Redefining Fitness in Midlife: How to Create a Healthy Lifestyle that Works for You
Hey friend! 🌸
If you're over 50, you’ve probably noticed that what worked for your body in your 20s, 30s, or even 40s isn’t cutting it anymore. And let me tell you—you’re not alone. In a recent podcast episode, I sat down with Lisa Swanson, founder of Body and Soul Coaching, to talk about how women over 50 can stay healthy, fit, and strong without the burnout. Spoiler alert: it involves a completely different approach to fitness and health than you might expect.
Here’s what we uncovered: It’s not about working harder—it’s about working smarter. 🚶♀️
How Fitness Changes in Midlife
In our 20s and 30s, intense workouts and calorie-cutting might have given us the results we wanted. But as we hit our 50s, our bodies change dramatically, thanks to shifts in hormones, metabolism, and stress response.
Lisa explained that with lower estrogen levels, our bodies become more sensitive to cortisol (the stress hormone). Pushing through long runs or extreme workouts can actually backfire, leading to increased fat storage—especially around the belly—and muscle loss. That means the old "work out more, eat less" mentality just doesn’t cut it anymore.
The good news? You don’t need to exhaust yourself to get healthy. In fact, less can be more when it comes to exercise and nutrition in midlife.
What Works Better in Midlife?
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Exercise Less, Rest More
- Your muscles don’t grow when you’re working out—they grow when you’re resting. Rest days are crucial for muscle recovery and building strength.
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Lift Weights, Ditch the Endless Cardio
- Strength training is essential for preserving muscle mass and bone density as we age.
- Lisa recommends short, focused workouts over long cardio sessions.
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Balance Stress Levels
- Since our metabolism acts as a “stress barometer,” reducing stress is key. This means fewer intense workouts and more activities like yoga, walking, and stretching.
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Fuel with Protein and Healthy Fats
- Women over 50 need more protein than ever to support muscle growth. Aim for 30 grams of protein per meal to stay full and energized throughout the day.
Let Go of Old Fitness Myths
Many women struggle with feeling guilty when they’re not pushing themselves hard enough. But as Lisa says, less intensity doesn’t mean you’re doing less—it means you’re working smarter. It’s about finding balance and honoring what your body needs right now. That could mean swapping a spin class for a restorative yoga session or a walk in the park.
The Importance of Mindset: Give Yourself Permission to Change
The biggest takeaway? Fitness in midlife requires a mindset shift. It’s okay to let go of the old ways of working out and embrace new habits that align with where your body is today. Small, intentional changes can help you feel stronger, more energetic, and more at peace with your body.
Tune In to the Full Conversation on the Podcast 🎧
If you loved these insights, you’ll want to listen to the full conversation with Lisa Swanson on the Soul Aligned Self-Care Podcast. We dive even deeper into what it takes to stay fit and healthy in midlife—and trust me, you won’t want to miss it!
👉 Listen to the episode here: https://www.tinastinson.com/podcasts/soul-aligned-self-care/episodes/2148893460
P.S. If setting boundaries and creating space for yourself is a part of your health journey, Boundary B@d@$$ can help! This 10-day course will teach you how to:
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Your healthiest, happiest life is waiting—let’s build it together, one step at a time. 💪
Xo, T
Tina is a Mindset, Success, & Self Care Coach specializing in helping you reconnect with your true self, start dreaming big, and reach those dreams without the burnout!
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