What Is The Best Exercise Routine – For Over 40

Hello friends,

Exercise routines keep us fit and we all know are good for us. However, we lead busy lives and responsibilitiesWhat - Is -The - Best - Exercise - Routine - For - Over - 40 are always impacting our ‘not enough time in the day’ lives getting in the way of what we know we must do to keep our fitness levels and health at optimum levels. It is very important to select  ‘what is the best exercise routine – for over 40’

Fortunately one is now available, a new exercise ‘hilit’ training promising to be the best we can select. Importantly it allows us to achieve the most possible gains physically within the time constraints placed upon us.  Hence to give us the best potential outcomes for our effort.

Most importantly it allows us to achieve these in the safest way possible. Free of any additional aches and pains through further possible injuries while exercising now. Therefore increasing the likely hood that we are as efficiently maintaining our bodies as we possibly are able.


Up To Date Exercise Routine workout  Research.

There have been many exercise routines in the past decade claiming our above sought after requirements. Hence both scientifically and through experience, it has recently proven to be fact. Those claims have fallen short of our expectations and added insult through injury.  Asa a result, They are actually unsafe in practice and reality. The right thing to do was to withdraw them from the exercise routine for over 40 market. They were falsely claiming to be good for you and made available freely and irresponsibly in the market. Hindsight is always wonderfully Rosey when looking back.


What Is This New Hillit Exercise Routine

HILIT is an acronym which stands for High-Intensity Low Impact Training. This allows for intensive efforts but is much more caring and gentle on our bodies.

What - Is - The - Best - Exercise - Routine - For - Over - 40It is a more specific approach to HIIT (High-Intensity Interval Training) for mature adults only more importantly it has evolved to sit between HIIT and LISS (Low-Intensity Steady State) and therefore for those of us who prefer the middle ground in an effort that is challenging enough to keep us improving without the aches, pains and injuries that are normally associated with exerting too much effort through highly intensive means. This meets the criteria we are looking for in the introduction.

Equally important, the training exercise routine for over 40 aims to achieve strength, not muscle mass. As a result, works our muscles to the best possible maximum capacity. Consequently, it’s cardio elements strive to get us closer to our target heart rate.

Unlike HIIT which like other high-intensity efforts use plyometric content.  Hence, involve some jumping and for those already afflicted with joint pains, this is not only painful but dangerous. HILIT can provide us with all of HIIT’s benefits without the need for impact movement.

My women readers are going to be delighted with the fact that this is going be less arduous in expending time, What - Is - The - Best - Exercise - Routine - For - Over - 40it’s kinder on joints thus fewer aches and pains and no more running on treadmills. When combined with mind and movement regimens it’s going to be a winner.

Hillit is going to be invaluable if you have been away from an exercise routine for over 40 and wish to start again.  It is much kinder if you are getting more advanced in years as benefits below will elaborate on.

So for example please see Extract 1 at the end of this article for an exercise routine for HILIT.

Benefits of HILIT workout – As an ideal exercise routine for over 40

(1) Efficiency and Time

In terms of efficiency and time, we not only have the most efficient effort but more importantly, a typical exercise session is only between 20 – 30 minutes and you achieve LISS (Low-Intensity Steady State) effort benefits which last much longer in duration.


(2) Focus on what we can do

If we already have or are carrying an injury currently. It helps us focus not on what we cannot do but on what we can do.


(3) Metabolism Improvement

HILIT is a hit because it delivers Excess Post Exercise Oxygen Consumption (EPOC). This is the ability to get your body to continue to burn calories at increased rates. Thus metabolism levels are operating at a higher level importantly than they normally would after exercise.


(4) Keeping us on track with our physical fitness workout Goals

Those of us who walk or jog these being our only exercise activity or any other steady-state effort that requires our bodies to expend effort at a moderate or easy intensity. It places them into a law of diminishing returns’ mode as our bodies get used to the stress exerted on them and the adaptation to what is being triggered by that effort is diminished.

Subsequently, this leads to non-improvement which in turn leads to a weight loss straight line and we don’t get any stronger in either endurance or physical strength. HILIT exercises keep our muscles guessing at what to expect next. Helping in moving us out of this halt in inertia and continue to improve in line with our physical fitness goals.


(5) Exercise workout Regularity

In order for us to be successful in exercising daily consistently, we have to cultivate discipline.  Therefore assuring ourselves we are following this regimen regularly. While also keeping impact exercises out of the equation. Those of us who suffer from chronic pain are more encouraged by its low intensity to continue exercising on a more regular basis.


