Midlife doesn’t have to be a crisis. In fact, it can be a period of fulfilment, joy and reinvention – so what do you need to do to ensure you are having a healthy midlife in 2026? Sally Shore finds out from some of Vitality’s Ambassadors
Our midlife years can feel like a squeeze; whether that’s juggling parenting, careers and caring for elderly parents, all while trying to carve out time for our own wellbeing. It’s no wonder that for many, entering this life stage can feel daunting.
But less so is midlife a time for slowing down – maybe even fading into the background. Instead, it has fast become a vibrant and fulfilling phase of life – one where we can redefine what it means to be ‘young’ and embrace new adventures with confidence and joy. According to Mintel’s 2026 Global Consumer Predictions, “traditional life stages are blurring as longevity increases and milestones become fluid,” with more people “seeking fulfilment across an extended middle of life.”
It also reveals that people are embracing “second or even third acts,” from changing careers to picking up long-postponed passions. In other words, the best years might still be yet to come, despite navigating a unique set of challenges.
“People who remain physically active into their 50s and 60s gain around seven extra years of healthy life expectancy.”
Finding fitness
UK research found just one in 20 adults in the age bracket from 50 to 65, are doing the right amount of aerobic exercise and strength training. “That’s a striking sign of how squeezed this life stage can be,” explains Marie Edison, Vitality’s Head of Medical Policy. “The key challenge is that this group often acts as caregivers but not self-carers.”
In our 40s, 50s and 60s, the body begins to change in ways that can feel unfamiliar. Aches and pains may become more frequent and muscle mass naturally starts to decline – a process known as sarcopenia. But regular movement, especially strength training and mobility work, can counteract these shifts.
Edison adds: “Staying active in midlife reduces the risk of heart disease, strokes, diabetes, osteoporosis and dementia – the leading causes of later-life disability.
Even small amounts of activity matter, such as exercising once or twice weekly reduces cardiovascular risk by up to 30%. “Meanwhile, people who remain physically active into their 50s and 60s gain around seven extra years of healthy life expectancy compared with their inactive peers.”
But the idea of getting fit in midlife can feel intimidating – especially if exercise hasn’t been a regular part of life for some time. There’s often a fear of not knowing where to begin, or of feeling out of place in environments that seem geared towards the younger generations.
The truth is, though, fitness in midlife doesn’t have to be about chasing performance or aesthetics – it’s about reclaiming energy and confidence, which, ultimately, allows us to take control of our health. The key is to start small and build gradually, focusing on consistency rather than intensity and that simple act of movement can be the gateway to a more active lifestyle.
How Vitality’s Ambassadors stay active in their midlife
Jonny Wilkinson, 46:
"Mostly, I’ll walk in nature and I do that every morning. Every other day I’ll do something in the gym and play sport. On top of that, I stay active with my daughter. Whatever she’s up for I’m in!"
Tracey Neville, 48:
“I do Pilates now, which I never did years ago. Not only does it maintain me from staying injury free, but it also it’s a real stress reliever. It’s real calming.”
Gabby Logan, 52
“I don’t feel the need to do these big endurance events anymore. I use weights a few times a week and I also do Pilates, as well as some walking or running. These are the things that work for me.”
One step at a time
Take Vitality Ambassador Tracey Neville, for example. “Having played netball at the highest level, all our activities were intense, hard and always working to your maximum,” she says. “Over the years, I realised that to preserve my body, I needed to prioritise wellness and wellbeing. I now do a lot of walking and activities with Nev, my little boy.
She adds: “Before having children, I used to procrastinate about doing exercise but now that I’m a mum, I don’t have much time. So, I try not to focus on the outcome of exercise – instead, I focus on the time that it gives me away from the busyness of life. Even the process of putting on my gym kit, getting in the car and going to the gym is important as it gives me some time and space away from everything.”
