By Darasimi Kikelomo
April 30, 2025 – In a time when chronic illness and sedentary lifestyles are on the rise, health professionals are sounding the alarm—and offering hope—for women over 40. The prescription? Daily physical activity.
According to experts, women entering midlife face a unique set of health challenges, from hormonal shifts to decreased bone density and slowed metabolism. However, doctors and wellness coaches emphasize that consistent exercise can significantly offset these effects and boost long-term well-being.
“Exercise is not just about weight loss. For women over 40, it’s a vital tool for disease prevention, mental wellness, and maintaining independence as they age,” said Dr. Amina Okwuosa, a public health physician and advocate for women’s health.
Benefits That Go Beyond the Scale
Health professionals highlight several key benefits of daily exercise for this age group:
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Cardiovascular Health: With heart disease as the leading cause of death among women, aerobic exercises like brisk walking, swimming, and cycling help reduce blood pressure and cholesterol.
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Bone and Joint Strength: Strength training and weight-bearing workouts improve bone density, helping to prevent osteoporosis—a major risk for women post-menopause.
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Mental Wellness: Regular movement is shown to ease symptoms of anxiety and depression while improving cognitive function and memory.
“After 40, muscle mass naturally begins to decline. Exercise helps slow this process and maintain balance and coordination, which becomes increasingly important in avoiding falls,” explained Joy Amanze, a fitness coach who works with midlife women across Nigeria.
A Natural Mood Booster
In addition to physical health, women over 40 often experience mood fluctuations and sleep disturbances due to hormonal changes. Daily workouts, even in the form of low-impact yoga or dancing, release endorphins that enhance mood and improve sleep quality.
“Physical activity offers women in midlife the emotional and psychological resilience to navigate life transitions with strength,” Eze added.
Accessible and Transformative
The call to action is clear: women don’t need to engage in intense workouts to see benefits. Experts recommend at least 30 minutes of moderate activity most days of the week, which can include walking, home workouts, or group fitness sessions.
“This is a critical window of opportunity,” said Dr. Okwuosa. “By making exercise a daily habit, women over 40 are investing in a healthier, more vibrant future.”
As awareness grows, wellness organizations and community centers are increasing outreach to support women in building sustainable exercise routines.
“Fitness at this stage of life is about empowerment, not pressure,” said Amanze. “It’s about thriving—not just surviving.”
