If you can do these 7 things in your 40s, you’re in great shape

1 Oct, 2025 | Admin | No Comments

If you can do these 7 things in your 40s, you’re in great shape

How can you tell if you’re physically fit for your age? Is it being able to run up the stairs without getting out of breath? Or is it being able to touch your toes without bending your knees? In this edition of ‘if you can do these 7 things, you’re in great shape,’ we’ll be looking at those in their 40s, and highlighting some of the main physical activities that can determine whether or not you might need to spend some extra time looking after yourself to ensure longevity (Picture: Getty Images)

Metro consulted Dr Claire Merrifield, medical director at Selph, to draw up a list of challenges. However, in case you find these difficult, she states that she picked ‘aspirational’ tests which are not meant to be easy. Meaning, whether you master them instantly or it takes a few months, they’re goals towards a healthy body. Bottom line? Don’t be disheartened if you’re not there yet. ‘Just think about how you can incorporate more movement into your days and your life so that you naturally train your ability to do these things,’ Dr Merrifield says. One step, squat, walk, ruck at a time… (Picture: Getty Images)

1. Do a full bridge for one minute

Hands up, who remembers doing these at school? It’s likely been a hot minute since you’ve attempted a bridge, and honestly, even though they look pretty easy, they’re a lot harder to manage in your 40s. For those not familiar with the bridge (some may remember it as the ‘crab’), it involves lying on your back, planting your feet firmly on the floor, your palms on the floor either side of your head, and raising your body up with your back arched (Picture: Getty Images)

1. Do a full bridge for one minute

‘This is something most of us did for fun when we were children, but we lose flexibility and strength as we get older. Most of us also start to become more hunched as we become less active and spend more time on screens,’ explains Dr Merrifield. With that, she recommends trying the difficult pose with support for the first few times, as you may find that your arms/shoulders aren’t strong enough initially to hold or lift your full body weight off the floor. ‘This is why it’s an aim,’ she reassures (Picture: Getty Images)

1. Do a full bridge for one minute

‘If you can hold a full bridge pose for even a couple of seconds, it shows really great upper and lower body strength and flexibility.’ The expert then advises working up to a minute. However, if you can’t get up at all, start by working on your upper body strength, doing half bridges to help with your leg strength and then working your way up. Ultimately, she says that if you can’t do a half bridge in your 40s and don’t have any physical limitations, it’s time to start moving more. ‘Speak to a personal trainer or physiotherapist to help you get started,’ the doctor recommends (Picture: Getty Images)

2. Run or jog for 20 minutes without stopping

‘You may be very out of breath by the time you’ve run for 20 minutes, especially if you don’t do any cardio regularly,’ notes Dr Merrifield. It may be that you can’t do it the first time you try, and it takes a few weeks to work up to this. But, the doctor explains that for someone without physical limitations, being able to run consistently for 20 minutes in your 40s demonstrates a fantastic exercise capacity (Picture: Getty Images)

3. Ruck

If you’ve never heard of rucking, it’s basically a fitness activity that involves walking or hiking with a weighted backpack. According to Dr Merrifield, a good goal is to aim for around a third of your body weight, so around 20kg if you’re 60kg for example. ‘This is a brilliant strength trainer and helps convert a walk into a workout,’ the expert notes, adding that it also gets you out into nature and puts your body under enough pressure to build muscle and stamina. For those in their 40s with small kids, the doctor says the exercise can be a great bonding parent-child session. Because rather than carrying around a backpack, pop your son or daughter in their carrier and carry them instead (Picture: Getty Images)

4. Balance on one leg, without holding onto anything, for 2 minutes

Dr Merrifield explains that this exercise puts a lot of strain on the small muscles of your feet and lower legs, and also challenges your balance and proprioception. For an extra challenge, she recommends trying it with your eyes closed. ‘A great tip is to stand on one leg while brushing your teeth, and alternate between legs,’ she says, adding that maintaining balance is absolutely essential for healthy ageing (Picture: Getty Images)

5. Carry two really heavy weights, one in each hand, for a minute

With this activity, Dr Merrifield says the heavier the better. Don’t have weights? No problem. The expert says you can test yourself with household items: load up two shopping bags fairly equally with heavy items and see how far you can walk. According to the doctor, this exercise trains your grip strength, which is an important predictor of mortality. ‘The ability to carry heavy weights for at least a minute shows good current strength that can be trained further,’ she states (Picture: Getty Images)

6. Hang for 1-2 minutes

Again, this was something we did with ease when we were children. But being able to hang from a bar for over a minute in your 40s demonstrates powerful shoulder stabiliser strength. Dr Merrifield says this is crucial for helping us balance, move and carry as we age (Picture: Getty Images)

7. Hold a plank for 3 minutes

From the bridge to the plank, this one is harder than it looks, too. To get into position, put either your hands or forearms on the ground, raise your body onto your toes and hold your body elevated with your back straight. ‘Plank poses are fabulous for core strength, and to be able to hold one for three minutes requires training,’ states Dr Merrifield. She explains that doing regular planks is a form of isometric contraction, which helps reduce blood pressure. ‘This has benefits for reducing the risk of heart disease and strokes,’ she adds. Our advice to you? Get planking, people (Picture: Getty Images)

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