The 6 Best Exercises to Do on a Mental Health Day After 40

Taking a mental health day becomes increasingly important after the age of 40, when life's demands — career pressures, family responsibilities, aging parents, and physical changes — can overwhelm your emotional reserves. Unlike your twenties and thirties, your forties and beyond require a more thoughtful approach to mental wellness, combining physical activity with stress reduction techniques that honor your changing body and mind.

Research shows that adults over 40 years old who engage in regular physical activity during times of stress experience 25% lower rates of anxiety and depression compared to sedentary peers [1]. The key is choosing exercises that nurture rather than exhaust, building resilience while respecting your body's evolving needs.

Why Mental Health Days Matter More After 40

The Perfect Storm of Midlife Stress

Life after 40 often brings a convergence of stressors that younger adults haven't yet encountered:

• Career peak pressure with maximum responsibilities

• Sandwich generation challenges of caring for children and aging parents

• Hormonal fluctuations affecting mood and energy (especially for women in perimenopause)

• Physical changes that require adapting exercise routines

• Time scarcity making self-care feel impossible

Studies indicate that 64% of adults over 40 report feeling overwhelmed by daily responsibilities, making intentional mental health breaks not just helpful, but essential [2].

The Exercise-Mental Health Connection After 40

Physical activity becomes even more crucial for mental wellness after 40 because:

• Hormone regulation: Exercise helps balance cortisol, estrogen, and testosterone

• Neuroplasticity support: Movement promotes brain-derived neurotrophic factor (BDNF)

• Sleep quality improvement: Regular activity enhances restorative sleep patterns

• Stress resilience building: Physical activity strengthens your ability to cope with life's challenges

The 6 Best Mental Health Day Exercises for Adults Over 40

1. Mindful Walking (The Foundation Exercise)

Duration: 30 - 60 minutes

Intensity: Low to moderate

Mental Health Benefits: Reduces cortisol by up to 15%, improves mood within 10 minutes [3]

Why it's perfect after 40:

• Joint-friendly and accessible regardless of fitness level

• Can be done anywhere without special equipment

• Combines physical activity with mindfulness

• Provides vitamin D exposure when done outdoors

How to maximize benefits:

• Leave your phone at home or on airplane mode

• Focus on your breath and surroundings

• Walk in nature when possible (parks, trails, beaches)

• Vary your route to keep it interesting

• Practice gratitude while walking

2. Gentle Yoga Flow (Mind-Body Integration)

Duration: 20 - 45 minutes

Intensity: Low to moderate

Mental Health Benefits: Decreases anxiety by 30% and improves stress resilience [4]

Age-appropriate modifications:

• Use props (blocks, straps, bolsters) to support poses

• Focus on gentle stretches rather than advanced poses

• Emphasize breath work over flexibility

• Include restorative poses like child's pose and legs-up-the-wall

Recommended sequence for mental health days:

1. Mountain Pose (grounding and centering)

2. Cat-Cow Stretches (spinal mobility and stress release)

3. Warrior II (strength and confidence building)

4. Tree Pose (balance and focus)

5. Seated Forward Fold (calming and introspective)

6. Legs-Up-the-Wall (restorative and anxiety-reducing)

7. Savasana (deep relaxation and integration)

3. Swimming or Water Aerobics (Low-Impact Cardio)

Duration: 20 - 40 minutes

Intensity: Low to moderate

Mental Health Benefits: Releases endorphins while providing joint relief [5]

Why water exercise excels after 40:

• Zero impact on joints and spine

• Natural temperature regulation

• Rhythmic movement promotes meditation-like states

• Social opportunities if done in groups

• Builds cardiovascular health without stress

4. Tai Chi (Moving Meditation)

Duration: 15 - 30 minutes

Intensity: Low

Mental Health Benefits: Reduces depression symptoms by 23% and improves emotional regulation [6]

Perfect for mental health days because:

• Combines gentle movement with meditation

• Improves balance and reduces fall risk

• Can be practiced in small spaces

• Builds mental focus and presence

• Suitable for all fitness levels

Basic Tai Chi routine:

1. Opening stance (centering and breath awareness)

2. Wave hands like clouds (flowing arm movements)

3. Single whip (coordination and focus)

4. Closing form (integration and gratitude)

5. Strength Training with Mindfulness (Empowerment Exercise)

Duration: 20 - 30 minutes

Intensity: Moderate

Mental Health Benefits: Increases self-efficacy and reduces symptoms of depression by 20% [7]

