Why Midlife Women Struggle to Change Habits and How to Succeed

Many women find themselves grappling with change in midlife. The desire to improve or adapt can feel urgent and overwhelming whether it’s health, fitness, relationships, or career. 

Yet, despite the best intentions, lasting change can feel elusive. Why is it so hard to change behavior, especially in midlife?

Current research and insights from behavioral experts like James Clear, author of Atomic Habits, reveal that the struggle often stems from focusing on the wrong things. We tend to zero in on outcomes (like hitting a target weight or achieving a fitness goal) rather than on the deeper processes and identity shifts that drive sustainable change. The good news? By shifting our mindset, taking small steps, and committing to consistency, we can create meaningful and lasting change—without being ruled by the numbers on a scale.

Why Behavior Change Feels Hard in Midlife

Behavior change is challenging for several reasons, but midlife presents unique hurdles:

1. Deeply Entrenched Habits: By midlife, behavior patterns have often been practiced for decades, making them second nature.

2. Shifting Priorities: With careers, families, and aging parents to care for, many women prioritize others’ needs over their own.

3. Biological Changes: Hormonal shifts, slower metabolism, and changing energy levels can make it harder to see immediate progress, leading to frustration.

4. Emotional Ties to Identity: Many of us unconsciously cling to our existing identity (“I’m just not the kind of person who loves exercise”) without realizing that true change requires evolving who we believe we are.

Changing Your Identity, Not Just Your Actions

One of James Clear’s core ideas is that sustainable behavior change starts with an identity shift. Instead of focusing solely on what you want to achieve, ask yourself, Who do I want to become?

For example:

• Instead of saying, “I want to lose 20 pounds,” say, “I am a person who prioritizes my health.”

• Instead of “I want to exercise every day,” try, “I am a person who moves my body regularly.”

When you start seeing yourself as the person who makes healthy choices, every small action reinforces that identity. It’s not about a single goal; it’s about embodying a new way of being.

The Power of Small Steps

Change doesn’t have to be radical to be meaningful. Research shows that small, consistent steps compound over time to create significant results. Clear refers to this as the "1% rule"—improving by just 1% daily. Small steps are also more manageable and less overwhelming in midlife, where time and energy can feel scarce.

Some small actions to consider:

• Swap out one sugary drink for water each day.

• Commit to 10 minutes of movement instead of an hour-long workout.

• Journal for five minutes each morning to clarify your intentions.

Each step may seem minor by itself, but over time, these small wins build momentum and reinforce your evolving identity.

Consistency Is Key

Consistency beats intensity when it comes to lasting change. In midlife, where life’s demands are unpredictable, aiming for perfection often leads to burnout. Instead, focus on showing up regularly, even if it’s not perfect.

For example:

• If you miss a day of exercise, commit to showing up the next day instead of giving up entirely.

• Celebrate sticking to a routine for a week or a month rather than focusing on your progress toward a long-term goal.

Showing up, even in small ways, reinforces the habit and strengthens your belief in your ability to change.

Focus on the Process, Not Just the Numbers

One of the biggest traps midlife women fall into is focusing too much on external metrics, like the number on a scale or the calories burned. While these numbers can provide some feedback, they’re often demotivating when progress feels slow.

Instead, shift your focus to the process itself:

• Enjoy the Journey: Find activities you genuinely enjoy, whether yoga, dancing, or walking with friends. When you enjoy the process, you’re more likely to stick with it.

• Measure Progress Differently: Instead of obsessing over the scale, track how you feel, your energy levels, or how your clothes fit.

• Celebrate Non-Scale Victories: Did you feel stronger during your workout? Did you manage stress better today? These wins matter.

Remember: Change Is a Process

Behavior change isn’t a one-and-done effort; it’s an ongoing process. Long-term commitment is key to success, as small, consistent actions build over time and create a lasting foundation for change. Approaching this journey with patience allows habits to take root and flourish, reinforcing your growth every step of the way. Midlife is the perfect time to embrace this idea. With decades of experience behind you, you’re well-equipped to adapt and grow—if you approach change with curiosity and patience.

Here are some reminders to keep you grounded:

• Be Kind to Yourself: Change takes time, and setbacks are normal. They’re not failures; they’re part of the process.

