Fitness | Atlanta Health Council

Adapting Your Fitness After 40: Low-Impact Moves That Work Like Magic

On 09/27/2025 By John Roach In Health

Crossing into your 40s doesn’t mean throwing in the towel on workouts—it just means working smarter. Your body deserves exercise that keeps you strong but doesn’t punish your joints. Science backs this up: studies show low-impact activities can reduce the risk of injury while still boosting muscle and cardiovascular health. Here’s the secret: you don’t need punishing HIIT sessions to stay fit. The right moves can fire up your energy, improve flexibility, and support long-term strength. It’s about keeping workouts consistent, enjoyable, and effective for the stage you’re in now.

Walking With Intention

Walking sounds simple, maybe too simple, but it’s seriously underrated. A brisk 30-minute walk can strengthen your heart, burn calories, and reduce stress levels. Doctors often recommend it because it’s safe, adaptable, and accessible to almost everyone. To keep it interesting, mix in intervals by alternating fast and moderate paces. Add in a podcast or playlist and suddenly it feels less like exercise and more like “me time.” The bonus? It doubles as a mood lifter after a long workday.

Swimming for Strength and Joint Relief

Swimming is basically exercise wrapped in therapy. The water supports your body weight, which eases stress on your knees, hips, and back. At the same time, it works multiple muscle groups, giving you a powerful full-body workout. If swimming laps feels boring, water aerobics or resistance training with pool equipment can spice it up. These activities keep the heart rate steady without leaving you sore the next morning. Plus, being in the water itself has a calming, almost meditative vibe.

Yoga and Pilates for Core Power

Balance and flexibility start to matter more as the years tick by. Yoga and Pilates both help build strength while keeping your core stable, which protects against everyday injuries. They also improve posture—something many people over 40 notice slipping. The best part? These practices can be scaled to your comfort level. A 20-minute beginner-friendly flow or mat Pilates routine can do wonders without making you feel overwhelmed. Plus, the breathing techniques often leave you more relaxed than when you started.

Cycling Indoors or Out

Cycling brings cardio benefits without the pounding of running. Whether you’re pedaling outside in fresh air or spinning indoors, it’s a joint-friendly way to keep endurance up. Studies show regular cycling also improves mental health and reduces the risk of chronic diseases. For outdoor rides, start with shorter routes and gradually build distance. If you prefer the gym or a home bike, adjust resistance for variety. Cycling also makes it easier to sneak fitness into social activities—group rides or spin classes can keep motivation alive.

Strength Training With a Gentle Touch

Yes, lifting weights still matters after 40. Muscle naturally declines with age, so strength training helps maintain function and independence. The trick is focusing on lighter weights with higher reps or resistance bands to avoid unnecessary strain. Think bodyweight squats, resistance band pulls, or light dumbbell routines. These moves don’t just tone muscles—they also support bone density, which becomes increasingly important over time. Consistency beats intensity here, and a little goes a long way.

Fitness after 40 isn’t about chasing extremes. It’s about choosing movements that work with your body, not against it. Low-impact exercises like walking, swimming, yoga, cycling, and light strength training can keep you feeling powerful, …

How to Choose the Right Sarms

On 12/04/2020 By John Roach In Fitness

Selective Androgen Receptor Modular (SARMS) are mainly involved in the functioning of hormones in the body without side effects. Although they are not legalized in some countries, they are still used because they have proven to be working.

Before buying SARMS, make sure you are buying the best product, if possible, research the supplier and manufacturer.

Determine Cost

The cost of SARMS will be different depending on the use and the type of brand. There are brands whose products are normally higher, especially the bigger and established brands.

The price can also vary depending on the ingredients used in the product. The ones with higher and quality ingredients the prices will obviously be high.

Determine Your Need

Different SARMS serve different purposes; choosing the one that is suitable for your need is essential. For example, Ostarine is the best if your aim is to increase muscle mass.

Ligandrol is far much stronger than Ostarine. You might consider taking the stronger one for better and faster results. Try RAD 140 to improve your cardiovascular performance and Ligandrol for stronger bones.

Find the Reviews

Buying a fake or counterfeit product can be very dangerous. Follow expert bloggers and influencers to get reviews about the product.

Find the bloggers who are not biased and will give genuine reviews. They will tell their experiences either good or bad, enabling you to make an informed decision without doubts.

Get the Quality

The ingredients of a product tell a lot about its quality. Authorized stores will definitely sell legit and quality products, select where to buy to get a quality product. A quality product will give you maximum results that you need.

