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Staying Motivated with Exercise After 40 as a Plant-Based Woman

Strength Training For Fat Loss For Women

Author: Vegan Susy

We at Vegan Susy are highly familiar with the challenges of overcoming fitness plateaus and staying motivated as a vegan woman over 40. Thankfully, it is possible and can even be lot of fun.

Staying motivated with exercise on a plant-based diet over 40 requires finding enjoyable activities that meet your body where it is at. You'll find greater success if you set achievable goals, give yourself permission to slow down when you need it, and find a system of accountability.

Becoming vegan is only the first step in better caring for yourself and those around you. Exercise is a crucial ingredient for wellness and maintaining a connection to being alive. We’ll show how you can stay motivated to keep your body moving and maybe even have some fun.

10 Ways For Staying Motivated with Exercise After 40

We all know exercise is good for us, but that isn't always enough motivation to get us going and keep us moving. Women over 40 have lives heaped with demands, and it's very easy to push taking care of ourselves to the bottom of the to-do list.

But rather than add piles of guilt to the situation, try some of our exercise motivational tricks to help you stay committed to your health.

1. Find Motivation by Embracing Activities You Enjoy

Nobody will stick to a plant-based diet if they don't find vegan recipes they love and just eat the same old boring salads and soups. The same is true regarding exercise: you won't stick with it if you don't enjoy it.

Dislike gyms? Then don't go. There are many other options, including:

Dancing (Ballet, salsa, hip-hop, tap dancing, flamenco).

Yoga and Pilates studios or online classes.

Hiking, running, or walking clubs (or do the latter two on your own).

Swimming (indoors or join a sunrise group at the local lake or beach).

Rock climbing (indoor venues are a safe way to learn knots and belaying).

Rowing and Kayaking clubs.

The more you enjoy it, the more likely you'll stick to it.

2. Permit Yourself to Exercise “Badly” After 40

Similar to our first point: don’t cross off a fun activity just because you might be “bad” at it. One of the joys of being over 40 is the lack of pressure to use exercise as a path towards greatness. Nobody looks at us, thinking, “Now there is a future Olympian.” Which is freeing.

Crossing the threshold of 40 often presents us with opportunities to try an activity we never had the chance to try when we were younger due to finances, pregnancy, lack of opportunities, or people telling us we had no talent.

We at Vegan Susy have been overjoyed to meet women who, after their 40th birthday, took up ice skating, running, scuba diving, cycling, dancing, and surfing for no other reason than they always wanted to learn.

The special sparkle to these women’s delight is that they’ve given themselves permission to not be the best. Instead, they’re just working up a sweat and loving being able to finally make a childhood dream a reality.

So, give yourself permission to come last in that race, take six months to learn how to trot, or never be able to successfully pull off a double-toe loop. It’s okay if you can’t touch your toes, walk your surfboard out instead of paddling, or need electric assistance to climb that hill.

The point is you’re living life and having a blast.

3. Get Moving by Setting Achievable Exercise Goals

Having exercise goals can be inspiring and motivating, but they can also create mental walls that halt us in our tracks. The inability to meet a high level of commitment results in not trying at all.

A similar phenomenon is found in the writing community. The pressure to hit a certain daily word count can feel impossible, creating a writing block. To combat this, many writers have embraced the mantra “100 words a day.”

The idea is that 100 words is a manageable goal that doesn’t take a great deal of commitment or time to achieve. So, on days you don’t feel like writing, just aim for 100 words, and by the time you reach it, you often find you’re happy to do much more.

The writing trick works with exercise, too. Rather than avoid a lofty workout goal, tell yourself all you need to do today is a 5-minute walk, jog, or do a yoga video on YouTube. It’s short and achievable. Once you get started, you’ll often find your motivation returns, and you’re ready to do more.

4. Needing A Rest Day is Not a Lack of Motivation

“No pain, no gain” is not a slogan for those serious about their health. Sure, welcome the burn and inwardly chuckle at finding yourself winded. But exercise shouldn’t hurt, nor should you take part if you have a fever or chest congestion.

Yes, generally, exercise is good for our immune system. The Mayo Clinic even advises working out with a mild head cold can be fine.

But they warn that exercise can prolong recovery if someone attempts to work out with a fever, sore throat, or “below the head” symptoms such as an upset stomach, full body muscle aches, or lung infection.

It’s okay to take some time off, curl up on the sofa, and sip some nourishing miso soup. When you start feeling better, ease back into your workout routine to help prevent a relapse.

5. Fuel Your Fitness with Plant-Based Protein for Motivation

It’s hard to find motivation for exercise when you’re feeling sluggish. But that “meh” isn’t necessarily an attitude problem. Sometimes, when life has become hectic, we neglect to give our bodies the right fuel to keep us feeling our best, especially when it comes to plant-based protein.

Sure, carbs can give us a quick boost. But that’s not enough to sustain us long-term when our bodies are trying to build muscle. So, if you’re feeling flat, read up on our

Top 15 Plant-Based Protein Sources for a vegan diet and our Top 17 Plant-Based Protein Sources For Athletes, and make sure you’re getting enough.

6. Boost Your Confidence With Strength Training After 40

Strength training is highly recommended for women after 40. Common benefits include:

Reduce the risk of falls.

Lowers risk of osteoporosis.

Increases joint range and flexibility.