• Focus on the Long Game: Think of behavior change as a lifelong commitment to yourself, not a quick fix.

• Surround Yourself with Support: Seek out friends, groups, or coaches who uplift and inspire you.

You’re Stronger Than You Think

Midlife is not a barrier to change; it’s an opportunity. For instance, consider a woman who always identified as “not athletic.” In midlife, she starts walking 10 minutes a day. Over time, those walks become part of her identity as someone who values movement and health. This shift didn’t happen overnight, but she embraced a new version of herself through small, consistent steps. 

By shifting your focus to identity, taking small, consistent steps, and enjoying the process, you can create meaningful, lasting habits that enhance your well-being. 

It’s not about becoming someone else; it’s about becoming the best version of yourself. And that transformation is worth every step of the journey.

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. 

• Are you consuming enough protein?

• Is your plate balanced?

• How is your food mindset? 

• 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!

Unlocking the Secrets to Aging Gracefully

Aging is an inevitable part of life, but it doesn't mean we must surrender to its effects without a fight. We have a choice in how we age; one powerful way to make that choice is through functional training. 

In this blog post, we'll define functional training and review its importance in mitigating the physiological effects of aging and how it can help you maintain the energy and vitality of someone years younger. Whether you're new to the concept of muscle fitness or looking to enhance your existing routine, this guide will provide valuable insights into aging gracefully.

What is functional training?

As we journey through the inevitable aging process, we face a crucial decision: 

1) accept it and let nature take its course, or 

2) fight it. 

The right exercise program can be a formidable ally in the battle against aging. It can deliver numerous benefits that minimize the physical toll of aging, allowing us to maintain the vigor and vitality of our younger selves. And functional training plays a role. Functional training is a type of exercise designed to train the body for activities of daily living. 

The functional training approach

Functional training is evolving, and exercising as we age can empower us with the strength and energy needed to fully enjoy life's activities and prepare for a healthier future. Instead of obsessing over the mirror and the scale, it's time to prioritize overall physical fitness. Every workout can be a magic pill that extends your life's length and quality.

To help make it easier for you to get started with functional training, we’ve included links to some of our favorite tools and equipment. 

1. Mobility and Flexibility Training - Mobility and flexibility training focus on coordinating body movements through space. This helps prevent common musculoskeletal injuries associated with aging, such as sore knees, aching backs, and general discomfort. By incorporating mobility training, you'll keep your muscles and joints healthy and mobile, paving the way for an active lifestyle as you age.

2. Strength and Power Training - Aging often leads to muscle mass loss and decreased functional muscle capacity. Strength training is the key to combating this age-related muscle atrophy. Additionally, power training enhances your muscle's ability to generate force quickly, which is essential for daily activities and preventing falls. Both strength and power are crucial for healthy aging.

Foundational Movement Patterns 

There are six foundational patterns of movement for mobility training and strength/power training. Whether doing mobility training or strength/power training, focus on these principal movement types:

• Hip Hinge – Hinge at the hip with both feet planted. The movement begins from the hip and has little involvement from the knees. Think of picking up a large empty box from the floor and bending from the hip instead of at the knees.

• Squat – both feet planted, movement begins at the hips but includes bending and straightening the knees. Think of lifting a box up off the floor with your legs.

• Single Leg patterns – It could mean exercises balancing on one leg at a time or having one foot in front of the other but still shoulder distance apart. Many lower body exercises can be done from this stance.

• Push – Pushing an object away from your body – either forward or overhead. Think of a plank, bench press, or pushup.

• Pull – Pulling an object towards you – either forward or overhead. Think of a pull-up or tug-of-war.

• Rotation – Rotation movements combine pulling and pushing motions involving both upper and lower body segments, where the pelvis rotates. Think of the action of chopping wood or an overhand serve in tennis, where your arms or upper body cross the plane of the front of the body.

Start Your Journey with Mobility Training

Incorporating these movement patterns into your training regimen is essential for achieving a well-rounded and functional capacity as you age.

Begin your fitness journey by prioritizing mobility training. This foundational step ensures you develop balanced physical abilities and functional capacity, setting the stage for a healthier and more active life as you age.

