Learning to Exercise As a Woman over 40: Acceptance and Adaptation
Yes, we can!
Learning to Exercise with as a Woman over 40: A Journey of Acceptance and Adaptation
I have to admit something that's been on my mind lately: I just can't work out, exercise, jog, or dance like I used to.
I'm not the Bionic Woman! (Anyone else remember her? 😊)
As I get older, I'm learning to accept (sometimes grudgingly) that my body is changing, and I want to make sure it lasts for a long, long time because there are still so many things I want to do—travel, Carnival, dancing, to name just a few.
The Wake-Up Call
I got a stark reminder of this reality a few weeks ago when I found myself limping around my house after doing two dance classes back-to-back—something that would have been absolutely no big deal in my thirties.
My hip was screaming at me, and I kept thinking, "What's going on? I used to do this all the time!"
I guess I was in denial.
Subconsciously, I was thinking that if I could handle something before, I should still be able to handle it now. Despite my body clearly telling me that doing two dance classes consecutively wasn't a good idea, I pushed through anyway—classic denial!
And yes, perimenopause and menopause play significant roles in all of this.
You're Not Alone
If you've noticed that you just can't exercise like you used to, or that your body takes longer to recover from injuries, or that you're more tired after exercise than you used to be, or maybe you're just experiencing more aches and pains—join the club!
I had to learn this the hard way (my hip still isn't back to 100%).
What Most Women Aren't Told About Post-Menopause Exercise
Here's what I've discovered about how our exercise needs change:
Recovery Time: Your body needs more time to bounce back between exercise sessions. What used to require one rest day might now need two or three.
Muscle Mass Matters: Muscle mass drops faster without strength training. Cardio alone isn't enough to maintain what we need as we age.
Strength Building: We need to focus intentionally on maintaining and building muscles, not just cardiovascular fitness.
Flexibility Focus: Muscles get stiffer as we age, so we need to prioritize maintaining and building flexibility through our routines.
Balance Practice: Practicing balance becomes increasingly important to prevent falls and maintain stability.
The Real Solution for us Women over 40
The answer isn't more intensity—it's smarter movement choices that protect your joints while still challenging your body appropriately, building strength and keeping your energy steady instead of draining you.
This realization has completely changed how I approach fitness.
Instead of fighting against my body's natural changes, I've learned to work with them. It means listening more carefully to what my body needs, allowing for proper recovery time, and choosing exercises that support rather than strain my joints.
Moving Forward with Wisdom
Accepting these changes doesn't mean giving up on being active—quite the opposite. It means being more intentional about how we move, more patient with our recovery, and more focused on long-term sustainability rather than short-term intensity.
Your body has carried you through decades of life. It deserves movement that honors where it is now, not where it was twenty years ago.
The key is finding that sweet spot where you're still challenging yourself while respecting your body's current needs and limitations. It's not about doing less—it's about doing differently, and often more thoughtfully.
Remember, this isn't about losing something; it's about gaining wisdom about how to move through the world in a way that will serve you for many years to come.
And trust me, there's something incredibly freeing about finally working with your body instead of against it.
IN CASE YOU DON’T KNOW ME…
I’m Karin, a certified Yoga Teacher and Wellness Coach.
I help women over 40 live healthy, happy and pain-free!
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