Mental health-focused approach:

• Use lighter weights with higher repetitions

• Focus on controlled, mindful movements

• Include bodyweight exercises like modified push-ups and squats

• Emphasize how strong you feel rather than how much you lift

• End with stretching and relaxation

Sample routine:

• Wall push-ups (upper body strength and confidence)

• Chair-assisted squats (functional strength)

• Resistance band exercises (gentle strength building)

• Planks (core stability and mental focus)

6. Dancing (Joy and Expression)

Duration: 15 - 30 minutes

Intensity: Low to moderate

Mental Health Benefits: Increases happiness hormones and reduces stress by up to 40% [8]

Age-appropriate dance options:

• Ballroom dancing (social and cognitive benefits)

• Line dancing (community and coordination)

• Free-form dancing at home (creative expression)

• Chair dancing (accessible for mobility limitations)

Creating Your Mental Health Day Exercise Plan

The Ideal Mental Health Day Schedule

Time	Activity	Duration	Purpose
Morning	Gentle yoga or stretching	15-20 min	Centering and energy building
Mid-Morning	Mindful walk in nature	30-45 min	Stress reduction and vitamin D
Afternoon	Swimming or water exercise	20-30 min	Cardiovascular health and mood boost
Evening	Tai Chi or meditation	15-20 min	Relaxation and mental clarity

Customizing Based on Your Needs

For High Stress / Anxiety:

• Prioritize gentle, flowing movements

• Emphasize breath work

• Choose nature-based activities

• Include longer relaxation periods

For Depression / Low Energy:

• Start with very gentle movement

• Build gradually throughout the day

• Include social exercise options when possible

• Focus on mood-boosting activities like dancing

For Physical Limitations:

• Chair-based exercises

• Water therapy

• Supported yoga poses

• Walking at your own pace

The Science Behind Exercise and Mental Health After 40

Hormonal Benefits

Research shows that adults over 40 experience unique hormonal benefits from exercise:

• Cortisol regulation: Exercise helps normalize stress hormone patterns that become disrupted with age

• Estrogen support: Physical activity can help manage perimenopausal symptoms

• Growth hormone production: Strength training stimulates anti-aging hormones

• Serotonin boost: Aerobic exercise increases mood-regulating neurotransmitters

Neurological Advantages

Studies indicate that exercise after 40 provides specific brain benefits:

• Improved memory: Regular physical activity increases hippocampal volume by 2% [9]

• Enhanced focus: Exercise improves attention span and reduces mental fatigue

• Stress resilience: Physical activity strengthens neural pathways that manage stress

• Better sleep: Movement helps regulate circadian rhythms that often become disrupted after 40

Mental Health Day Exercise Guidelines

Frequency and Duration Recommendations

For Maximum Mental Health Benefits:

• Weekly goal: 150 minutes of moderate activity or 75 minutes of vigorous activity

• Mental health days: 45 - 90 minutes of varied, gentle exercise

• Daily minimum: 10 minutes of movement for mood regulation

• Recovery: Include 1 - 2 complete rest days per week

Safety Considerations After 40

Before starting any new exercise routine:

• Consult with healthcare providers about appropriate activities

• Start slowly and build gradually

• Listen to your body and rest when needed

• Modify exercises for any physical limitations

• Stay hydrated and fuel properly

Warning Signs to Stop Exercising

• Chest pain or unusual shortness of breath

• Dizziness or lightheadedness

• Joint pain that worsens with movement

• Extreme fatigue that doesn't improve with rest

Enhancing Mental Health Day Exercises

Mindfulness Integration

Transform any physical activity into a mental health exercise by:

• Focusing on breath throughout movement

• Body scanning to notice physical sensations

• Gratitude practice during or after exercise

• Present moment awareness rather than future worries

Social Connection

Combat isolation by:

• Joining exercise groups for adults over 40

• Walking with friends for accountability and support

• Taking classes to meet like-minded people

• Exercising with family to strengthen relationships

Environment Optimization

Enhance mental health benefits by:

• Exercising outdoors when weather permits

• Creating a peaceful space for home workouts

• Using calming music or nature sounds

• Minimizing distractions like phones or news

Beyond the Mental Health Day: Building Sustainable Habits

Weekly Integration

Make mental health exercises a regular part of life:

• Monday: Gentle yoga to start the week

• Wednesday: Midweek nature walk for stress relief

• Friday: Dance or fun movement to celebrate the week

• Weekend: Longer activities like hiking or swimming

Seasonal Adaptations

Adjust your routine throughout the year:

