Let’s be real — I don’t have time for 5 a.m. smoothie bowls
If you’re anything like me, your 40s don’t look like your 20s. Between juggling kids’ schedules, running a business, trying to stay sane, and carving out a little time for myself, the idea of “healthy living” has changed a lot.
Gone are the days of long gym sessions or picture-perfect smoothie bowls. Now I aim for practical wellness. I don’t do everything perfectly (spoiler: no one does), but I’ve built a few simple habits that stick, are realistic to maintain, and help me feel good without the overwhelm.
Healthy habits that actually work for women in their 40s
1. Morning movement in comfy activewear
I’m not training for a race, but I move when I can — walking the kids to school, a quick yoga flow in my office, or a short bike ride. It all adds up, and making movement easy is key.
I basically live in activewear. Comfortable leggings and a supportive sports bra make it more likely I’ll move, even if it’s just stretching between Zoom calls. I’ve been loving adidas lately — the pieces are flattering, hold up to mom-life, and I don’t feel the need to change unless I really have to.
2. Prioritizing sleep — even when it’s not perfect
I can’t run on four hours of sleep anymore. I protect my sleep as much as I can: trying to get to bed around 10, reading a few pages, and keeping my phone out of reach. Some nights are interrupted by kids, hormones, or a busy mind, but winding down intentionally helps a lot. For me, that means limiting screens before bed, skipping caffeine after mid-afternoon, and managing stress as best I can.
3. Drinking water like it’s my job
Hydration used to be an afterthought. Now I keep a big water bottle with me and aim to refill it a few times a day. It’s a small habit with big effects on energy, digestion, and skin.
4. Meal prepping — not for Instagram
I’m not making bento boxes or prepping 21 matching meals, but I do a little prep on Sundays: roast a tray of veggies, cook grains, grill chicken, or chop produce. Having ready-to-go food makes healthy choices easier. I also plan meals around our week — quick or pre-made options for busy nights, and more involved meals when we have time.
The goal is ease, not perfection.
5. Saying no without guilt
Protecting my time and energy is a big part of staying well. I’ve learned to say no to things that drain me. Whether it’s skipping an event or turning down dinner when I need to rest, setting boundaries is a form of self-care.
6. Wearing activewear most days and owning it
Activewear is my uniform — comfy, cute, and ready for spontaneous movement. Whether I’m dropping kids off, running errands, or doing a quick workout, I feel prepared without a wardrobe change. I wear my workout shoes a lot too — I need shoes that can keep up.
Pro tip: choose breathable, high-waisted, stretchy pieces that feel good all day. And pick a backpack that works for kids’ outings, gym trips, or quick weekend travel.
7. Taking 10 minutes a day for me
Some days that’s journaling, other days it’s a short meditation or hiding in the bathroom to listen to a podcast. It doesn’t need to be fancy, just intentional. Those ten minutes change how I show up for everyone else. It’s not selfish — it’s essential.
8. Considering hormone support (because, hi, 40s)
Hormones shift in your 40s, and it’s worth paying attention. I’ve started learning about hormone replacement therapy (HRT) and how it can affect energy, mood, and metabolism. It’s a personal choice, but talk to your doctor if you notice changes. Feeling good in your 40s isn’t just diet and exercise — it’s whole-body health.
Final thoughts
Being healthy in your 40s doesn’t mean checking every wellness box. It means finding what works for you, sticking with the small things you can, and letting go of the rest. Some days I nail all my habits. Other days I don’t — and that’s okay.
If you take one thing from this: your version of “healthy” doesn’t have to look like anyone else’s. It doesn’t have to be perfect to be powerful.
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