Midlife Fitness Essentials: Best Exercises to Stay Fit and Strong

Staying active in midlife is crucial for maintaining strength, flexibility, and overall health. Regular exercise can help prevent chronic diseases, improve mental health, and enhance the quality of life. This post highlights the best exercises to keep you strong, active and thriving during midlife.

Strength training is essential for preserving muscle mass and bone density, which tend to decrease with age. Incorporate exercises like squats, lunges, push-ups, and weightlifting into your routine. Aim for two to three sessions per week, focusing on all major muscle groups.

Cardio exercises are vital for heart health and overall endurance. Activities like brisk walking, jogging, cycling, and swimming can elevate your heart rate and improve cardiovascular fitness. Aim for at least 60 minutes of moderate-intensity and 90 minutes of light cardio per week.

Maintaining flexibility and mobility can prevent injuries and improve the range of motion. Incorporate stretching exercises or yoga into your routine to keep your muscles and joints flexible. Focus on stretches that target major muscle groups and hold each stretch for 15-30 seconds.

Mind-body exercises like yoga and Pilates combine physical movement with mental focus, promoting overall well-being. These exercises improve flexibility, strength, and balance while reducing stress. Incorporate a few sessions into your weekly routine for a balanced approach to fitness.

Regular exercise is key to staying strong and active during midlife. By incorporating a variety of exercises into your routine, you can maintain your physical health, enhance your mental well-being, and enjoy a higher quality of life. Start today and reap the benefits of a fit and active lifestyle. If you need more personalized support, consider joining my coaching program.

What is your favorite form of exercise? Comment below!

The Hidden Calorie Burner: Why Your Midlife Gym Routine Isn't Enough Without NEAT

Today I am going to dive into a topic that can have a big impact on your health and fitness journey especially if you are in midlife and experiencing menopausal symptoms like extra body fat: NEAT, or Non-Exercise Activity Thermogenesis. You might be surprised to learn how much the little movements we make throughout the day can add up and contribute to our overall calorie burn and metabolic health.

One way to incorporate more NEAT into your life: opt for a standing desk instead of sitting. I bought this one a few months ago and feel like it was a game changer for me. According to the National Academy of Sports Medicine, a 145-pound person can burn approximately 72 more calories per hour standing rather than sitting. That might not sound like much, but over a year, it can add up to more than 18,000 calories burned, equivalent to around 5 pounds of weight loss.

Another great way to increase your NEAT is by making small changes to your daily routine. For example, when you're out shopping, instead of grabbing a cart, grab a basket. This small change increases your physical activity and can help you burn more calories. Or, take the stairs instead of the elevator or escalator whenever possible. I do this whenever I have a doctor's appointment that is on the 2nd or 3rd floor. These little movements can make a big difference over time.

Lastly, another simple yet effective tip is to incorporate more walking into your day. If you have a sedentary job, set a timer to remind yourself to get up and walk around for a few minutes every hour. Taking short, frequent breaks to move around can significantly boost your NEAT and improve your overall health.I like to walk after each meal. Stacking the walk with eating helped me build the habit. You can also use a walking desk while you work if you can. I use mine (this one on Amazon) when I'm attending online meetings and trainings. 

By incorporating more NEAT into your daily life, you can burn more calories, improve your metabolic health, and support your midlife fitness goals. If you're ready to transform your health and take advantage of every opportunity to move, consider joining my coaching program for personalized support and guidance. Email me to learn more and discuss working together ( or click here)!