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Marek Struszczyk

Co-Founder ManagerUp

Last modified: June 8th, 2023

You work hard to achieve the results you want in your career, but are you functioning at your optimal level? What if you could program your body to work as efficiently as your computer- like a well-oiled machine that delivers speed and perfection under even the most strenuous demands?

Take steps right now to shape and redefine the new you.

fit over 40

1. Setting Goals

The first step to achieving success in your endeavor to be fit over 40 is to set goals. As a busy executive, you know this and do it quite well. Now it is time to apply what you are already so good at doing on the job to the rest of your life.

Your goals must be measurable, not vague. Stating that you want to get healthier is not a measurable goal. Be specific in your language just like you would when setting expectations for your employees.

What exactly do you want? Perhaps finishing a race would satisfy your competitive edge. Or maybe you’ve always wanted to cross chin-ups off of your bucket list. Could it be time to listen to your doctor’s advice and finally shed that extra 10 pounds? These are things that can be definitively measured and tracked on your journey to being fit over 40.

Go ahead and make a list. Like rungs on your business career ladder, those little checkmarks might be just the motivational push you need to press on. Engage your entire office in this new way of life. Set up office fitness goals and competitions, such as who can walk the most steps or who can climb the most stairs. Keep the time ranges small in order to keep spirits high. Provide incentives in order to motivate your employees.

2. Formulate a Plan

Your list of accomplishments is long in the workplace. How did you get there? You made plans and followed them. If you plan to be fit over 40, think of this new lifestyle change as your job. Approach it with focus and determination and write down your plan of action. Start simple, and stay consistent. You didn’t go from college graduate to CEO overnight, nor will you move from couch potato to gladiator in one day.

As a busy executive, your time is valuable; use it wisely. If exercising before work is the only way you’ll get it done, lay out your workout clothes the night before, and get moving first thing in the morning.

Perhaps your workout is your de-stress time after a busy day. Pack your gym bag, and take it with you to work so you can head straight to the gym with no excuses. Stay active on your lunch break, move your body whenever possible.

3. Invest Well

Stay focused on the expertise and accountability of a personal trainer. A trainer can assist you in formulating a detailed blueprint of your fitness and nutrition plan. Consider this a valuable investment of your time and resources.

4. Settle In

Rome wasn’t built in a day. Brick by brick, you will lay this foundation for your new lifestyle. If these changes are to stick, it will be the every day, small steps that get you where you want to be, fit over 40.

Focus on the small changes, such as parking your car farther from the office, forcing yourself to cover more ground and boost your step count each day. View the elevator as “in case of emergency only”; the stairs are your new best friend.

Set a reminder on your phone to get up and move every 30 minutes. Buy a standing desk. Staying sedentary for extended periods of time does not jive with the new you, the you that is fit over 40. Keep that metabolism revved up with frequent trips to the water cooler. Not only will you stay hydrated and not miss a morsel of office gossip, but you will also log more steps.

5. Power of Positive Talk

How you think and what you say greatly influences the hormones responses coming from your body. Commit to stop using phrases such as “I want” or “I wish”. Replace them with powerful phrases, including “I will” and “I am”. Your language is a reflection of what you believe, and what you believe defines who you are. Your lifestyles choices are in your hands. Dominate your decisions with the power of positive self-talk.

6. Time as Currency

You have a busy schedule to maintain; you don’t have hours to linger in the gym. Try some High-Intensity Interval Training, or HIIT cardio, to get more bang for your buck. This can be done using any format, including running, swimming, rowing, biking, or stair climbing.


Warm up in order to prevent injury and set your body up to burn fat rather than sugar. A thorough warmup will elevate your core temperate and deliver oxygen to the working muscles. After a warmup, alternate periods of high intensity with recovery.

For example, run hard for one to two minutes, and then walk briskly for one to two minutes. Continue this pattern for 20 to 30 minutes. Cool down with a comfortable walk to allow the blood to return to your heart. Stretching or foam rolling afterwards will help the muscles recover and prevent soreness.

Leave a comment detailing how you’re doing on your journey to being fit over 40.


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