(6) Exercise of Mind and Body

The challenge within HIILT is to get us to try emerging methods and What - Is - The - Best - Exercise - Routine - For - Over - 40to get our bodies to move in differing motion planes, diagonally, side to side, front and back this helps keep smaller muscles which play a supportive role strengthened. Also, for our brains to be aware of where our bodies are termed. Proprioception aids our reactions and balance to differing stimuli, which are of crucial importance as we age.


Scientific Study Shows – Quality Effort Equals Quality Results


The science through new studies shows that movement guided effort is much more superior. As a result,  more suitable than the traditional exercise routine for over 40 mature adults. This is challenging the concept of the beliefs held by millions of people in gyms across the world. They don’t realise they are pursuing sub-par effort for physical fitness results. On the other hand, they are working very hard indeed to achieve results.


What - Is - The - Best - Exercise - Routine - For - Ove -r 40It is definitely true that some of these traditional exercise routines produce results. However new studies prove that movement-based exercise provides and offers more superior results.  It provides less negative effects and has more favourable wider effects. These extend to activities in real life that are outside gym-based environments.


The study involved three groups. Plans are in place to include them later this comprehensive series. In reporting back to you on all aspects of exercise routines for the over 40. For now, let us just say that the movement guided fitness group were given an exercise program.


Its goals were to pursue, coaching, techniques and overviews on avoiding mistakes which came out on top.  Two other groups were included in the study, one covered conventional coaching and another a control group. These were instructed to keep exercising with their own adopted routine


Combination Exercises


It has become evident to me that in order for us to arrive at what we are seeking in the introduction, it is going to take a combination of exercise routines which are going to have to be combined in regular daily exercise and require looking into areas as we have already covered like HILIT and movement guided exercises but also encompass meditation as our minds are even more important.

Some technology to assess where we are and map our needs is useful. While some individual exercise routine programme or systems designed to our individual needs essential. In order that we find our way to our goals safely but also use specific, measurable, achievable, realistic, timely assessment and tools to arrive at our goals.


Example Of A HILIT Workout

A mixed cardio and bodyweight strength workout!

Duration – 25-minute workout. Maintain a steady pace inExercise Routine Over 40 between breaks

and keep safe form during.

March in place with high knees for 20 seconds, follow that up by a

10-second break, for eight iterations.

Commence pushups for 20 seconds, follow with a 10-second break, for

eight iterations.

Start a lateral shuffle for 20 seconds, follow with a 10-second

break, for eight iterations.

Commence triceps dips for 20 seconds, follow with a 10-second break,

for eight iterations.

Start with a sumo squat without jump for 20 seconds, follow with a

10-second break, for eight iterations.

Start frog push-ups for 20 seconds, follow with a 10-second break,

for eight iterations.


Other examples include walking lunges, weighted jabs with light weights, swimming, cycling, golf and mind exercises. Attempt other areas of movement: upper body, lower body, core, lateral movement (side-to-side), balance. Which may be as easy as shifting weight from one foot to another. While increasing and decreasing heart rate. When doing combinations remember that we do not want to go into diminishing returns. Mix the combinations up so the body does not expect the movements intermittently. Hence get in and out of your comfort zones.


What to Know Before Trying a HILIT exercise session


Listen to your body

Do not overexert your body although some degree of discomfort is expected. Take breaks if necessary and remember the aim is to eventually feel good.


Compete only with yourself.

Do not make this a competition with others. This is at your own pace and stamina. It should be worked consistently to arrive at a set of exercises suited and comfortable to achieve for you.


Give it time.

Do not be overawed or overwhelmed it is a natural response by most people. When something is new or strange to them. Get done the exercise you have selected for yourself. Constantly and daily for a month before deciding what is best for you. Never forget to mix it up in differing combinations.

Remember to enjoy it and introduce gradually the movement and mind exercises. To achieve the best possible combination and outcome for your benefit in the long term.


This concludes the contribution for today. The wish is it encourages you the reader to keep abreast with what is happening and trending in the world of what is the best exercise routine – for over 40. It is a new exercise hilit, to help keep you informed about your exercise intensity needs.  Please feel free to contact me, my contact details are found above.  Let me know what your views are by leaving a comment in the box below. Indeed how we can help by introducing further subjects you wish to find out about in the world of exercise. Join me in discovering what is available out there to help us meet our goals together. Please also note I have added in Extract 1 below Hilit exercise guidelines and hope they are useful.  All the best and trust you will all be here to read the next article. Thank you all for your time and all the best, stay safe and take care.