Where to Buy

SARMS are sold in drug stores, online stores and fitness centres. You can visit the store to purchase the product, and this can give you an advantage.

You get to ask the salesperson any questions concerning the product, unlike buying online, where you do not interact with a salesperson. Visiting a store can also help you get the correct information on the dosage and use. Whether you are buying online or visiting a store, ensure that the dealer is authorized.

Beware Of Fake Products

Nowadays everybody wants to make money and what an easy way than creating a fake product? Fake SARMS are flooded in the market and are usually cheap than the original.

A counterfeit product might work but give you side effects in the long run. Do verification of the store before buying. Some products have codes which you can scan to check the authenticity.…

4 Tips to Help You Get the Most Out of Your Training

On 04/04/2020 By John Roach In Fitness

Once a new year begins, everyone is usually psyched about hitting the gym to achieve their new year resolutions. However, how many of these individuals complete their goals. Many of the people training are more focused on their physique and lifting more while ignoring some fundamental habits. If the individual does not notice any results, they may end up wasting funds trying numerous supplements and remain with the same results with little to no change.

Below is a list of things you should consider if you want to get the most out of your training routine. Some of the tips are essential because they help you maintain your gains for an extended period.

1. Hydrate & Rest

Making sure your body is hydrated is very important. This will help boost the rate of metabolism in your body hence having an impact on your training routine. This is because improved hydration has the potential to help individuals shed off weight. Also, make sure you get adequate rest and appropriate sleeping patterns. After every workout, stretch out your limbs and joints to help your body experience a less discomforting case of delayed onset muscle soreness (DOMS).

2. Do Not be a Copycat

One common mistake made by people, especially those who are new to the gym environment, is copying what others are doing. Avoid the mentality that if you duplicate what the largest guy is doing, you are likely to get as big as them. Keep in mind that people have varying genetics, and in some cases, what works for a particular bodybuilder may not be effective for you.

3. Experiment and Take Notes

If you are new to training, try using YouTube tutorials to experiment and find out what works well for you. Take notes and always look to improve your form when performing sets and reps. Try and have fun as much as the workout may turn out to be challenging. With a positive mentality, you will develop the habit of training regularly. Training constantly is also key to getting the results that you desire.

4. Extra Tip

Whenever you find a problem or challenge with your routine, feel free to inquire from people with longer training experience like a fitness coach in your local gym. Remember, if you do not ask, you will never know.…

Exercises you can do at home

On 10/13/2017 By John Roach In Fitness

Sometimes, exercise and keeping fit does not always require you to go to a gym. There are various exercises that you can do in your private space, and keep up with your fitness goals. The biggest advantage is that you can work out any time you want. In addition to that, you can always shift between various exercises based on the body parts that you want to work on. Therefore, next time you do not feel like going to the gym, or you just do not have the time for it, do not worry. What you need to know is how to pick the exercise routines that will give you the best results without having to struggle too much. Remember that there may be no instructor to take you through and therefore, you should pick something you can do on your own. We have selected these exercises you can do at home to help you make the right choices.

Workouts you can do at home

Aerobics

Aerobics are the simplest types of exercise you will ever find around, yet their benefits are amazing. With such exercises, you do not need a lot of energy to go through. You can choose to jog around your home, take a walk, ride a bicycle, or just jump rope. The ability to turn some aerobics into fun activities with your family makes them even better. For instance, you can choose to engage in a rope jumping competition, or run with your folks and have some fun as you lose weight at the same time. You just need to make it a regular habit, and your weight problems will be controlled.

Light strength training

You can also tone your muscles, increase your strength, and achieve all your fitness goals without having to leave the house. All that you need to do is to find some simple equipment and weights. You can do this by getting a pair of dumbbells and a bench. You can lift the weights that you are comfortable with. The best part about this is that you can use the weights to work out every part of the body. Whether you are thinking about abs, thighs, lower back, or limbs, they all will be well taken care of when you try weight training at home.

Push-ups and squats

With no work out equipment at all, you can still train home and get rid of those extra pounds. Some of the best exercise routines are squats and pushups. With these, the weight that you need to train your muscles is your own body. You only need to know how to position yourself so that at the end of the day, you are doing it right. You may want to start with a set of few push-ups or squats then advance as your body becomes more accustomed to it.

To be successful when using these exercises you can do at home, you should be consistent. The fact that you are doing it at home does not mean that you should not care how you do it. Come up with a home exercise routine, and stick to it. Always make sure that you have created time for these routines no matter how busy your schedule may be.…