Midlife isn’t for the faint of heart. Between career demands, family responsibilities, and trying to carve out a little time for yourself, your health can often take a backseat, and it probably has for years. But here’s the reality: your body is changing. You don’t need me to tell you that because you feel and see it every day. I need to tell you that your choices will determine how strong, energized, and capable you feel in the years ahead. Statistically, if you are a 50-year-old woman today, your estimated life expectancy is 83— that’s 33 years! How do you want to live those years? Healthy, independent, and strong? Great! Then listen up! If you didn’t catch it, please read last week’s article, Horomes, and Heart Health: What You Need to Know in Midlife, which discusses the details behind estrogen and heart health before you continue.
Move with Purpose: The Right Exercise for a Stronger You
One of the most significant shifts during menopause? Your heart and bones need more attention than ever. With estrogen levels declining, heart disease risk increases, muscle mass naturally decreases, and bones become more fragile. But you don’t have to accept that as your fate. With a few intentional moves—literally, you can protect your heart, strengthen your body, and feel your absolute best.
Get Your Heart Pumping
You don’t need to run marathons, but your heart thrives when you keep it moving. Brisk walking, cycling, swimming, or even dancing for at least 150 minutes a week keeps your cardiovascular system strong, helps manage weight, and boosts energy. Break it up however you like—just keep moving!
Resistance/Strength Training: Your Midlife Superpower
Muscle mass naturally declines with age, impacting everything from metabolism to bone strength. Lifting weights, using resistance bands, or doing body-weight exercises (like squats and push-ups) can help you maintain muscle, burn fat, and keep your bones dense and strong. I am not a certified personal trainer, but my friend, Debra Atkinson, Founder of Flipping Fifty, is, so I highly recommend visiting her website to learn about the best workouts for menopausal women.
Flexibility & Balance: The Underrated Game Changers
Yoga, tai chi, and stretching routines improve balance, prevent injuries, and reduce stress. Don’t underestimate the power of stretching; it is a game changer if you want to help ease stiffness and keep agile in daily life.
Beyond Exercise: Building a Foundation for Lifelong Wellness
Fuel Your Body Wisely
Eat Real Food! It is the foundation of my coaching and one of the three pillars of success I wrote about in my book, Healthy Living, Happy Life. Food is fuel, and at this stage in life, more than ever, your body needs high-quality nutrients to support heart and bone health. Load up on colorful veggies, lean proteins, whole grains, and healthy fats. And don’t forget calcium and vitamin D—your bones are counting on you! Let us not forget food’s cultural, social, historical, and emotional value. Choose what you eat wisely, share healthy meals with friends and family, and enjoy the foods you eat. If there is a particular food you do not like, that’s OK; there are many healthy options.
Stay on Top of Your Health
Midlife is no time to skip your check-ups. Monitor your blood pressure, cholesterol, muscle mass, and bone density so you can address any concerns before they become major issues. Knowledge is power, and early detection makes all the difference.
Manage Stress Like a Boss
Your mind and body are deeply connected. Chronic stress increases inflammation and impacts heart health. Meditation, deep breathing, journaling, or just stepping outside for fresh air can help keep stress levels in check. Did you know that sunlight on your face, especially in the morning, boosts your mood by increasing the serotonin in your brain, improves sleep by regulating your circadian rhythm, and produces vitamin D? Find a way to de-stress that works for you and make it a nonnegotiable!
Your Future Self Will Thank You
Menopause may bring changes, but you’re still in the driver’s seat. By making small, intentional shifts today, you can protect your heart, strengthen your bones, and set yourself up for a vibrant, thriving future.
You are cordially invited to my Monthly Menopause Wellness Series: Hormones to Harmony. We will dive deeper into heart health, hormonal balance, and well-being. However, if you prefer a more private conversation, schedule a one-on-one strategy call today and get started on a personalized plan— Your best health starts now!