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46 thoughts on “What Is The Best Exercise Routine – For Over 40”

  1. Thank you so much for sharing with us such a beautiful article .We all know that health is the key to happiness, both young and old .But for young people, the exercise routine will be a little different because they don’t have the energy to do everything. Just as I have been searching for an article like this for my father for a long time, my father is 45 .And I am very happy to see your article because it is so helpful to me .The HILIT facility has been known as the standard exercise routine for over 40 years .I think the need for more than forty years of skill and therefore focusing on what we can do with the timekeeper’s routine is to improve metabolism, maintain fitness, exercise, and exercise regularly, these must be well maintained that you explain your article.And after seeing your article I clearly understood that it would take a practice routine that consisted of regular daily exercise .And use specific, measurable, achievable, realistic and timely tools and tools to safely find the right goals and reach the right goals. Also I want to say that if I can maintain a regular combination of routine in my father’s case, I will definitely get good results.And this applies not only to my father but also to other women .

  2. Hi Rami,

    Thank you for your article about fitness through exercise for over 40 for men and women, I have a brother that is over 40 that should surely read your post.

    High Intensity, Low Impact Training HILIT is the way to go for that age demographic, I find efficiency and time to be of high importance to over 40 men and female because they are usually busy at that age.

     40 years old people are usually married with kids and rushing through the days to handle all their daily routines so training for 20 to 30 minutes should be easy to squeeze in and reap the rewards!

  3. Hi Rami

    It is important to develop a good exercise routine and to have one based on modern scientific techniques is very important. When you reach the age of 40 and beyond, you need to use exercises that strengthen your muscles around your joints but at the same time not to place to much stress on your body. There is no point trying to exercise and then cause yourself a serious injury. For a start when you pass 40 you have to realise that you are not young any more, you tire more easily and you cannot manage to do what was easier whilst you were younger. I think this exercise program looks very promising and I need to take them up myself. I always enjoy a new challenge. 



    • Hi Antonio,

      Thank you so much for your comments.

      I hope you do take up the opportunity to exercise safely

      Thanks again,


  4. Hi Rami
    As an over 50 who trains and races for running, but who is constantly wary of getting injured, HILIT looks really interesting, especially as you explain the benefits so clearly and in such a nicely presented manner. Do you have any links to pages that might give more details of the exercises?

    • In reply to John Platts.

      Hi John,
      Thank you very much for your kind comment,it is a new concept
      readily gaining ground for the benefits it is able to provide.
      I will certainly provide you with links as I update however for now
      Please enjoy this as particularly specific to you as a runner and has
      an exercise routine for you!
      Titled What is HILIT and should you jump on the bandwagon? Thank you again and I’m glad you enjoyed reading

  5. I am glad I came across your article, as I have not heard about HILIT before. Being a woman, in my late 50s, with not much sporting background, this is a truly valuable information for me. It is time to get into some exercising, possibly as effective as it could be, and so far, this sounds promising. I’d be pleased to read on on this matter, especially if you will consider sharing some beginners tips and advises for women of my age.

    • For you my lady I would do anything.
      Thank you ever so kindly for your comments
      I will be glad to share tips and indeed planning
      to furnish an update on intended future articles to
      enable people comment and interact to the type of information
      they would be interested in. Thank you again most kindly.

  6. As a woman well over 40, it is great to hear about a level of HIIT that is kinder to the body. I did feel the benefits of HIIT but also suffer from plantar fasciitis as well as knee injuries, which hindered my progress.
    Very informative post!

  7. Thanks for sharing your expertise on this topic. I think my folks are going to enjoy learning more about HILIT. They are both very active but they are looking for something more suitable to their age. I learned a thing or two for myself as well. Thanks again and keep up the good work.

    • Hi Ivan,

      Thank you for your kind comments Ivan. It is relevant
      for the young as well of course just so that they don’t
      do themselves an unavoidable injury. Thanks again for stopping
      by ;

  8. I have never been a fan of excercise but as I edge closer to 60, I see the negative effect it’s having on me. The pain in my hips was so bad I had to ask my doctor to sign me up for *GASP* physical therapy. He’s introducing me to some weight bearing, low impact exercises that are improving the situation. It’s never too late to start so thank you for your article that states just that!

