Recently, I posted a video with one of those motivational TikTok voiceovers that said something like, “You should exercise daily. Go to the gym every day.” It was one of those “get up and move” audios that makes you feel like you need to drop everything and hit the gym immediately. After posting it, I got asked so many questions: “Do we really need to exercise every day?” “How often is enough?” “And what kind of exercise should we be doing — especially for women over forty?” Let’s break that down — starting with the most common one: How often should you exercise?
How Often Should You Exercise?
There isn’t one magic number that fits everyone, although I’ll share the general guidelines in a moment. But before we get into the science, here’s a simple rule of thumb: move as much as you can, as often as you can.
Now, if you are still wondering why on earth you need to exercise, check out “Exercise: A Path to Better Health for Women Over Forty.”
The truth is, our bodies were made to move. When you slow down, your body slows down. The more active you are — even in small ways — the more energized, flexible, and resilient you’ll feel.
That said, spending hours at the gym every day isn’t realistic for most of us, especially in this midlife season when family, work, and life are all still full. So instead of stressing about “getting to the gym,” focus on moving consistently. Some days you’ll have time for a full workout. Other days, it might just be a walk after dinner, a good stretch before bed, or dancing in your kitchen. It all counts.
So, yes, the gym is great — but it’s not the only way to stay fit and strong. You can stay active and healthy without a gym membership. Now, let’s look at the general guideline.
The General Recommendation
According to health experts, adults should aim for at least 150 minutes of moderate-intensity activity each week, plus two to three strength training sessions.
Before you tune out, let’s break that down — that’s only 30 minutes a day, five days a week. And you can spread those minutes throughout your day.
Now, moderate-intensity cardio doesn’t mean running until you can’t breathe or doing endless jumping jacks. There are plenty of enjoyable ways to get your heart rate up.
Examples of moderate-intensity cardio include:
1. Brisk walking (the kind where you can talk but not sing). If you are a walker, how many steps do you need to take daily? Find the answer in this blog post – “How many steps should you take daily?”
2. Dancing. And if you think dancing is not enough aerobic exercise, this blog post is for you – “Dance Your Heart Out – 14 Health Benefits of Dancing.”
3. Swimming or water aerobics.
4. Cycling.
5. Gardening or yard work.
6. Playing with your kids or grandkids.
Anything that gets your heart pumping counts. And you don’t have to be perfect, just consistent.
Now, let’s look at the second part of that recommendation.
Strength Training Is Essential
If you’re a woman in your forties or beyond, strength training is one of the best gifts you can give your body. As estrogen decreases with age, our bones and muscles naturally weaken. Strength training helps maintain your muscle mass, protects bones, boosts metabolism, and improves balance. For more, check out “12 Reasons Every Woman Over 40 Should Strength Train.”
And no, you don’t have to lift heavy to be strong. You just have to challenge your muscles regularly.
Examples of strength exercises include:
1. Bodyweight exercises, like squats, lunges, and push-ups.
2. Lifting dumbbells or using resistance bands.
3. Pilates or barre workouts.
4. Weight machines at the gym.
And if you don’t have time for formal workouts? Carrying groceries, lifting laundry baskets, or doing yard work can absolutely count as strength-building. You’re probably building muscle without even realizing it!
So that’s the general recommendation in a nutshell. But hang on—there’s one more piece of the puzzle. You know those infomercials that shout, “Wait! There’s more!”? Well… there actually is more.
Stretching and Balance Matter Too
We often forget this part, but it’s vital. With age, flexibility and balance become key to preventing stiffness, maintaining posture, and avoiding falls. A few minutes of stretching or balance work each day can make a big difference. For more on stretching, check out “Stretching: A Key to Healthy Aging.”
For more flexibility and balance, try adding:
1. Gentle stretching or Yoga. Curious about Yoga? Check out these “12 Health Benefits of Yoga.”
2. Tai Chi.
3. Balance exercises like standing on one leg while brushing your teeth.
4. Simple neck, shoulder, and hip stretches throughout the day.
Try the above and you will find out that even five minutes of stretching before bed can make a big difference in how your body feels the next morning.
Next, I will deliver the best news in this blog post!
Daily Life Movement Counts
Back to the question – “How often should you exercise?” Here’s the good news — your daily life movement counts too. Exercise doesn’t have to be structured or happen in a gym to count because everyday activities can add up to a surprisingly good workout.
Simple ways to move more:
1. Take the stairs instead of the elevator.
2. Park farther away from the entrance.
3. Walk during phone calls or meetings.
4. Clean the house energetically.
5. Play upbeat music and dance while you cook.
6. Do light stretches while watching TV.
Remember, movement is movement, whether you’re at the gym or in your living room.
Final Thoughts
Over the years, as both a group fitness instructor and health coach, I’ve seen how intimidating the word exercise can sound. And quite honestly, I still feel that way sometimes! In fact, I follow fitness influencers who make it all look effortless — and while I admire their dedication, I also know my limits. I know the amount of time, discipline, and effort they put in, and honestly, I’m not ready for that level of commitment. Not yet, anyway. Still, I’ll keep moving — maybe not perfectly, but consistently, because that’s what really makes the difference.
And here’s my point: don’t compare yourself to anybody else. It’s not about perfection — it’s about progress. Start where you are and do what you can — even if that’s a 10-minute walk, a few stretches between meetings, or dancing to your favorite song while you cook dinner. The small, consistent choices you make will build your strength and confidence.
Do I feel like exercising every day? Absolutely not. But I stopped dreading it once I started feeling the benefits — more energy, better mood, improved sleep, and just feeling stronger in my own skin. To learn more about how exercise benefits your health and quality of life, check out “10 Ways Exercise Can Improve Your Quality of Life.”
So no, you don’t need to go to the gym every day. But you do need to move your body every day, in whatever way you enjoy. Whether that’s walking, swimming, dancing, or lifting weights, just keep moving.
And, finally, because my nerdy side can’t resist a little science, remember Newton’s First Law of Motion: An object in motion stays in motion. So, let’s keep moving… so we don’t stop moving anytime soon.
I’d love to hear from you! How often do you exercise, and what helps you stay consistent? Share your thoughts in the comments below — and feel free to pass this article along. Together, we can keep moving toward better health, stronger bodies, and a brighter future.
Yours in health, fitness, and wellness
Dr. Abi
About Dr. Abi
Dr. Abi is a physician, certified health and wellness coach, group fitness instructor, and author of The Empowered Introvert. She’s passionate about helping women—especially in midlife—live strong, confident, and faith-filled lives. Through her wellness groups and online community, she inspires women to move with purpose and thrive at every age.