What Kind of Exercise Is “Best” for Women in Midlife?
If you’ve ever wondered what kind of exercise you “should” be doing in midlife, here’s the good news: almost any kind that feels good, safe, and sustainable is better than none.
There’s a lot of conflicting advice out there—heavy lifting, HIIT, Pilates, yoga, running—and it’s easy to feel paralyzed by the choices. But the science is clear: consistent movement of almost any kind improves physical and mental health outcomes. Regular activity lowers blood pressure, reduces stress hormones, improves insulin sensitivity, supports brain health, and can dramatically improve mood and energy.
That said, different types of exercise offer different benefits. If you can build some variety into your week, you’ll cover more bases:
- Strength training helps maintain muscle, bone density, and metabolism. Two to three sessions a week can make a measurable difference.
- Cardio—anything that gets your heart rate up—supports cardiovascular and brain health. This can be brisk walking, biking, hiking, or dancing in your kitchen.
- Mobility and balance work such as yoga, Pilates, or functional movement keeps joints healthy and improves coordination.
- Flexibility and recovery practices—stretching, foam rolling, or simply getting enough rest—help your body adapt and thrive.
The best “program” is the one you’ll actually do. The most effective exercise is the one that fits your life and makes you feel good enough to come back again tomorrow. If that means starting with a ten-minute walk, perfect. Movement has a powerful compounding effect—the small, consistent effort you make now adds up over time.
So rather than chasing the perfect workout plan, focus on developing a regular relationship with movement. Start where you are, and keep going. Your body will thank you in more ways than you can imagine.
If you’d like help figuring out where to start—or how to make movement feel good again—I’d love to talk with you. Book a free consultation and we’ll create a plan that fits your life.