    • Hi Cynthia,
      Thank you so much for you comments,
      I believe combing it with some meditation
      and movement exercises will do you a world
      of good.

  9. Hi Rami,

    Thank you for such an informative post. I have been doing a HIIT BootCamp for 4 years around 4-5 times a week and I mix in with the young ones quite well. This type of training has worked well for me but I thankfully don’t have any injuries.

    I’ve never heard of HILIT training and it sounds perfect for when I maybe need to slow down a bit, and for taking pressure off the joints. Too much cardio can really jolt the knees especially if you haven’t warmed up properly.

    I would definitely like to know more about this particular type of training.

    Keep up the good work!


    • Hi Alex,
      Thank you ever so much for your kind and useful comments.
      It would be wise in my view to start HILIt at whatever age
      doing so will be kinder to you both as progress in age and when you
      consider it is slow down time. Thank you again for your kind comment.

  10. I am much older than 40 but I sure believe your article. I try to walk for 45 min. to an hour daily and I have a very specific resistance routine that I do 5 days weekly. You article really makes the point that exercise is vital for health as we age. Thanks.

  11. Rami,

    It seems to me that you know your stuff. I could benefit from the HILIT method too, but was wondering if having only half of a right foot might make some portions of the regimen difficult to do?

    Thank you for your time!


    • Hi Jeff,
      Thank you for your kind sentiment. We all require to
      exercise. It can be adapted to suit you and the combination
      of meditation and movement should not be difficult.

      Thank you for your comment.

  12. Hello, Rami!

    Great article full of interesting and researched information! Thank you for that. I’ll be sharing your ideas with my friends – many of whom are now in their 40s! Quick question for you: You break the age of exercising here at 40. Is there a cut off then at say, 60 or 65? I’m just wondering for which ages you recommend these exercises! I also appreciate the fact that you have encompassed both genders here, as we know there are differences in how and what we choose to focus on for exercise!

    • Hello Heidi!

      Thank you so much for your kind words.
      There is no cutoff at 60 or 65 although there may be
      a reduction in the amount of routines one does. I recommend
      from 40 however this is for both old and young. Also we all start
      to lose muscle mass and function some time in our 30’s (sarcopenia) so exercise
      is a must. It is the kind of exercise that is important also much
      suited to the female gender in time saving, aching and potential injury.
      Thank you for your comment.

  13. That’s a very comprehensive introduction into the world of exercise for the over 40’s. I like that it seems to be a very holistic approach. So often mind and spirit are overlooked and ignored, yet they are equally important if we are to sustain consistent improvements to our bodies. Let’s face it, more times it’s the mind that stops us, even when the body is willing.

    Having what could be classed as a ‘tailor made’ approach makes so much more sense and as such, can concentrate on exercises that are of real benefit, not just for getting fit but in dealing with real life.

    Having done HIIT training in the past and being happy, though not enamoured with it, the HILIT system looks to be a perfect fit. The results look to bear that out also. I look forward to learning more about this and being able to implement it into my everyday life.

    • Hi Twack,
      Thank you very much indeed for your very kind
      comment and astute observations. I intend to publish further
      information and present a list of up coming updates for my
      readers to know what they are be interested in and collaborate
      on their preferred reading material input to prioritize.
      Thank you so much again for your most observant comment,

  14. Hi Rami.
    What a very interesting article. This is the first I have heard of HILIT. I go to the gym regularly and I am a runner. So this sounds intriguing.

    As a runner and in the 50+ I do worry about injury. I can’t imagine not being able to go running.

    I would love to learn more about this. Do you have any suggestions or links that would let me explore this further?


    • Hi Wanda,
      Thank you for visiting and reading the article.
      The fact that you are a runner and gym enthusiast as you have seen
      places tremendous impact on your body and it doesn’t
      have to be so. I am compiling a routine for HILIT it is very new.
      I have also introduced the second article which I suggest you read to cover mind
      and movement which is more comprehensive regarding what is required.

      I have also made a note to send you a link

      Thank you for your kind comments.


  15. Interesting article Rami:
    Thank you so much for writing about such important subject. You hit the nail on the head when you include meditation, which should be done before exercising so as to calm down your mind. This way you can focus on the HILIT routine much better and avoid either injuries or overexercising. Being 71 myself this is very important. As you comment in your answer to Heidi, as you get older, reducing the amount of routines is necessary to compensate the loss of strength.
    I am looking forward for new blogs from you my friend.
    Best regards from México.