Helps manage blood sugar.

Improves metabolism.

However, recent research revealed that strength training can significantly improve our confidence, especially in aging adults. It makes sense, as when we’re weaker, we have more problems with our balance and feel more vulnerable, sometimes even frail.

But strength training helps us stand taller, literally, by improving our posture. Holding our heads high makes us more confident and motivates us to keep moving.

7. Increase Motivation by Exercising with a Friend or Group

Not everyone enjoys exercising in solitude. Exercising with a friend can add fun and accountability. Having a fitness buddy can also help distract you during the tougher moments of a workout.

Look into local clubs or groups if nobody in your social circle is keen on breaking a sweat by your side. There are many online resources to help connect women with a local runner, walking, cycling, or hiking club. Also, keep an eye out for community events like Parkrun.

Signing up for classes is also an excellent way to meet new people and make friends. Another option is joining a local team sport, like:

Softball

Netball

Volleyball

Water Polo

Cycling

8. Dogs are Four Legs of Exercise Motivation

We’re not saying anything bad about cats, but dogs are your best friend if you’re looking for motivation to exercise. They love walking in the morning, noon, night, and anywhere between. Some breeds adore jogging with their person; others are so swift they’ll happily keep up with a bike.

Dogs give exercise purpose. They are especially useful for nudging you to move when the weather is lousy. Even when it is pouring rain, a dog will be adamant that they’ve got places to sniff and territory to pee, so let’s go.

In fact, dogs are so motivating, research has shown their owners are less likely to die.

Reasons include:

Their person is more likely to exercise at least 150 minutes per week.

Playing or petting a dog releases oxytocin, which lowers stress.

Dog owners often get better sleep.

Mind you, some the research’s findings are not limited to dog owners. Apparently, any beloved pet that will go on happily walk with you has similar benefits, such as a pot belly pig or miniature horse. However, if you think picking up after a dog is bad, wait to see what a miniature horse can produce.

9. Keep Your Exercise on Track With an App or Journal

Tracker apps or journaling can help some people stay motivated with their exercise routine. (On the flip side, some find these tools stressful and anxiety-inducing. Know thyself!)

But if you love graphs, stats, and other data that show your progress, then there is a fitness app out there that is perfect for you. Some apps will even integrate with devices you wear on your wrist, allowing you to do all kinds of things with your data, including creating spreadsheets, if that’s your jam.

In fact, if you are an iPhone user, you’ll already have the health app keeping track of your steps, regardless of whether you asked it to or not. (Even removing it from your home screen doesn’t stop it.)

10. Schedule Exercise Like it's an Essential Meeting

Losing motivation with exercise after 40 isn't always due to a lack of desire. The problem is many women have difficulty putting themselves first, and the time they intend to use for their workout gets stolen by other people's needs. The best way to prevent this is to schedule your workouts like a meeting.

If you tell people, "Sorry, that's when I go swimming," they're less likely to respect your time. But if you say, "Can't, I've got an important meeting then," they'll back off in a flash, no questions asked.

Nor is it a lie. You do have an important meeting — with yourself.

Bonus: Create a Rewarding Fitness Vacation Goal

There are many worthy fitness goals are out there, including running a marathon for charity. But sometimes, we only need a vacation goal for ourselves or with people we love, like friends or family. Is there something you've always wanted to do that required better fitness?

Ideas to consider include:

Inn-to-Inn hiking where you hike between hotels, pubs, B&Bs, restaurants and "inns" throughout your vacation. This is a lot of fun.

Overnight rafting trips, ranging from a couple of days to weeks.

Yoga retreats.

Cycle tours.

Train for a skiing vacation.

Book a scuba diving vacation and get your license.

Learn to rock climb in the Rockies, or a mountain near you!

Whatever you decide, booking an active vacation will keep you motivated and produce memories of a lifetime.

Frequently Asked Questions:

Does a plant-based diet help optimise sleep during menopause?

Following a plant-based diet can help you achieve better sleep during menopause. Vegans have less inflammation and hot flashes, which create sleep disturbances. To learn more, peek at our blog post on optimising sleep during menopause.

Is being a vegan expensive?

Being a vegan isn't more expensive than being an omnivore. Have you seen the price of eggs lately? Nor are dairy and meat cheap, especially when avoiding ultra-processed varieties. But you can save money as a vegan by eating foods that are in season and by batch cooking and freezing.

Is wine vegan?

Not all wine is vegan. Many assume that vino is only made from fermented grapes. However, some wineries use animal products in the production process, such as milk protein, egg whites, and isinglass (fish bladder extract). But these can be avoided by reading labels and doing some research.

How can I stay motivated to exercise after 40?

Find activities you enjoy, set small goals, and track your progress with an app or journal.

What are the best exercises for women over 40?

Strength training, yoga, hiking, swimming, and group fitness activities help maintain health and motivation.

Conclusion:

It is perfectly natural to sometimes hit fitness plateaus and lose your motivation. The trick is to not beat yourself up about it. Instead, acknowledge it and then examine why.

Are you bored and need a new activity? Or perhaps your diet needs an adjustment. But with mindful awareness, you can get through this slump and continue your commitment to taking care of you.

💚 "Happy Plant-Based Eating & Exercising!" 💚

Plant-Based Susy

Plant-Based Nutrition Professional & Weight Loss Coach

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