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Exercise

Starting to exercise safely after 40

Key points

  • The CDC (US) says some physical activity is better than none.
  • The Office on Women's Health (US) and ODPHP (US) advise starting slowly if you have not been active in a while.
  • The Office on Women's Health (US) lists steps to help prevent injury, such as warming up first.
  • The Office on Women's Health (US) says to stop if you feel dizzy, nauseated, or very short of breath, or if you have pain.

Starting slowly and choosing activities

The CDC (US) says some physical activity is better than none. The Office on Women's Health (US) advises starting slowly if you have not been physically active for a while. ODPHP (US) gives the same advice to anyone who was not active before, or who has not been active in a while. [1] [2] [3]

The CDC (US) suggests picking activities you enjoy and that match your abilities, so that you stick with them. ODPHP (US) names activities that get your heart beating faster. They include fast walking, dancing, swimming, and raking leaves. [2] [3]

Avoiding injury and knowing when to stop

The Office on Women's Health (US) lists steps to help prevent an injury. One is to warm up with five to 10 minutes of a light version of your workout. Another is to slow down again afterward, until your heart rate is back to normal. It also suggests safety equipment, such as supportive shoes for walking or jogging. [1]

ODPHP (US) says that when you do muscle-strengthening activities, you should not hold your breath. It explains that holding your breath can cause unsafe changes in blood pressure. [3]

The Office on Women's Health (US) says to stop exercising if pain, dizziness, nausea, or being very out of breath comes on. It says to stop right away if you have a tight or painful chest, feel faint, or have trouble breathing. [1]

When to see a doctor

The Office on Women's Health (US) says most healthy women do not need to see a doctor or nurse before becoming active. If you have health concerns, though, or if you have not exercised for some time, it says a talk with a doctor or nurse about suitable types of activity is a good idea. [1]

The Office on Women's Health (US) says this talk is most important for women who have heart disease or diabetes, or a high risk of either. The same goes for women who have had a stroke or are at high risk of one. It also names obesity (a body mass index of 30 or greater), an injury, and pregnancy. [1]

The CDC (US) says people with a chronic health condition should talk with their doctor about the types and amounts of activity that are right for them. It gives heart disease, arthritis, and diabetes as examples. It also advises talking to a doctor before starting vigorous activity if you have been inactive or have a disability or overweight. [2]

ODPHP (US) says to tell your doctor about shortness of breath, chest pain, or unplanned weight loss. If you take any medicine, it says to ask whether the medicine can affect how your body responds to physical activity. [3]

The Office on Women's Health (US) says to talk to your doctor or nurse if you have pain that continues for days after an activity. [1]

Sources

  1. Office on Women's Health (US): Stay safe during physical activity (opens in a new tab). Last updated February 3, 2025.
  2. CDC (US): Adding Physical Activity as an Adult (opens in a new tab). Published December 4, 2025.
  3. ODPHP (US): Stay Active As You Get Older: Quick Tips (opens in a new tab). Last updated October 2, 2026.

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