Starting with walking allows the body to adapt gently, reducing the risk of injury and building a foundation for more varied activity later on. Over time, these short walks can evolve into longer sessions, or be complemented by strength training, swimming or cycling, depending on what feels enjoyable and sustainable. The most important thing is to choose activities that fit into your life and bring you a sense of achievement, not pressure.
“Short, manageable sessions like 10-15 minutes of walking, stretching or bodyweight exercises from home can make a real difference,” says Jonny Kibble Vitality’s Head of Exercise & Physical Activity.
“Consistency matters more than intensity or finding the ‘perfect routine’ at the start,” he explains. “Treat exercise as a non-negotiable calendar item. Even one 15-minute slot a day can make a difference. Add it to your work calendar, so people don't book over it.”
Kibble also recommends modalities like yoga, Pilates and stretching are particularly beneficial in our 40s, while strength training becomes essential in our 50s to protect bone density and maintain functional fitness. Something Born Barikor, founder of Our Parks, a programme that provides free outdoor exercise classes, and friend of Vitality, has found as he moves into midlife.
“Warming up is so important for me. I don’t jump straight out of bed and into exercise. Mobility and cooling down is part and parcel of my fitness regime. I do lots of yoga, which for me is a massive change in direction to what I used to do. I used to want to be fast and sweat. But now I want to feel the benefit of the stretch and meditate. It’s so good for your mental and physical health.”
‘It’s never too late’
Edison says that by no means is your midlife too late to make a change. “It’s never too late – even starting at 50 can reverse years of inactivity and improve blood pressure, mood and muscle mass within months,” she explains. “See your GP first if you have any chronic conditions, are on medication or haven’t exercised in years. A simple check of blood pressure, glucose and heart health helps tailor a safe start.”
The important thing to remember is that there isn’t a perfect plan, but starting with simple and sustainable exercises, whether that’s walking or bodyweight exercises at home. Over time, these small actions add up to stronger muscles, better mood and more resilience. Midlife is the right time to invest in yourself, not to crash out in crisis.
Meanwhile, Vitality Ambassador, Gabby Logan, explains how there can be a temptation for those who are already active to row back on their exercise regime. “The saying ‘use it or lose it’ is never truer than in midlife,” says the broadcaster. “Once you stop, that's when it's very difficult to kind of expect your body to do what it did before – there’s no point stopping now.”
Ultimately, she says: “Middle age doesn’t have to be beige and that you disappear into the background. Getting to the age of 56 is not old, there is so much more to go on and a lot more to give, too.”
Couldn’t have said it better myself.
“Middle age doesn’t have to be beige and that you disappear into the background."
Listen to our interview from Gabby Logan on how she stays well in her midlife
5 strength training exercises for men
It’s helpful for men to be aware of osteoporosis (bone weakness) and sarcopenia (muscle loss), which can reduce strength and mobility. Changes in erectile function may also signal deeper issues such as diabetes or cardiovascular disease.
Prevention is, therefore, key and regular exercise remains the best defence. Combining cardio to protect the heart with strength training to maintain muscle and bone health helps keep the body resilient.
Why not try these five exercises to keep yourself fit and healthy in your midlife?
5 strength training exercises for women
Women in midlife are more likely to gain weight around the waist, raising the risk of diabetes and heart disease – so staying active is highly recommended.
A mix of aerobic exercise, like walking and swimming, as well as resistance training, by using weights or bodyweight keeps muscles and bones strong. This will help to build resilience as we age and extend both lifespan and healthspan.
Why not try these five exercises to keep yourself fit and healthy in your midlife?
5 strength training exercises
Midlife can bring changes to our bodies, including weight gain around the waist, which can raise the risk of diabetes and heart disease. Staying active is key to supporting your health.
Combining aerobic exercises, such as walking and swimming, with resistance training using weights or bodyweight can help maintain strong muscles and bones. This approach not only supports physical strength but also builds resilience as we age, helping to extend both lifespan and healthspan.
Why not try these five exercises to keep yourself fit and healthy in your midlife?
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Plus, between 1 January and 28 February 2025 (inclusive), there's no joining fee.