    • Hello Eugenio,
      Thank you for your kind words.
      As I understand it 71 and going strong.
      Absolutely agree as the second blog Flow Of Movement
      attempts to show your mind is more important as it is required
      to hold the tension in movement.
      Thank you so much again.

  16. Thank you so much for this very informative and well researched article. As a 44 (nearly 45) year old, your advice is very welcomed. I love the idea of mixing High intensity with low intensity exercise. I think the challenge we have at this age is finding the time to exercise, when I was younger (before the children) I would visit the gym every morning and combine this with swimming and classes. Now I think the plan you are advising would be much more suitable.

    I think combining exercise with meditation and listing to my body is very important, although my mind still feels like it is 24, my body often reminds me it is not. I love a good run around my local park, but equally enjoy a Hatha yoga session. I think by combining higher and lower impact the body gets a good variety of exercise and this prevents injuries or days of aches and pains.

    Thanks for this great article and I look forward to reading many more!

    • Hi Sara,
      Thank you so much for your kind and informed comment.
      The beauty of this new approach is its consideration of time
      only 20 minutes. The movement and mind exercises even less.
      I do not want to deter you on the running only it is very high
      impact on your leg parts.
      I very much appreciate you visiting, reading the article and intention
      to visit again you are always very welcome here.
      Thanks again,

  17. You have a very good article here Rami. I have let myself go down hill a lot in the past few years. I really need to get back in to exercise and trying to build my body back up.
    Your article sounds like a good place to start. At 60 I have a lot of catching up to do but would have to start out slow.

    • Hello Larry,
      Thank you ever so kindly for taking the time to leave a very kind comment.
      Yes however any combination in the ones mentioned is extremely good for you.
      Obviously after any time of inactivity it is always wise to start slow only focusing on a low impact exercise like hillit is not overly arduous.
      Thank you so much again for kindly dropping in and leaving your very kind comment and enjoy the road
      back to regular exercise with mental fitness.


  18. I am 54 years old and has been doing sports both on amateur and semi-professional level, both at national and international arenas. This activity takes its toll on you, and I am starting to experience the result of the activity. Stiff legs and joints, with damaged knee-joints and a really bad lower back. The lower back problems are of a kind that needs to be kept at bay, by flexibility, stretching, and strength training. As such I am on a constant lookout for new methods to keep my problems in check.

    The HILIT method of training is new to me but is very interesting. It seems to provide what I need in order to keep fit at my age. It seems to resemble the benefits of doing Tai Chi and also the forms (Kata) of Karate. It is low impact and emphasizes movement and flexibility and last but not least, it can be done by everyone. I do the forms each day, both in the morning, in the coffee breaks at work, and in the evenings. It takes just a few minutes about 5 to 10 minutes for each session and is similar to the HILIT method.

    • Hello Roy,
      Thank you for taking the time to visit and kindly leave a comment.
      High-intensity activity certainly places a lot of strain on our body’s and especially at the levels, you have operated at.
      Yes after 40 it is no longer advisable to be doing high impact activity. You are right about the similarity and you may also find the following usefulas it involves incorporating the mind exercises to have the complete set of exercises to maintain the body into our futures.


      Thank you kindly again for visiting and sharing your thoughts and views they are most helpful to
      the direction of this blog.


      • HI again Rami, appreciate the link to the other exercise. It will be interesting reading. The connection body and mind is overlooked in overcoming physical limitations that might not be limitations after all.

        All the best,

        • Thank you kindly Roy,

          It has been proved recently that the mind benefits from exercise
          Through the release of specific endorphins, It had been strongly suspected but not proven.

          Happy reading and thanks again,


  19. That is really Great! I will definitely try the Hilit method. I used to do the HIIT, but after I injured my knee I had to do other exercises Like tai chi which is softer movements for the whole body. It will be interesting to see how it works out.

  20. Hi Rami,

    This is a great article!

    I love the idea of high intensity low impact exercise. I’m definitely not as physically active as I should be but you have just motivated me to do more. Exercise is one of the most important things you can do. It positively impacts every aspect of your life.

    Thank You for this valuable information,

    • Hi Frank,

      Thank you so much for dropping in and leaving a comment.

      Exercise is indeed. It is not uncommon for people to start neglecting that aspect
      of their lives when they are in their 40’s we all live such hectic lives. However
      as you rightly state it is that beneficial that it really is imperative to adhere to.Low
      impact is also the way to proceed!

      You are most welcome and thank you most kindly for your kind comment again it is most appreciated.



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