<li>Do a row with one arm while still in a plank position.<\/li>\n<li>Then do a row with your other arm and alternate sides continuously for at least 10 to 15 reps.<\/li>\n<li>Dumbbell weights are optional when completing renegade rows, as using your own body weight as resistance works well too.<\/li>\n<\/ul>\n<p>Try this full-body dumbbell workout for women! All you need is a set of dumbbells and some floor space!<\/p>\n<div><iframe src=\" https:\/\/www.youtube.com\/embed\/ZSqgOVb6GI0?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>Plank Exercises<\/h3>\n<p>Plank workouts are some of the best exercises for women over 40, because they strengthen, tighten, and tone your entire body \u2014 especially your abs.<\/p>\n<p>Simply hold a plank position (an extended pushup position) for 30 to 60 seconds, do renegade rows in a plank position without weights, slowly rock your hips from side to side, or do mountain climbers while in a plank position to keep your midsection slim and trim.<\/p>\n<p>Try placing your feet on gliding disks when going mountain climbers to really feel your ab muscles working.<\/p>\n<h3>Kettlebell Swings<\/h3>\n<p>You\u2019ll need a kettlebell to complete kettlebell swing exercises (a dumbbell weight works too if you don\u2019t have a kettlebell).<\/p>\n<ul>\n<li>Squat down while holding your kettlebell with your arms straight and downward, and swing the kettlebell up toward the ceiling as you stand up until your arms and legs are fully extended.<\/li>\n<li>Squat back down, and repeat continuously for 30 to 60 seconds at least two times.<\/li>\n<\/ul>\n<h3>Squat Kicks<\/h3>\n<p>To tighten, tone, and strengthen your legs and butt using just your own bodyweight, consider adding squat kicks to your regular fitness routine.<\/p>\n<ul>\n<li>Squat down until your thighs are about parallel with the floor, and kick up and out in front of you with one leg as you stand up from your squat (like you\u2019re kickboxing).<\/li>\n<li>Squat down again and kick up and out with your opposite leg this time.<\/li>\n<li>Do this continuously for 30 to 60 seconds (or longer if you can), and complete at least two sets of the exercise.<\/li>\n<\/ul>\n<p>Try incorporating these free weight exercises for women into your workouts!<\/p>\n<div><iframe src=\" https:\/\/www.youtube.com\/embed\/F6y_HS3pSQk?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>Alternating Squat Jumps<\/h3>\n<p>Squat jumps tighten and tone, and this exercise really gets your blood pumping!<\/p>\n<ul>\n<li>Begin by squatting, but jump when you stand up from your squat.<\/li>\n<li>Complete a squat jump with your legs slightly wider than shoulder-width apart, and do the very next squat jump with your feet almost touching.<\/li>\n<li>Continue alternating wide-stand squat jumps with narrow-stance squats for at least 30 to 60 seconds.<\/li>\n<\/ul>\n<h3>Alternating Jumping Lunges<\/h3>\n<p>Complete jumping lunges using your own body weight (or hold light dumbbell weights for added resistance) as an alternative to squat jumps.<\/p>\n<p>Or, complete both exercises if you\u2019re really feeling energized.<\/p>\n<ul>\n<li>Get into a lunge position with your right leg out in front of you, and quickly jump up to switch lunge positions so your left leg is out in front of you this time.<\/li>\n<li>Do this continuously for 30 to 60 seconds, and repeat at least two times.<\/li>\n<\/ul>\n<h3>Gliding Disk Abdominal Exercises<\/h3>\n<p>Use gliding fitness disks to complete a variety of abdominal exercises, trim your midsection, and strengthen your core.<\/p>\n<ul>\n<li>Begin in a plank position with one gliding disk under each foot.<\/li>\n<li>Slowly move your feet (keeping your legs straight) apart and back together continuously for 30 to 60 seconds.<\/li>\n<li>You can also bend your knees to move both feet toward your chest (then immediately get back into a plank position) continuously to change things up.<\/li>\n<li>Or, remain in a plank position but place the gliding disks under your hands instead.<\/li>\n<li>Keeping your arms straight, slowly move one hand to the side or out in front of you, and back into a plank position.<\/li>\n<li>Complete the same movement with your other hand, and repeat the exercises for at least 30 seconds (or at least 10 repetitions for each hand).<\/li>\n<\/ul>\n<h3>Hanging Knee Raises or Leg Raises<\/h3>\n<p>Hanging knee raises and leg raises both work your abs, so try one or the other (or both) to keep your midsection slim and trim.<\/p>\n<p>You\u2019ll need a pull-up bar to complete hanging knee raises.<\/p>\n<ul>\n<li>Simply hang with your feet dangling down, lift your knees up toward your chest, and slowly lower your legs back down.<\/li>\n<li>Repeat this movement at least 10 times or as many times as you can.<\/li>\n<\/ul>\n<p>If you don\u2019t have a pull-up bar, try this:<\/p>\n<ul>\n<li>Lay flat on your back with your legs straight out in front of you.