Exercise has always played an important role in maintaining health, but in one’s 40s it becomes even more essential and more personal.
As the body begins to change, many people shift from exercising for appearance to exercising for wellbeing, placing greater importance on strength, flexibility, balance, and recovery. Movement is no longer about extremes, but about listening closely to the body’s needs, respecting its limits, and preventing injury.
Low-impact and consistent routines are favoured over intensity, and rest is seen as a vital part of progress rather than a setback.
Asian Voice spoke to fitness enthusiasts about embracing a healthier lifestyle in their 40s, the benefits it brings, and more.
On fitness in midlife, author and fitness coach Lavina Mehta MBE said many South Asians in their 40s are embracing a healthier, more balanced lifestyle. She shared, “I’m so glad a powerful shift is happening in the South Asian community, especially for those of us in our 40s—more people are prioritising health and longevity.”
After requalifying as a personal trainer at 40, just before the Covid pandemic, she launched a national campaign to “Get UK Asians Fit” in response to higher rates of diabetes and heart disease. Lavina added, “That’s why I started offering free home workouts to make movement truly accessible.” She continues to share weekly sessions through YouTube and free community workouts on Zoom alongside her 78-year-old mother-in-law.
Lavina also serves as an ambassador for Diabetes UK and advocates for realistic, low-impact movement. She emphasised, “My slogan is ‘Exercise for Sanity not Vanity®’, it’s not about how we look, it’s about long-term health.”
Through her bestselling book, The Feel Good Fix, and her popular micro-movement idea, Exercise Snacking, she said, “I’m passionate about empowering midlife South Asians to move more, sit less, reduce stress, and lower the risks of chronic illness, to feel good physically and mentally.”
Fitness in your 40s is about healing, balance, and consistency
Reflecting on the evolution of fitness, Founder of Fitness Reborn UK, Nazia Khatun, said, “We’ve moved away from the skinny trend to body acceptance. Exercise now serves to help us heal, recover, and reconnect with ourselves and nature. Newer forms like reformer Pilates, functional training, and hot yoga suit a generation seeking balance over burnout.”
She added, “Neuroscience is showing how movement rewires the brain, releases stored trauma, and improves emotional regulation. For South Asians, this is transformative, making fitness a form of collective cultural healing. Personally, I no longer chase Western ideals of fitness and beauty, after years of recovering from an eating disorder and body dysmorphia.”
Advising those in their 40s, Nazia said, “Your 40s are a reset and require a new mindset for your body and mental health. The old ways no longer work, your body needs compassion, not punishment. Consistency comes from feeling safe in your nervous system and committing to small daily actions: walks, light resistance, and mindful movement. Focus on how you want to feel, not just how you look.”
She added, “I help South Asian women rebuild their relationship with their bodies through gratitude and healing the inner child. Letting go of emotional baggage makes fitness effortless. Exercise becomes an act of self-love, a habit rather than a chore, helping you return home to yourself while still challenging your limits.”
Shyy Sachdev, who began exercising in her 50s, said, “I was overweight, pre-diabetic, and dealing with menopause. I knew I needed change, but I didn’t try to do everything at once. I focused on one habit at a time, cutting biscuits and samosas, eating earlier, increasing protein, and joined coach-led gym classes, which kept me accountable and made the process enjoyable.”
She added, “Consistency is queen. Even 10 minutes of stretching, walking, or light weights every day builds a routine. Over time, exercise became as normal as brushing my teeth.” Today, Shyy is medication-free and credits these steady, small efforts with turning her health around, staying fit, and feeling stronger as she ages.