Mobility training should be a fundamental part of your routine, encompassing activities like stretching and connective tissue work with tools such as foam rollers, therapy balls, stability balls, and therapy bands. Three effective approaches to integrating mobility training into your regimen are bedtime stretches, Pilates, gentle yoga, and incorporating the use of props. These practices enhance mobility and provide a dual benefit by simultaneously strengthening your body. Whether you're new to exercise or an experienced enthusiast, these methods suit everyone.

Consistency matters. Even when a full workout seems daunting, allocating some time to mobility work, especially through stretching, is crucial. This effort contributes to preserving your muscles' and joints' health and flexibility. You'll be surprised at how spending as little as 15 minutes each day or incorporating brief stretch breaks into your daily routine can significantly affect your movement patterns and overall physical skills. Journaling your activity and scheduling it into your calendar is an excellent way to help you kickstart a new behavior. 

Once you've established a solid foundation in mobility, it's time to incorporate strength and power training.

Level up with Strength and Power Training

After establishing a solid foundation in mobility, it's time to take your fitness journey to the next level by introducing strength and power training into your routine.

Unleash the Benefits of Strength Training: Strength training offers many advantages, especially for midlife women. Notably, the results become apparent relatively quickly, with nearly any exercise involving weights or just your body weight leading to noticeable improvements in strength. The beauty of strength training lies in its versatility, providing you with a diverse range of workout options to keep your routine fresh and engaging.

Crafting Your Strength Routine: Begin your strength journey by incorporating strengthening exercises into your routine at least twice a week. Gradually, as your strength improves, consider increasing your training frequency to three or four sessions per week. You can kickstart your journey with bodyweight exercises. Still, as you progress, you may want to use various equipment like dumbbells, resistance bands, gym machines, or even barbells and heavier weights.

Dive into Specific Strength Patterns: For midlife women, it's crucial to include specific strength patterns in your training regimen. You can either integrate some of these patterns into each workout session or dedicate specific days to focus on each pattern individually. This adaptability ensures that you can maintain high motivation levels and continually challenge yourself as you become a healthier and stronger version of yourself.

• Unilateral Training: Unilateral training involves using only one arm or leg during an exercise. This type of training enhances the strength of the specific limb being worked and has an interesting side effect: research indicates that it can boost the strength of the opposite limb. Additionally, unilateral training contributes to core strength, stabilizing the spine and pelvis. This helps prevent muscle imbalances and enhances overall stability, vital for maintaining a healthy body as we age. The rationale behind this approach is rooted in the fact that many of our daily movements primarily engage one arm or leg at a time. Unilateral training exercises are often performed using dumbbells or kettlebells.

• Resistance Training: While all the discussed exercises contribute to strength improvement, resistance training takes a more intense approach. It focuses on using heavier weights and simultaneously engages the entire body or both limbs. For example, exercises like squatting with a weighted bar or performing bench presses fall under this category. The primary objective of resistance training is to develop the capability to lift heavier objects, thereby increasing overall strength. To achieve this goal, working with heavier weights is essential.

• Power Training: Power training is an often overlooked aspect of fitness, particularly for midlife women. Our bodies contain different muscle fibers, including slow-twitch and fast-twitch fibers. Fast-twitch fibers are responsible for explosive movements and are critical in enhancing the resilience of elastic tissues and ligaments. These areas are commonly associated with injuries and muscle strains. Unfortunately, age-related muscle loss often leads to a decline in fast-twitch fibers. These fibers are essential for preventing falls or reacting quickly, such as jumping out of obstacles or even leaping over small obstacles like puddles. Incorporating explosive movements into your routine can stimulate the development of these fast-twitch muscle fibers. Starting with small activities like brief bouts of skipping, hopping from one foot to the other, or even hopscotch can be an excellent starting point. Gradually progress to more challenging activities, such as jumping onto a box or platform or engaging in medicine ball slams or throws, possibly with a workout partner. Incorporating power training can enhance your ability to react swiftly and effectively, which is especially valuable as you age.

The Importance of Muscle Fitness

Just as aerobic exercise enhances heart health, muscle fitness exercises strengthen and improve skeletal muscles, enhancing your ability to move. Studies show that adults who engage in twice-weekly strength training reduce their mortality risk. Beyond health benefits, functional training adds quality to your years, ensuring you can enjoy your favorite activities for longer.