<\/li>\n<li>Lift your legs (keeping them as straight as possible) up toward the ceiling until your legs form a 90-degree angle with the floor.<\/li>\n<li>Lower your legs back down toward the ground until they almost touch; then repeat continuously for at least 30 seconds.<\/li>\n<\/ul>\n<p>This full-body, at-home dumbbell workout for women is a great, quick strength training workout!<\/p>\n<div><iframe src=\" https:\/\/www.youtube.com\/embed\/0SIF7nlBpSs?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2>Flexibility Exercises for Women Over 40<\/h2>\n<p>Flexibility exercises for women over 40 are just as important aerobic and strength-training workouts.<\/p>\n<p>These exercises help prevent injury, lower stress, and allow you to complete other workouts with ease.<\/p>\n<h3>Pilates<\/h3>\n<p>A 2016 study published in the Journal of Exercise Rehabilitation found that doing Pilates helps <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4934971\/\" target=\"_blank\" rel=\"noopener noreferrer\">reduce menopausal symptoms and boosts strength and flexibility<\/a> in post-menopausal women.<\/p>\n<p>Even if you\u2019re over 40 and haven\u2019t yet hit menopause, doing Pilates regularly works wonders for increased flexibility, improved posture, and better balance.<\/p>\n<p>You\u2019ll complete a variety of low-impact stretching and strengthening exercises during Pilates workouts.<\/p>\n<h3>Yoga<\/h3>\n<p>Yoga combines meditation with controlled breathing, relaxation techniques, and physical poses to boost strength and flexibility.<\/p>\n<p>But yoga does more than just burn extra calories and improve flexibility, which is why it\u2019s one of the best exercises for women over 40.<\/p>\n<p>Yoga appears to help lower blood pressure and reduce stress \u2014 plus it\u2019s relaxing.<\/p>\n<p>Even beginners can enjoy yoga, and all of the health and wellness benefits yoga offers.<\/p>\n<h3>Band-Assisted Stretching<\/h3>\n<p>Believe it or not, stretching helps you burn extra calories, increases feelings of relaxation, and aids in injury prevention.<\/p>\n<p>For best results, stretch most days of the week.<\/p>\n<p>Band-assisted stretching helps you achieve a deeper stretch, without much (if any) extra effort.<\/p>\n<p>If you\u2019re recovering from an injury, ask your doctor which band-assisted stretches you should do, or request stretching assistance from a trained professional.<\/p>\n<p>Try this amazing 20-minute resistance band leg workout for women at home!<\/p>\n<div><iframe src=\" https:\/\/www.youtube.com\/embed\/noggZpGyW64?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2>Starting a New Workout Program<\/h2>\n<p>Starting a new workout program when you\u2019re over 40 might seem like a daunting task.<\/p>\n<p>When you join the Fit Mother Project (<a href=\"http:\/\/fitmotherproject.vttdev.com\/30-day-program\/\" target=\"_blank\" rel=\"noopener noreferrer\">FM30X<\/a>), you'll learn diet and exercise tips designed to keep you healthy for a lifetime.<\/p>\n<p>Start small and work your way up to 150 to 300 minutes of exercise each week.<\/p>\n<p>Even getting in small amounts of exercise is better than nothing, and can reduce chronic disease risks.<\/p>\n<p>Remember, you don\u2019t have to work out at high intensities to reap the health and wellness benefits of the best exercises for women over 40!<\/p>\n\n  <div class=\"author-box-wrap auth5\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Erin Coleman<\/div>\n        <div class=\"author-job\"><span style=\"display:block\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <\/span><span style=\"display:block;\">Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/div>\n          <div class=\"author-title\"><\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  \n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"825\" height=\"416\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<p>*Please know that weight loss results & health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on the best exercises for women.<\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/exercise\/'><span>exercise<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/weight-loss\/'><span>weight loss<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/workouts\/'><span>workouts<\/span><\/a><\/div><p>Here are the best exercises for women over 40 \u2014 they&#8217;re sustainable, intense enough to challenge your body, and suited to meet YOUR needs!<\/p>\n","protected":false},"author":5,"featured_media":3203,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,29,9,3259],"tags":[3660,3648,3275],"class_list":["post-3496","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-exercise","category-weight-loss","category-womens-health","tag-exercise","tag-weight-loss","tag-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Are the Best Exercises for Women Over 40? 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