Why Midlife Women Need to Move - And How to Make It Stick
Why We Need to Move in Midlife
If there’s one thing I know about midlife, it’s this: the time you set aside for yourself often disappears first when life gets busy. Work deadlines, family responsibilities, and social commitments creep in and suddenly your me time vanishes.
But here’s the truth: staying active in midlife isn’t just about “getting fit” or “losing weight.” It’s about keeping your body strong, your mind sane, and your energy levels steady so you can enjoy life to the fullest. Exercise is one of the most powerful tools we have to ease the challenges of perimenopause, menopause, and beyond.
Resistance Training: The Secret to Staying Strong
As oestrogen levels decline in midlife, we naturally lose muscle mass and bone density. Resistance training - whether with dumbbells, resistance bands, or even your own body weight - helps reverse that decline.
Benefits of resistance training for women in midlife:
Maintains muscle mass and strength
Protects bone health and reduces osteoporosis risk
Boosts metabolism and helps manage weight
Supports better balance and reduces injury risk
Improves confidence and body image
Even just two sessions a week can make a huge difference to your long-term health.
The Power of 10,000 Steps a Day
Walking is one of the most underrated forms of exercise. It doesn’t require equipment, it can be done almost anywhere, and it’s a great way to clear your head.
Why walking matters in midlife:
Supports cardiovascular health
Improves mood and reduces stress
Helps manage weight
Boosts creativity and problem-solving
Encourages healthy blood sugar regulation
Aim for 10,000 steps a day - or simply more than you’re currently doing. Use a step tracker to stay motivated and make it fun by walking with friends, listening to music, or taking your dog out.
Stretching: The Key to Mobility and Calm
Stretching often gets overlooked, but it’s one of the most important tools for midlife wellness. It helps release tension, keeps joints mobile, and connects you back to your breath.
Benefits of regular stretching:
Reduces stiffness and improves flexibility
Enhances posture and alignment
Supports recovery from workouts
Lowers stress and calms the nervous system
Keeps you moving freely as you age
How to Make Exercise Non-Negotiable
Here’s the thing: exercise won’t “just happen.” You need to diarise it in the same way you would a work meeting or a coffee date. Block it out, protect that time fiercely, and make yourself a pinky swear not to cancel.
It doesn’t always mean hitting the gym - though that can be a great discipline. Sometimes it’s a walk, a stretch, or a quick workout at home. What matters most is consistency.
A Simple Home Workout to Try
Here’s a quick, no-equipment workout you can do at home in under 20 minutes:
Warm-up (3 minutes)
March in place or walk around your room
Shoulder rolls and arm circles
Circuit (repeat 2–3 times)
Squats - 15 reps
Push-ups (on the floor or against a wall) - 10 reps
Glute bridges - 12 reps
Tricep dips (using a chair) - 10 reps
Plank hold - 20–30 seconds
Stretch (5 minutes)
Forward fold (hamstrings)
Chest opener
Seated twist (spine)
Child’s pose
Final Thought
Exercise is one of the greatest gifts you can give yourself in midlife. It’s not about punishment, restriction, or comparison - it’s about movement that keeps you strong, grounded, and ready to thrive in this next chapter. Schedule it, protect it, and honour it as the life-fuel it truly is.