• Spring: Outdoor walking and gardening

• Summer: Swimming and water activities

• Fall: Hiking and nature walks

• Winter: Indoor yoga and strength training

Progress Tracking

Monitor your mental health improvements by:

• Mood journaling before and after exercise

• Sleep quality assessment weekly

• Stress level rating on a 1-10 scale

• Energy level tracking throughout the day

Creating Your Support System

Professional Resources

Consider working with:

• Certified fitness trainers experienced with adults over 40

• Physical therapists for movement restrictions

• Mental health counselors for comprehensive wellness

• Healthcare providers for medical clearance and guidance

Community Connections

Build support through:

• Local recreation centers with age-appropriate programs

• Walking groups in your neighborhood

• Online communities for motivation and tips

• Family and friends as exercise partners

Conclusion: Your Mental Health Day Exercise Journey

Taking a mental health day after the age of 40 isn't selfish — it's essential for maintaining your physical health, emotional well-being, and ability to care for others. The exercises outlined above provide a foundation for creating meaningful, restorative movement that honors your body's changing needs while supporting your mental wellness.

Remember that the best exercise for your mental health day is the one you'll actually do. Start small, be consistent, and gradually build a routine that feels sustainable and enjoyable. Your 40s and beyond can be your strongest, most mentally resilient years yet — with the right combination of movement, mindfulness, and self-compassion.

Key Takeaways

1. Start where you are: Any movement is better than none

2. Focus on enjoyment: Choose activities that bring you joy

3. Honor your body: Modify as needed for comfort and safety

4. Be consistent: Regular, gentle exercise beats sporadic intense workouts

5. Seek support: Don't hesitate to ask for help or guidance

Your mental health matters, and investing in it through thoughtful exercise will pay dividends in every area of your life. Take that mental health day, move your body with intention, and give yourself the gift of wellness that you deserve.

Thank you for reading. What is the ONE biggest takeaway you learned from this article that you can now apply to your life today?

If you received value from this article, we encourage you to read our book 10 Energy-Draining Mistakes People Over 40 Make (And How to Fix Them) as part of our Life After 40 Success Kit - available to you for FREE by simply subscribing below:

References:

1. Anxiety and Depression Association of America. "Exercise for Stress and Anxiety." 2025.

2. Medical News Today. "What to know about fitness routines after 40." 2023.

3. PMC. "Association of physical activity with future mental health in older, mid-life women." 2014.

4. San Diego County. "30-Day Mental Wellness Challenge." 2024.

5. Better Health Victoria. "Exercise and mental health." 2015.

6. PureView Health Center. "Men's Health After 40: Maintaining Fitness and Embracing Wellness." 2023.

7. NHS. "Physical activity guidelines for adults aged 19 to 64." 2025.

8. Mayo Clinic. "Depression and anxiety: Exercise eases symptoms." 2023.

9. Harvard Health. "Exercising to Relax." 2020.

10. CDC. "Adult Activity: An Overview." 2024.

11. CDC. "Physical Activity Boosts Brain Health." 2025.

12. Spencer Institute. "Top Wellness Concerns For Men and Women Over 40." 2024.

13. Positive Psychology. "19 Mental Health Exercises & Interventions for Wellbeing." 2019.

14. Mental Health Foundation. "How to improve your mental health using physical activity." 2021.

15. https://www.henryford.com/blog/2024/10/habits-to-keep-you-healthy-after-40

16. https://archive.nytimes.com/well.blogs.nytimes.com/2008/01/30/the-midlife-crisis-goes-global/

17. https://midus.wisc.edu/findings/pdfs/103.pdf

18. https://fortune.com/2022/09/14/is-midlife-crisis-real-nber-research-quiet-quitting-great-resignation-rich-country/

19. https://onlinelibrary.wiley.com/doi/10.1111/ecca.12452

20. https://royalsocietypublishing.org/doi/10.1098/rsnr.2020.0008

21. https://www.npr.org/sections/money/2020/01/21/797362405/more-data-on-the-midlife-crisis

22. https://www.psychologytoday.com/us/blog/the-psychology-of-work/202210/your-midlife-crisis-is-calling-or-not

23. https://www.npr.org/2025/06/20/1254460252/its-been-a-minute-millennial-midlife-crisis

