{"id":796654,"date":"2026-03-01T10:05:25","date_gmt":"2026-03-01T10:05:25","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/796654\/"},"modified":"2026-03-01T10:05:25","modified_gmt":"2026-03-01T10:05:25","slug":"tana-ramsay-used-this-exact-5-move-workout-to-stay-fitter-than-ever-in-her-40s-heres-how-to-master-it","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/796654\/","title":{"rendered":"Tana Ramsay used this exact 5-move workout to stay fitter than ever in her 40s \u2013 here’s how to master it"},"content":{"rendered":"

Tana Ramsay is proof your 40s don\u2019t have to mean slowing down. In her last decade, between completing three Ironman<\/a> 70.3 races, she also gave birth to her fifth and sixth children \u2013 first at 44 and again at 49. Before that, by 41, she\u2019d completed \u201812 London marathons and umpteen halfs\u2019<\/a>. <\/p>\n

What is it about endurance<\/a> training that appeals to her? The emotional release. \u2018When you\u2019re running<\/a>, with your music on, you can cry,\u2019 she told the Daily Mail<\/a>. \u2018You can scream. That\u2019s important. You can\u2019t keep it in because it comes back to haunt you if you haven\u2019t processed it. That\u2019s what causes long-term problems.<\/p>\n

\u2018Whether it is cycling<\/a> and chatting together, or running and having a cry on your own, you have to have that release. You also have to have those moments where you allow yourself to feel really sad, when you\u2019re thinking, \u201cWhy me?\u201d We\u2019re all going to think like that occasionally. It means we can handle it. It has drawn us together as a family.\u2019<\/p>\n

\"tana<\/p>\n

@gordongram\/\/Instagram<\/p>\n

Endurance sessions are how the wife of TV chef Gordon Ramsay and star of Being Gordon Ramsay\u2019s processes emotions \u2013 but the idea that it can do so isn’t just anecdotal. Studies<\/a> show moderate endurance running increases positive emotions both during and after exercise as it trains the brain to process and regulate emotions. Other research<\/a> shows regular one-hour runs can offer consistent emotional benefits including reduced tension, anger and depression, proving that the \u201chigh\u201d you feel from exercising is neurological and measurable \u2013 not just endorphin folklore.<\/p>\n

But endurance cardio isn\u2019t all Tana does. With strength training proven to reduce sports injuries by 66%<\/a> \u2013 including those of endurance athletes \u2013 Tana does regular resistance<\/a> work in the family\u2019s home gym. As reported by the Daily Mail, below, she shares her top five exercises for keeping fit in your 40s. <\/p>\n

\"tanaJan Hetfleisch\/\/Getty Images<\/p>\n

Tana Ramsay at the 2025 70.3 Ironman in Costa Navarino<\/p>\n

Tana Ramsay’s 5-exercise workout1. Weighted running man<\/p>\n

Do: 2 x 30 reps<\/p>\n

Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height. Lift one knee toward your chest while simultaneously pressing the opposite arm overhead, then quickly switch sides in a running motion. Keep your core tight, back straight, and land softly on each foot. Move at a controlled, rhythmic pace, maintaining balance throughout.<\/p>\n

Do: 2 x 30 reps<\/p>\n

Standing with feet hip-width apart hinge at the knees to come into a squat position \u2013 making sure your knees track over your toes and don’t extend past. With the weight in your heels push back up to standing, squeezing your glutes at the top.<\/p>\n

3. Weighted squat hold<\/p>\n

Do: Squat for 30 secs, then hold for 30 secs. Repeat the cycle 3 times.<\/p>\n

Stand with feet shoulder-width apart, holding a dumbbell close to your chest. Lower into a squat so your thighs are parallel to the floor and hold the position, keeping your chest upright and core engaged. Maintain even weight on both feet, knees aligned with toes, and breathe steadily while holding the pose.<\/p>\n

Do: 2 x 30 reps <\/p>\n

Sit on the floor with hands holding a medicine ball in front of your chest and lean your upper body back until abs are engaged. (Optional challenge: Hover legs off floor with knees slightly bent, so that legs and torso are forming a V-like shape.) Keep your lower body still while rotating your upper body to the right side until your right elbow is just off the mat, with your gaze following hands. Immediately rotate your torso to the left so that your left elbow is hovering just off the mat, gaze following your hands.<\/p>\n

Do: 2 x 30 reps <\/p>\n

Sit on the edge of a sturdy chair or bench, hands gripping the edge beside your hips, fingers facing downwards. Slide your hips off the edge, bending your elbows to lower your body until your arms form roughly 90-degree angles. Press through your palms to straighten your arms and lift back up. Keep your shoulders down and back, core engaged, and legs either bent or extended for added challenge.<\/p>\n

\"tana<\/p>\n

@tanaramsay\/\/Instagram<\/p>\n

Besides managing stress, her goal with exercise is to live a long and healthy life. \u2018At 80, I want to have energy,\u2019 she told the Daily Mail. \u2018I want to be saying to Gordon, \u201cLet\u2019s go on holiday with our bikes and panniers, somewhere like Hawaii.\u201d Enjoying our time after working so hard, just ambling around. That\u2019s how I see us.\u2019<\/p>\n

RELATED STORIES\"Headshot<\/p>\n

\u00a0As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0<\/p>\n