It sneaks up on you, doesn’t it?

One day, you’re living life, chasing goals, juggling work, relationships, and responsibilities. Then suddenly, something happens…a redundancy, a breakup, or maybe even a health scare and it hits you like a ton of bricks: When did I stop putting myself first?

You’ve spent years putting everyone and everything else first. You’ve told yourself you’re too busy, you’ll start tomorrow, or next week. But now you’re sitting here, realising the toll it’s taken: high blood pressure, an expanding waistline, constant aches and pains, maybe even a reliance on painkillers just to get through the day.

You feel stuck. Overwhelmed. Maybe even defeated.

But here’s the truth: it’s not too late to turn things around.

The Brutal Truth: How Did We Get Here?

Life has a way of piling up. By the time you hit your 40s, you’ve likely faced your fair share of challenges: career changes, relationship struggles, financial stress, or even losing someone close. You’ve been grinding to keep it all together, and somewhere along the way, your own health got left behind.

You tell yourself you’re too tired, too busy, or that you’ll get to it later. But as the years go by, the excuses stack up, and so do the consequences.

The harsh truth? Nobody’s coming to save you. It’s on you to decide that enough is enough.

The Turning Point

Think about it… where is this path leading? Increased medications? Struggling to keep up with your friends on a weekend hike? Avoiding social events because you don’t feel comfortable in your own skin?

This is the moment to make a choice. Will you keep going down this road, or will you decide to make a change?

Reclaiming your health isn’t about going back to who you were in your 20s. It’s about becoming the best version of who you are now.

How to Reclaim Your Health and Fitness

Step 1: Acknowledge the Reality Without Judgment

You’re not in your 20s anymore, and that’s okay. Your life has changed, your body has changed, and so have your priorities. But none of that means you can’t be fit, strong, and healthy again.

The first step is to stop beating yourself up. You’re here now, and that’s okay. What matters is what you do next.

Step 2: Find Your Why

What’s driving you to make a change? Maybe you want to feel confident again, reduce your blood pressure, or simply have the energy to do the things you enjoy without feeling held back.

Your “why” is the anchor that will keep you moving forward, even when things get tough. Write it down, make it personal, and remind yourself of it daily.

Step 3: Start Small, but Start

When you’re out of shape, the idea of getting fit again can feel overwhelming. But you don’t have to overhaul everything overnight.

•Start with 10–15 minutes of movement a day. A short walk, some push-ups, or even stretching.

•Swap out one unhealthy meal or snack for something better.

•Focus on small, consistent changes—they’ll build momentum over time.

Step 4: Set Realistic Goals

Forget about trying to look like your 20-year-old self. This is about creating a version of you that’s fit for your 40s and beyond.

•Lower your blood pressure or reduce your reliance on medication.

•Lose a manageable amount of weight.

•Feel strong enough to take on physical challenges—whether it’s a hike, a swim, or a gym session.

Set specific, achievable goals that align with where you are now.

Step 5: Build the Courage to Prioritise Yourself

Making a change takes courage, especially if you’ve spent years putting everything else first. But here’s the thing: prioritising your health isn’t selfish. It’s necessary.

When you invest in yourself, every part of your life improves—your energy, confidence, relationships, and even your ability to handle stress.

Why Your 40s Are the Perfect Time to Start

Yes, your body changes in your 40s. Metabolism slows, recovery takes longer, and things don’t come as easily as they did in your 20s. But here’s the flip side: you now have the life experience to know what matters and the resilience to see things through.

Fitness in your 40s isn’t about chasing perfection. It’s about feeling good, moving well, and building a foundation for a healthier future.

You’re stronger than you think. You’ve overcome challenges before, and you can do it again.

What Happens If You Don’t Start?

Let’s be honest. If you don’t make a change, things aren’t going to magically get better. Instead, you’re looking at:

•Increased risk of chronic diseases like heart disease or diabetes.

•More medications.

•Less energy and more physical limitations as you age.

•Living a life that feels smaller and less fulfilling.

But if you do start? You’re setting yourself up for a stronger, healthier, more energised future.

Useful Resources for Australians

•The Heart Foundation: Offers tips on managing heart health, a major concern in your 40s, with information on nutrition, exercise, and stress management. heartfoundation.org.au

•Australian Government Health and Fitness Guidelines: Provides evidence-based advice on staying active and healthy through your 40s and beyond. health.gov.au

•Beyond Blue: Supporting mental health and wellbeing, especially during major life transitions like job loss, relationship changes, or loss of loved ones. beyondblue.org.au

•The Australian Physiotherapy Association (APA): Find local physiotherapists for pain management and recovery tips to help with mobility, back pain, and joint health. physiotherapy.asn.au