24. https://www.calm.com/blog/mental-health-exercises

25. https://www.healthcoachinstitute.com/articles/mental-health-exercises/

26. https://www.medicalnewstoday.com/articles/fitness-routines-after-40

27. https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

28. https://www.healthline.com/health/mental-health/brain-exercises

29. https://pmc.ncbi.nlm.nih.gov/articles/PMC4168042/

30. https://www.sandiegocounty.gov/content/sdc/hhsa/programs/bhs/wellness_challenge.html

31. https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health

32. https://www.pureviewhealthcenter.org/pureview-connect/mens-health-after-40-maintaining-fitness-and-embracing-wellness

33. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/

34. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

35. https://mountnittany.org/news-stories/health-and-wellness/mens-guide-to-wellness-after-40/

36. https://www.health.harvard.edu/staying-healthy/exercising-to-relax

37. https://www.summahealth.org/flourish/entries/2022/01/exercising-your-brain-6-ways-to-build-mental-fitness

38. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

39. https://www.cdc.gov/physical-activity/features/boost-brain-health.html

40. https://spencerinstitute.com/top-wellness-concerns-for-men-and-women-over-40/

41. https://positivepsychology.com/mental-health-exercises-interventions/

42. https://www.mentalhealth.org.uk/explore-mental-health/publications/how-improve-your-mental-health-using-physical-activity

43. https://www.cci.health.wa.gov.au/-/media/CCI/Mental-Health-Professionals/Depression/Depression---Information-Sheets/Depression-Information-Sheet---06---Fun-Activities-Catalogue.pdf

44. https://www.goodrx.com/health-topic/mental-health/self-care-ideas-activities

45. https://www.psychiatry.org/news-room/apa-blogs/relaxation-techniques-for-mental-wellness

46. https://monarchnc.org/guide-to-self-care-practices-and-their-importance-for-mental-health/

47. https://plunge.com/blogs/blog/self-care-ideas

48. https://www.nymc.edu/newsroom/stories/world-mental-health-day.php

49. https://screening.mhanational.org/content/50-self-care-activities-to-do-when-you-dont-know-where-to-start/

50. https://alpinenutrition.org/brain-health-after-40/

51. https://meditopia.com/en/forwork/articles/mental-health-games-and-activities-in-the-workplace

52. https://activeminds.org/resource/self-care/

53. https://positivepsychology.com/mental-health-activities-worksheets-books/

54. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

55. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

56. https://www.wondermind.com/article/mental-health-day/

57. https://www.mind.org.uk/information-support/types-of-mental-health-problems/depression/self-care/

58. https://positivepsychology.com/mindfulness-exercises-techniques-activities/

59. https://www.goodhousekeeping.com/health/wellness/g25643343/self-care-ideas/

60. https://socialwork.buffalo.edu/resources/self-care-starter-kit/self-care-assessments-exercises/exercises-and-activities.html

61. https://pmc.ncbi.nlm.nih.gov/articles/PMC9788305/

62. https://pmc.ncbi.nlm.nih.gov/articles/PMC8124550/

63. https://www.knoxpages.com/2025/01/24/staying-fit-after-40-here-are-essential-exercises-for-a-healthier-lifestyle/

64. https://www.heart.org/en/news/2021/06/09/overcoming-midlife-barriers-to-exercise-and-better-health

65. https://www.healthline.com/health/workout-tips-for-women-over-forty

66. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.914548/full

67. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2024.1385166/full

68. https://integrativewomenshealthinstitute.com/exercise-and-hormones-for-women-over-40/

69. https://odphp.health.gov/news/202112/physical-activity-good-mind-and-body

70. https://mindjournals.com/blogs/read/stronger-at-any-age-fitness-over-40

71. https://www.sciencedirect.com/science/article/pii/S175529662030003X

72. https://astoriaseniorliving.com/boosting-senior-mental-health-5-physical-exercises-that-make-a-difference/

73. https://www.talkspace.com/blog/12-best-ways-spend-mental-health-day-according-therapist/

74. https://www.jencaremed.com/articles/8-simple-steps-boost-mental-wellness-seniors

75. https://www.kmymca.org/blog/boosting-mental-health-with-exercise-a-healthier-body-a-happier-mind/

76. https://www.wesleylife.org/blog/mental-health-wellness-resources-for-adults-55

77. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/

78. https://hr.ucsf.edu/wellbeing/coping-and-resiliency-program/cope-program-wellness-resources/maintaining-wellness-older-adults-and-caregivers

79. https://www.crisistextline.org/blog/2025/01/01/25-self-care-activities-and-wellness-tips-for-2025/