Starting an exercise program can be intimidating, especially if you’re over 40 and haven’t been active in a while. But according to Michele Bond, M.S., a renowned Kinesiologist and fascia expert, it’s never too late to start reaping the benefits of regular physical activity.
“Many people think that if they didn’t exercise in their 20s or 30s, it’s too late to start in their 40s, 50s, or beyond,” says Bond. “But the truth is, your body is incredibly resilient and adaptable. With the right approach, you can begin an exercise program at any age and see significant improvements in your health and well-being.”
Of course, starting an exercise program later in life does require some special considerations. Bond emphasizes the critical importance of taking a gradual, progressive approach that takes into account your individual fitness level, health status, and any pre-existing conditions or injuries.
“The biggest mistake people make when starting an exercise program is trying to do too much too soon,” she notes. “They jump into a high-intensity routine or try to match their activity level from 20 years ago, and they end up getting injured or burning out quickly.”
Instead, Bond recommends starting with low-impact, foundational exercises that focus on building stability, mobility, and basic strength. “Exercises like squats, lunges, push-ups, and rows are great places to start,” she says. “These movements target major muscle groups and help establish proper form and technique.”
For those with limited mobility or chronic pain, Bond suggests starting with even gentler exercises like chair squats, wall push-ups, or resistance band work. “The key is to meet your body where it’s at and gradually progress from there,” she explains.
In addition to choosing appropriate exercises, Bond stresses the importance of proper warm-up and cool-down routines. “As we age, our muscles and joints become less pliable and more prone to injury,” she notes. “Taking the time to warm up properly and cool down after exercise can help reduce the risk of injury and improve overall performance.”
A good warm-up should include 5-10 minutes of light aerobic activity to increase blood flow and raise body temperature, followed by dynamic stretches that closely mimic the movements you’ll be doing in your workout. Post-exercise, a thorough cool-down that includes static stretches can help reduce muscle soreness and promote flexibility.
Bond also emphasizes the importance of rest and recovery in any exercise program, particularly for older adults. “As we age, our bodies may require more time to recover between workouts,” she notes. “Listening to your body and allowing adequate rest days can help prevent overuse injuries and ensure long-term progress.”
Finally, Bond encourages those starting an exercise program to focus on consistency and enjoyment rather than perfection. “You don’t have to have the perfect workout routine or the fanciest gym equipment to see results,” she says. “The most important thing is to find activities that you enjoy and that you can stick with over time.”
Whether it’s walking, swimming, dancing, or strength training, the key is to choose exercises that feel good for your body and that you look forward to doing. “When exercise becomes a chore or a punishment, it’s hard to maintain motivation,” notes Bond. “But when it’s something you genuinely enjoy, it becomes a lifelong habit.”
Starting an exercise program at any age can be challenging, but the long-term physical and mental benefits are well worth the effort. By taking a gradual, progressive approach, focusing on proper form and technique, and prioritizing rest and recovery, you can safely and effectively improve your health, fitness, and overall quality of life.
Ready to start your fitness journey? Visit https://michelebond.com and sign up for the mailing list to stay informed about Michele Bond’s upcoming online training and community launching in early 2025. As a leading expert in Kinesiology and fascia, Bond can help you optimize your movement, improve your function, and achieve your fitness goals, no matter your age or starting point.