Aging may be inevitable, but how we age is within our control. Embrace functional training as a powerful tool to age gracefully, maintain vitality, and enjoy life fully. Incorporating mobility, strength, and power training into your routine will unlock the secrets to healthy aging. 

For more information and sample exercises, check out "Ageless Intensity" by Pete McCall, a valuable resource on this transformative journey. Embrace the 'silver bullet' of movement and enhance your cognitive function while adding quality to your years.

The Power of Strength Training in Midlife: Defying Aging with Exercise

The journey through midlife and menopause is a unique and transformative period in a woman's life. It's a time of self-discovery, reflection, and change. It’s also a phase marked by significant physiological changes as women navigate through menopause and post-menopause. 

While it comes with challenges, it's also an opportunity to take charge of one's health and well-being. It doesn’t have to be overshadowed by the negative aspects of aging. 

Engaging in recreational activities and exercise can be a game-changer during this phase, enabling women to navigate the challenges of midlife and menopause with confidence, resilience, and improved mental and physical health. There are myriad benefits of strength training during midlife that can impact both body and mind by enabling women to take control of their health and enhance their overall well-being well into their later years.

Physical Benefits of Strength Training

• Bone and Muscle Health: The decline in bone density and muscle mass that occurs with age can be mitigated through strength training. Women experiencing menopause have a higher risk of bone loss, but regular resistance exercises are the best way to help maintain bone density and reduce the risk of fractures. 

• Balance and Fall Prevention: Strength training enhances muscle strength and balance, significantly reducing the risk of falls and associated injuries. Strong muscles provide better stability, making day-to-day activities safer and more manageable. If you do fall, having good muscle strength will help prevent serious injury. 

• Weight Management and Metabolism: As metabolism naturally slows down with age, strength training can help boost it. Increased muscle mass contributes to a higher resting metabolic rate, making weight management more attainable. It also impacts overall body composition (the percentages of lean muscle mass and fat), contributing to your appearance and how your clothes fit. 

• Cardiovascular Health: While cardio workouts are crucial, strength training also can improve cardiovascular fitness. Combining both forms of exercise results in a well-rounded approach to heart health. You can do this simultaneously with a circuit-type muscle conditioning program or include strength training in your fitness routine. Women should spend 40% of their exercise time focused on muscular strengthening. 

Mental and Emotional Benefits of Strength Training

• Mood Enhancement: Engaging in physical activity triggers the release of endorphins, the body's natural "feel-good" chemicals. This can reduce stress, anxiety, and depression, enhancing overall mental well-being.

• Confidence Boost: Successfully lifting weights and progressing in strength training can be incredibly empowering. Accomplishing physical goals can translate to increased self-esteem and confidence in all aspects of life.

• Cognitive Function: Emerging research indicates a strong connection between muscle health and cognitive function. Strength training may play a role in preserving cognitive abilities and preventing cognitive decline.

• Social Interaction: Participating in group exercise classes or engaging in outdoor activities can foster social connections and combat feelings of isolation, which are common in midlife.

Reframing the Conversation: Immediate Benefits

It's helpful to shift the focus of the midlife exercise conversation from long-term outcomes to immediate benefits. Your ability to immediately positively impact your mental health, well-being, and happiness can be a powerful motivator. By focusing on how you feel in the present moment and finding accessible beginner-level activities, your path to becoming a regular exerciser is more attainable and enjoyable.

The Critical Role of Strength Training

Strength training is a cornerstone of midlife exercise due to its profound impact on various aspects of health. It counters the decline in muscle mass and strength, addressing issues like sarcopenia and frailty that often come with age. Its benefits extend beyond physical health, contributing to emotional resilience and cognitive vitality.

The Key Components of Midlife Muscle Conditioning

Incorporating strength training is essential to optimize health and well-being during midlife and beyond. Key components include:

• Lift Heavy Weights or Perform Resistance Training: Resistance exercises help maintain muscle mass, improve metabolic efficiency, and prevent the onset of conditions like osteoporosis and type 2 diabetes.

• Incorporate Explosive Movements: These movements maintain fast-twitch muscle fibers critical for stability and fall prevention. Examples could be small jumps or weighted ball slams.

• Embrace Single-Leg Balancing Exercises: Counteract muscle imbalances and enhance stability to prevent injuries. Single-legged lunges are one example.

