Actress Lisa Ray, 53, recently opened up about the challenges of working out at the gym. On Instagram, she wrote, “Leg day is challenging with suhan.khnofficial transform_tsk but in a good way.” She also warned that very intense workouts that leave you exhausted can cause stress in middle-aged people and might make the body hold on to weight. Her advice: “Moderation. Consistency. And a few laughs.”
Ray also gave tips for women over 40. She suggested finding a trainer who understands women’s fitness needs after 40 or choosing exercises that you enjoy and that work for you. For her, this includes Pilates, yoga, tennis, and most importantly, weight training. Despite her busy travel schedule, she stays committed. “I show up. For myself. Not for anyone else’s validation,” she said.
Interestingly, Ray mentioned that she has stopped doing cardio. “After a certain age, intense cardio is not recommended,” she joked. “I get enough cardio getting off the floor and climbing in and out of the gym equipment anyhow.”
Fitness coach Varun Rattan explained that cardio exercises benefit nearly everyone, no matter their age or gender. “Cardio is like a workout for the heart and lungs. It helps lower resting heart rate and blood pressure, and reduces the risk of heart disease,” he said.
Dr. Sanjeeva Kumar Gupta, a cardiology consultant at CK Birla Hospital in Delhi, agrees. “Regular aerobic exercise improves heart health, endurance, and lowers the risk of chronic diseases,” he said.
Experts recommend adults over 40 aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. This can be adjusted based on individual fitness levels. For example, climbing two flights of stairs may be enough cardio for someone who is mostly sedentary. More active people might swim laps or jog.
Rattan also pointed out that just like weight training helps maintain bone density and muscle mass, cardio is essential for keeping the heart and lungs healthy. He stressed that exercise choices should match a person’s health goals, abilities, and preferences. “You could run your first marathon at 70, but you need good heart and lung health for that,” he said.
For building cardiovascular endurance, he recommends working out at a pace where you can still hold a conversation after 10 minutes but need to pause occasionally to breathe. Increasing the intensity over time so you need to pause after every sentence reflects higher effort and better fitness.
Exercise intensity and type should always be adjusted to suit individual needs. Consulting a healthcare professional before starting a new fitness routine is important for safety.
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