According to Ohio-based physical therapist Dr. Wendy Chorny, women over 40 should adopt five essential habits to support their bodies through hormonal shifts, aging, and metabolic changes.
1 Lift weights 3× a week — She recommends at least 30 minutes of strength training each session to stimulate growth hormone, preserve muscle mass, and counteract bone loss.

2 Daily mobility work — Joint stiffness increases with age; a 10-minute daily mobility routine (or consolidated movement across the week) helps maintain flexibility and reduce arthritis risk.
3 Walk consistently — A baseline target of 7,000 steps supports overall health. For perimenopausal or postmenopausal women aiming at fat loss or body recomposition, Dr. Chorny suggests stepping it up to 10,000–12,000 steps. 
4 Prioritize nutrition — Adequate protein, fibre, and micronutrients (plus addressing deficiencies via supplements) fuel recovery, hormone balance, and muscle maintenance.

5 Rest & recovery — When fatigued, choose rest over pushing through. Chronic stress and overtraining accelerate aging; quality sleep and restorative downtime are non-negotiable.
These are not just optional add-ons — for women 40+, they become foundational habits. As muscle and bone density naturally decline with age, putting in these practices allows you to age with strength, mobility, and resilience.