• View Strength Training as Functional: Strong muscles enhance everyday activities, making them more accessible and enjoyable. It improves your ability to carry groceries, climb stairs, get off the floor, and lift boxes from a high shelf.

• Consider the Sweet Spot: The late 40s and 50s offer an optimal window to improve strength before the inevitable decline. Yet, it is never too late, and even octogenarians have improved strength, mobility, and balance from strength training. 

Conclusion

The decline associated with aging is not inevitable. Engaging in strength training can effectively slow down and mitigate this decline. The importance of this effort becomes especially evident as women transition into their later years. 

Strength training during midlife transcends physical appearance and muscle gains; it's about building a foundation for overall health and vitality. It plays a pivotal role in empowering women during midlife and beyond. Strength training is a powerful force for maintaining your health and independence that can positively impact every aspect of life. 

By defying the aging process through regular exercise, women can improve their physical strength and nurture their mental resilience, emotional well-being, and cognitive function. The power to shape a healthier, happier future with an increased health span and quality of life is in your hands — it's time to embrace the transformative potential of strength training and seize control of your health span and lifespan.

So, embrace the weights, lift confidently, and empower yourself to lead a healthier and happier life as you journey through midlife and beyond. 

Looking for more information on how to start a new behavior, create a new habit, and reimagine your life as you journey through midlife? Check out our blog post on Taking Steps to Reignite Yourself After 50 or our Vision Journal to guide you through exercises to live the second half of your life with confidence, fulfillment, and joy! 

The Key to Getting Fit After 50

“Fitness is a journey, not a destination. It must be continued for the rest of your life.” Kenneth Cooper, MD, started the aerobics movement with his book Aerobics in 1968. 

As an exercise scientist with a background in health, conversations with family and friends often center around fitness and physical activity. 

This year has been especially challenging as most of the women we speak with have been sharing they were more sedentary and exercised less than they had previously. 

Combine this with the changes and effects of aging, and the body and fitness level changes have been dramatic. 

As one family member shared, looking in the mirror is shocking enough to wonder, whose body is this?!

It’s tempting to jump on the bandwagon of quick-fix diets and exercise plans. But we’re over that! Right, friends?

Just as you may have started and failed a myriad of diets or eating fads, you may have an on-off-again relationship with exercise and physical activity. Any promise for a quick fix is exactly that - fast and unstainable. Thankfully that’s in the past! 

And, unfortunately, the focus for exercising is commonly based on improving physical appearance, yet the more important benefits of exercising and being physically active come from the inside out. We need to have a long-term focus on living a healthy lifestyle. 

But, what exactly is the difference between being physically active and exercising? Which is better for us for a sustainable lifestyle approach as we age? 

Most of us have been told over the years that we need to participate in structured fitness programs - mainly cardiovascular or aerobic. For many, that means attending a class, getting on a cardio machine, running, or biking. Read our last blog post on how much exercise is optimal for health. 

The truth is, physical activity and fitness aren’t all-or-nothing propositions. And doing one doesn’t negate the benefit of the other. The real trick is to find ways to incorporate physical activity throughout our day, every day, with or without a regular exercise routine. 

Crushing it on the elliptical machine for 30 minutes, four times a week, only to spend the rest of your day sitting at a desk and moving to the sofa in the evening minimizes the health impact of your hard cardio workout. 

We’ve found that many women—whether they exercise or not—are short on meeting recommendations for physical activity. Research shows that half of all women decrease regular exercise during middle age. At the same time, women lose lean muscle mass as they age.

A key to leading a more active life and being consistent in creating a sustainable movement-oriented lifestyle throughout our lives is having a foundational base of movement incorporated through everything we do. 

The great news is it’s never too late to feel great, have more energy, and get significant health benefits from increasing both exercise and physical activity. It doesn’t take much to get results. 

All activity is beneficial, and the health and well-being benefits are additive. It’s like getting extra credit for having fun! 

Likewise, suppose you’ve been primarily sedentary. The good news is it’s never too late to begin being active. A great place to start is to incorporate more physical activity into your day. As you become a physically active person, you can add structured exercise activities that are higher in intensity and provide more cardiovascular fitness benefits. 

Read more here, in our last blog post.

Whether finding a foundation of increased physical activity or building on that base with a more intense, structured exercise routine, the key is to keep moving your feet. Move more and sit less.

