Dealing with post-35 fitness: What I wish I knew sooner

The Journey After 35: Understanding the Shift

As we transition into our mid-thirties and beyond, many women start to notice that the way their bodies respond to fitness changes. The once effortless routines from our twenties may no longer yield the same results, leading to feelings of frustration and confusion. It’s not just about how we look but how we feel in our own skin—a balance we strive for, especially as life presents its own set of challenges.

Life is multifaceted after 35, filled with work, family, and personal commitments. We often feel pulled in multiple directions, and our bodies, while still capable, might not bounce back as easily as they once did. So, what do we truly need to know about fitness during this stage of life? Here are some insights that can pave the way for a more authentic approach to wellness.

Understanding the Body’s Changes

One of the most significant shifts after 35 is hormonal changes. As we enter perimenopause, fluctuations in estrogen and progesterone can affect not just our physical appearance but also our energy levels, mood, and metabolism. It’s common to experience weight redistribution, with more weight gathering around the abdomen, which may not respond to our usual diet and exercise regimens. Has this ever happened to you?

Metabolism and Muscle Mass

Did you know that after the age of 30, muscle mass can begin to decline at a rate of about 3-8% per decade? This natural process can slow metabolic rates, making it easier to gain weight and harder to lose it. It’s not just about calorie counting; it’s about understanding the profound importance of strength training. By incorporating resistance exercises into our routines, we can help counteract this decline and build lean muscle, which not only boosts metabolism but also strengthens bones and improves overall strength.

Stress and Its Impact

Stress levels can also escalate during these years, leading to fatigue and burnout. The demands of life can often overshadow our personal wellness needs. Have you ever felt like you were juggling too many balls in the air? This stress can manifest physically—think fatigue, headaches, or even digestive issues. Prioritizing self-care and incorporating mindfulness practices can help manage stress and create a more balanced state of being. This may feel indulgent at first, but it’s a vital part of the wellness equation.

Rethinking Fitness Routines

With these changes, it’s essential to reevaluate our approach to fitness. Gone are the days of extreme workouts that lead to burnout or injury. Instead, look for sustainable and enjoyable forms of exercise that align with your current lifestyle. Whether it’s yoga, pilates, dancing, or moderate strength training, the key is to find what resonates with you, making it easier to stay consistent over time.

Finding Balance

Consider how many hours you spend sitting throughout your day. The modern lifestyle can often promote prolonged periods of inactivity, which are detrimental to our health. Integrating movement into your day, whether through short walks during breaks or standing while working, can help counteract this sedentary habit. It’s about building a lifestyle rather than adhering to a rigid program.

Nutrition that Nourishes

Nutrition plays a pivotal role in how we feel and function. After 35, our bodies may require different nutrients. A focus on whole foods—lean proteins, healthy fats, and plenty of fruits and vegetables—becomes even more crucial. Instead of viewing nutrition as a restrictive practice, consider it an opportunity to nourish your body and soul. How can you add more colorful, vibrant foods to your plate this week? Exploring new recipes can make this journey enjoyable instead of daunting.

Consistency Over Intensity

In a world that often glorifies extreme transformations, it’s crucial to celebrate the beauty of moderation and consistency. Progress isn’t about grand gestures but small, meaningful changes that accumulate over time. Maybe it’s committing to a 15-minute workout a few days a week or simply choosing to walk outside for fresh air. These actions can make a world of difference.

Embracing Your Wellness Journey

As we navigate our fitness journeys after 35, let’s remember that every step counts. It’s okay to feel lost or frustrated at times; this is part of the process. Embrace where you are and honor your body’s unique story. Each woman’s experience is distinct, and what works for one may not work for another. Trust in your ability to discover what makes you feel good, both inside and out.

Ultimately, the goal is to cultivate a relationship with fitness that prioritizes how you feel—energetic, strong, and capable—over how you look. Allow yourself the grace to evolve, to try new things, and to accept that wellness is a lifelong journey. As you continue on this path, keep in mind that it’s progress, not perfection, that defines your success. So, take a deep breath, embrace the changes, and step forward with confidence and kindness toward yourself. You’ve got this!