What should the workout routine look like if you are 40+??

I am a big proponent of variety in the workout. I end up working out more cross-fit than working out just on muscle building exercises.

Here are some rules of my workout that can be applied to any work out routine for the people who are 40+.

1. Know your body limits - I touched upon it in my last article and would explain more about it later. So based on this rule number 2 below applies.
2. Find out what exercises works best for you body and how your body as whole responds to the exercises. Certain exercises may not be suitable for your anatomy style e.g. exercises that fix your joint movement e.g. barbell bench or smith machine exercises can be very hard for some people and may cause a lot more joint inflammation than other exercises. I mentioned in my last article that we all are not created equal. This includes the body response not just while doing the exercise while later too, e.g. while sleeping and doing your other normal work. It includes figuring out how much recovery time your body needs. Our body always communicate with us, we should pay attention and listen to it. When we age it takes a bit longer recovery time since all physical exertion creates inflammation in the body and you need time to recover from Inflammation after each workout. Inflammation, I believe is the key factor in the aging process and a roadblock in the muscle growth. I will touch on this some other time.
3. Your most workout should comprise 65% Strength and Muscle Building, 20% Agility and Flexibility exercises and 15% Cardio. This percentage is not etched into stone and can be adjusted little but to your needs. I have put it the way it worked for my body and I am able to add/retain muscle along with having good body agility and flexibility.
4. Do limited cardio workouts. But do not discard them totally from your workout. After 40+ plus you need to make or at least retain the muscles. Adding this point just to emphasize point 3 above little bit more. 
5. Include Agility/Flexibility exercises in your workout. Who would like to have a body full of bulky muscles which you can not bend to pick your dropped phone from the floor or not able to walk up the stairs of your 2nd floor office.
6. Adopt healthy food habits. The basic rule to apply here is to stay away from bags and containers. I mean the processed food that come packaged in bags and containers. This discuss needs an article of its own. I will share my foods habits in another article.  
7. Do something. Doing something is better than nothing. Do not give up even if you do not see the results right away. Make working out your religion. Go every day. If bored do something totally different that day. Sometimes the results are so subtle in the beginning but working out starts working at the micro level the second your body is going through the experience of exercising. Don't compare yourself with others at the gym but focus on your personal goals.

I will elaborate the above points in the coming write ups. For now I will conclude by quoting a famous quote (I do not remember who wrote it, but trust every word of it) "Age isn't just a number. Age is wisdom".