Embrace the Power of Movement and Healthy Eating in Midlife
Do you struggle with exercise, physical activity, and healthy eating?
You’re not alone. Society has fed you narratives, and you’ve sometimes unknowingly taken on these stories as if they were your own, shaping your perceptions of movement and food. For midlife women, these narratives can be particularly limiting. It's time to rewrite these stories and embrace the joy and benefits of moving our bodies.
Challenging Old Movement Narratives
The number one reason women our age say they don’t like exercise is that they don’t want to sweat. But sweat is a sign of effort, strength, and vitality. You should embrace it, especially as you age. Being strong and fit is an identity worth portraying, and fit people show up sweaty and in their workout clothes!
Think back to a time before Title IX and what society told us about women exercising and being ‘healthy’ - which was all about being attractive and appealing:
- They’d build bulky muscles.
- It was terrible for their constitution.
- Women shouldn't exercise during pregnancy.
- Women are the ‘weaker sex.’
- Sweating is unattractive
- Women should eat like a bird
Even some recent media narratives about female athletes continue to perpetuate these outdated stories about women and fitness, and thankfully, that outdated and biased mentality is starting to change. For years, women were told not to lift weights and to focus exclusively on looking cute in leotards while doing cardio. Pioneers like Jack LaLanne emphasized muscle fitness for women. Still, many early fitness programs - while terrific at getting women moving - focused solely on cardio and light exercises rather than strength training.
Challenging Old Food Narratives
At the same time, women often encounter outdated or restrictive narratives about healthy eating that can hinder their progress toward achieving their goals. Some of these narratives include:
"Carbs are bad": The misconception that all carbohydrates are unhealthy can lead women to avoid nutrient-rich foods like whole grains, fruits, and vegetables.
"Fat makes you fat": This outdated belief discourages the consumption of healthy fats, such as those found in avocados, nuts, and olive oil, which are essential for overall health.
"Eat less to lose weight": The idea that drastically reducing calorie intake is the key to weight loss can lead to malnutrition and a slowed metabolism, ultimately making weight management more difficult.
"Healthy eating is expensive": The perception that nutritious foods are always costly can prevent women from making healthier choices, even though many affordable options are available.
"It's too late to change": The belief that changing what you eat in midlife won't significantly impact health can discourage women from adopting healthier eating habits.
"Healthy eating is about deprivation": Associating healthy eating with restrictive diets can make it seem unappealing and unsustainable, leading to cycles of dieting and bingeing.
"You need to detox": The idea that the body needs special detox diets or cleanses to be healthy can lead to extreme and unnecessary dietary practices.
Challenging these narratives with evidence-based information and promoting a balanced, enjoyable approach to healthy eating can help you make positive changes without feeling restricted or discouraged.
Redefining Your Narratives
Instead of dreading exercise and feeling overwhelmed about establishing a high-quality, nutrient-rich eating pattern to supply the fuel your body needs to move more, reset your mindset to prioritize the joy of movement.
Your body has been through a lot and has taken you far. Movement is not something to dread; it’s something to embrace with excitement and anticipation! It’s powerful—being strong boosts confidence at any age. In middle age, it helps us become visible and vibrant. Healthful eating does not have to be overwhelming if you focus on the basics and block out the noise that villainizes certain foods or food groups.
You can age with strength instead of frailty, health instead of disease, and independence instead of dependence. You can do everything you envision with just a little effort.
Remember, you are in training to live a strong and healthy life full of vitality, using your body to help you create a life where you flourish.
Healthy Eating & Moving are Best Friends
Alongside movement, healthy eating plays a crucial role in our well-being. Many women underestimate the amount of calories they consume and overestimate the amount of exercise they do.
Moving your body more and building healthful eating patterns are essential for maintaining or losing weight while supporting your energy level and fitness as you age. Together, these two habits form a synergistic foundation that promotes vitality and longevity during this pivotal stage of life. This knowledge empowers you to take control of your health and well-being.
Consider these questions:
Are you eating enough food to sustain more physical activity and exercise? If you’re tired and lack energy to fuel your workouts, you might not be eating enough.
Is your plate balanced?
Are you incorporating the 'Macros of Movement' throughout the week? Find a balanced mix of physical activity, stability/functional training, strength training, and cardio (moderate and vigorous). Avoid limiting your routine to just cardio or daily walks. Instead, add strength training and functional exercises to your regimen.
Is your current movement pattern an intense cardio session 3-4 days a week for 30-45 minutes, followed by passive activities like working in front of a screen or reading?
Making minor adjustments to your routine, like increasing physical activity and ensuring sufficient protein intake, can prevent gradual weight gain and help you stay physically strong and fit as you age and into your later years.
Practical Steps to Get Started
Find Joy in Movement: Choose activities that you enjoy. Whether dancing, hiking, swimming, or yoga, find what makes you happy and keep moving.
Strength Training: Incorporate strength training into your routine. It boosts metabolism, strengthens bones, and enhances muscle mass. It's particularly beneficial for midlife women as it can help counteract the natural loss of muscle mass that occurs with age, improving overall strength and mobility.
Intentional Eating: Pay attention to what you eat. Opt for nutrient-dense foods that nourish your body and support your fitness goals. This balanced approach to eating will provide you with the necessary nutrients and support your fitness journey, reassuring you that you're on the right path.
Stay Consistent: Move a regular part of your life. Consistency is critical to reaping the benefits of a healthy lifestyle.
Build a Support System: Surround yourself with supportive friends and family who encourage your fitness journey.
Rewriting your relationship with exercise and healthy eating is essential for thriving in midlife. Embrace the power of movement and the benefits of a balanced eating pattern. You have the strength to age with vitality, confidence, and independence. Celebrate your body and the incredible things it can do. Normalize being strong at any size, and don’t shy away from sweating—even if it means showing up to appointments or lunch meetups in exercise gear.
Rumblings Media has tools and resources to help guide you wherever you are on your health and wellness journey so you can thrive!
Don’t know where to begin or wonder where you need to focus on adjusting your patterns? Join us in an upcoming online or in-person class to jump-start your plan!
We’re here to help—and to remind you that it is never too late to begin or review where you’re at.
Start today, step into the identity of a strong, fit, and balanced-eating midlife woman, and flourish!