Fitness - Conquer the Autumn Chill: Staying Active Over 40

Connect & Grow Magazine: Issue 20 May 2025

Well, we are well and truly into Autumn now in the Southern Hemisphere! And in Melbourne, Australia, where I’m from, you can definitely feel the change in the seasons. Here, we have cooler nights, shorter days, and crisp, cool mornings. We also have vibrant autumnal foliage, especially in the hillier suburbs or in the surrounding country towns.

Unfortunately, it is also (for some) the perfect excuse to wrap themselves up tightly with a warm cosy rug, a cup of cocoa, and... stay hibernating through the next few months until Spring has sprung (September). And I truly do get it! After 31 years as a personal trainer and clinical nutritionist in this city, I see countless clients grapple with the motivational dip that autumn very often brings.  As I become older (now just into my nifty 60s), I see what happens to my clients from the ages of 40 onwards if they don’t develop a regular exercise and healthy eating plan.  This is the time to set it in place, so it becomes a lifetime habit! (and I do go with the 80/20 rule) If we can stick to healthy eating and exercise for 80% of the time, we can get away with 20% for soul (the occasional wine and snuggles on the sofa 🙂.

And as a woman who’s been in this game for over 3 decades now, I’ve learned a thing or two about motivating women (and men) to stay active in these months, even when the mercury drops.  It’s not about pushing ourselves to the max, but it's about finding your momentum and maintaining all those wonderful gains you achieved in the warmer months.  And believe me, this is when we really need to change our mindset - if we don’t make time for our wellness, then we have to make time for our illness - what would you rather it be? Prevention, or looking for a cure? Let’s look together at finding sustainable routines that fit into our lives, look after our bodies, and leave us feeling energised and good about ourselves, not completely zonked and exhausted - leave that to the 20-year-olds....they will learn!

So let’s look at some undeniable facts:

1. The Cold

Melbourne’s autumns can be unpredictable.  One minute, we’re basking in sunshine (as I write this, it is a day of 30 degrees!), and the next, you’re battling a chilling breeze that goes right through you! The solution? Easy peasy - layers! Thermal base layers, fleece jackets, and waterproof outerwear are your new best friends.  Make sure each layer is super light as well. Reputable Outdoor/camping shops are great for finding this type of gear. And don’t forget good quality workout shoes with grip - there’s nothing worse than coming a cropper on slippery paths festooned with mud or leaves - believe me when I say I’ve landed painfully on my bottom doing hikes or runs with the wrong sort of shoes on - ouch! Maybe you are better off sticking to indoor classes like Pilates or yoga - change it up for the cooler months, especially if you are not a fan of being outside in the chillier weather!

2. The Shorter Days

Less daylight means less time for outdoor activities. Plan workouts strategically. Sometimes, a lunchtime gym session or an early morning walk before work can be super effective, even if it is only for 30 minutes. The Exercise Council of Australia recommends we exercise for a minimum of 30 minutes six times a week, so you are within the guidelines!

3. Busy Schedules

Life does seem to get busier as we get older.  How do we fit in work, family and social commitments, let alone our commitment to stay active? This is where learning to say no to others’ requests and yes to your own health work. Prioritise your fitness.  There is wealth in health, and you can’t work on anything else properly if you don’t have it.  Maybe divide your 30 minutes into six 5-minute intervals on your extremely busy days.  Our mind also works better if we combine study/work with short breaks!

4. The “I’m too Old” Myth

            This is the biggest lie of them all.  Let me call you on this BS right now.  None

 Of us are ever too old to start/keep exercising.  Fun fact: Regular physical    activity is more crucial than ever after 40, helping to maintain bone density

Muscle mass, cardiovascular health, and mental wellbeing.  It’s about building strength and stamina, not winning races (although of course you can still go that route, if you want to, it just requires the right training and will power, if you think you can, you can, if you think you can’t, you can’t.  You’ll be right each time!)

5. Exercise is perfect for Women over 40

Forget gruelling HIIT sessions (unless that’s your jam!).  Focus instead on exercises that build strength, flexibility and balance.

6. Strength training

Absolutely crucial for combating age-related muscle loss.  Think bodyweight exercises like squats, lunges, push-ups (against a wall if needed) and planks. Consider joining a class or working with a trainer to ensure correct form.  I teach older adult classes where the age range is from 50s to late 70s, and these women put others in the age group to shame.  They use decent kg weights, they are flexible and fitter than some 20 somethings I know, and they do it all with laughter and good grace!

7. Yoga and Pilates

These classes improve flexibility, balance and core strength.  I teach these classes to anyone in the age range from 40s to 90s.  No matter what age you are, these type of exercises are going to keep the body supple, and the mind agile. They help prevent injury from falls too, as this sort of work really does make a difference to core strength and balance.

8. Walking

A simple yet highly effective exercise, and something I do every day, even when I’ve done other forms of exercise.  Aim for at least 30 minutes of brisk walking most days of the week if you can!

9. Swimming

An excellent low-impact exercise that keeps our joints supple (oiled) and arthritis at Bay, plus very good for heart health!

10. Finding Your Fit

Really, the most important thing for all of us to do is find activities we enjoy. There is no point in forcing ourselves to do something we hate! If this is a new concept to you, but it’s something your creaky joints or doctor has advised you to embark on, make sure you are doing something that fits your lifestyle and motivates you.  Maybe consider joining a friend in an exercise group (outdoor or indoor) so you are held accountable (plus it’s generally more fun too ;-) ). 

Autumn shouldn’t be a time of inactivity.  Embrace the season, layer up and find ways to keep moving.  Your body (and mind) will thank-you for it.  And remember, I’m always here to help guide you on your fitness journey. Let’s make this Autumn your healthiest yet!

Written by

Vivienne Derwent

‘Inside Health, Outside Vitality’

Vivienne Derwent

B.HSc. ANTA

M:0402 076 103

Email: viv@vnutri.com.au  

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(C) Break Free Consultancy 2025

Disclaimer: All information is accurate at the time of publication and subject to change