We both love structured physical fitness activities. We aim to do cardiovascular exercises for a minimum of 60 minutes of vigorous activity or 150 minutes of moderate activity per week (learn how to tell the difference here.) But we also work hard to walk 10,000 steps per day. That’s how we monitor our daily activity and get inspired to build more movement into our day. Finding ways to get more steps in each day requires a great deal of creativity. But it’s also fun!

Check out the tips below to get started. 

Be prepared as you add more activity into your day; you’ll likely enjoy yourself so much that you’ll find yourself wanting to do more!

Start by setting a goal for yourself. Whether you want to maintain your current level of fitness and physical activity, start a new program, or kick it up a notch, you have to know where you want to go. Stay motivated by occasionally mixing up your routine or trying new activities for fun. 

Next, break down how you’re going to get there. Create your roadmap. One way to do that is by looking at the goals you set and working backward to map out the steps to get there. You’ve worked on this process before, and even though it seems simplistic, it works!

Write your goals down and keep them in a place (like your bathroom mirror or the front door) where you see them several times a day as a reminder. The actual act of writing down goals ignites an entirely new dimension of consciousness—your brain starts seeing opportunities that are difficult to attain if you're merely THINKING about your goals rather than actively doing something to achieve them. Plus, writing them down and in a place where you can see them consistently keeps you focused on what you want to accomplish and why. 

Review your progress regularly. Being active for life requires some creativity based on what activities you enjoy doing, your schedule, and what feels best for your body. Don’t worry about whether or not you did what you needed to achieve your goal yesterday. The real question is, what are you going to do to achieve your goal today? 

Reset your mindset to focus on your body’s exceptional capabilities. Just as food is sustenance and fuel to keep your body nourished, physical activity and exercise keep your body strong, healthy, and supple to support the life you want for yourself. 

Whether that is having fun with your friends, staying strong, chasing after grandkids, or keeping up with our teenagers or young adults, focus on the benefits and beauty of living an active lifestyle. Our bodies are a gift.

It is difficult to watch our parents and elders struggle with weakening bodies that are wearing out. However, research shows that physical activity and exercise significantly impact our strength and ability to remain independent and strong with more vigor and vitality until the end of our years. Now that’s something to be grateful for!

Discover the joy in the journey. Physical activity in and of itself can be fun and a means for living in the moment to create beautiful memories. 

Think of things that you can do with loved ones or friends centered around being active together that would be memorable. 

Moving more may also be a great goal to set together with others. It’s more fun to be active together, you’re more likely to both stay committed to your goals, and you’ll be supporting each other with a gift of health. 

Being active with someone else is an opportunity to connect and can be a new way of interacting. Make a date to hike through the woods to see the beauty of a waterfall at the end of the trail, learn to play pickleball with a few girlfriends, or share a bike ride with grandkids. 

Be consistent. Physical activity and exercise both have to be consistent to achieve long-term benefits. It truly is a use it or lose it proposition. 

Research shows that as humans if our physical activity is purposeful (gardening, biking/walking for transportation) and meaningful (things we enjoy such as hiking or pickleball), we are much more likely to maintain a healthy lifestyle. 

Use these tips to incorporate purposeful activity into your life. And, remember, when you’re ready, adding vigorous exercise and fitness activities can add even more health benefits. 

You can be a person that values fitness and health. If you need a reminder - keep a list of your goals, the activities you want to do, and the memories you want to create in a place where you can see them day after day. 

Rumblings’ philosophy on food, fitness, and physical activity focuses on the science and knowledge that your body is made for movement. Keeping this in mind will continually replenish your zest for life and enable you to thrive!

Want more ideas on ways to be active? Want to be inspired by other women? Join us this month as we get active together. Download our idea sheet. Follow us on social media as we post our ways to #moveinmay and #flourishafter50. 

In upcoming blog posts, we will cover how to measure if you’re getting enough physical activity and exercise, the importance of caloric balance and weight training for optimal health, and weight management for women in their prime time. Sign-up today to get more information on how to flourish after 50!

Rumble on!

Karyn and Rebecca

*Disclaimer: If you have doubts about your health, are experiencing signs or symptoms, have been previously sedentary, or are looking to alter your physical activity or intensity levels, please check with your healthcare professional.