Get Fit This Spring: A Wellness Guide for Women Over 40

As the days grow longer and the nicer weather is finally here, it feels like a perfect opportunity to rejuvenate your wellness routine. It’s time to take a step back, evaluate what needs attention, and embrace small, consistent action.  Let’s explore how to spring into action and prioritize health this season.

Assessing Your Needs:

Before diving into action, it’s important to assess where you currently stand in terms of health and well-being. Here are a few simple steps you can take today (or this week).

1. Take some time to reflect on your lifestyle habits.
2. Identify areas that need improvement.
3. Set realistic goals for yourself.

Grab a notebook or open the notes app on your phone. Set a timer for 15 minutes and make 3 quick lists of habits. Label them doing well, needs improvement, and new.

Next, begin setting behavior-based goals keeping your lists in mind. Not sure what behavior-based goals are or why they are important? You can read more about them here. No matter what your goals are, understanding your needs is the first step towards positive change.

Exercise for Vitality:

Physical activity is crucial for women over 40 to maintain muscle mass, bone density, and overall vitality. Incorporating more walking, strength training, and flexibility exercises into your routine can help improve cardiovascular health, boost metabolism, and enhance mood. Aim for at least 150 minutes of moderate-intensity exercise per week. In addition, try new activities like yoga or hiking to keep things exciting.

Pro Tip: Set your schedule and do your best to stick to it each week. Take out your planner and set workout appointments. For example, M, W, and F will be 30 minutes of weight training at the gym. Tues and Thurs 30 minutes of walking on your lunch at work. Saturday can be yoga, Pilates, dancing, or whatever else you would like to incorporate done at home. Sunday can be your rest day. You can set it up however you want but make sure you know what day, time, and location you will be working out.

Nutrition for Nourishment:

Fueling your body with nutrient-rich foods is essential for optimal health and wellness. Focus on adding plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals and snacks.

Fortunately, when the focus is on what you add instead of what you reduce it helps with a positive mindset that will help you sustain your efforts long term. It becomes a lifestyle choice rather than a quick fix or temporary band-aide to poor eating habits.

In addition, pay close attention to your body’s hunger and fullness cues and remember to slow down and enjoy your food. You’ll be pleasantly surprised by how well this works to maintain a healthy weight and higher energy levels.

Hydrate for Health:

Staying hydrated is key for supporting digestion, regulating body temperature, and maintaining healthy skin. Aim to drink at least eight glasses of water per day and consider adding herbal teas or infused water for extra flavor and variety.

Keep a reusable water bottle with you throughout the day as a reminder to sip regularly to stay hydrated all day long. Additionally, you can set goals to reach by certain times each day. For example, I try to drink one entire 32 oz water bottle by lunch. Then, I’m half-way to my goal and still have half the day left to accomplish it.

Balance Hormones:

Hormonal changes are common as women age, and imbalances can lead to less-than-ideal symptoms like hot flashes, mood swings, and weight gain. Supporting hormone balance through lifestyle modifications such as regular exercise, stress management, and adequate sleep can make a significant difference.

Additionally, consider consulting with a naturopathic doctor that specializes in menopause to get baseline tests run. This way you know where you currently stand and what you are aiming for. They can also guide you through natural remedies based on your results.

Visting a naturopath in February has made a huge difference in my life in addition to the lifestyle changes I began implementing in January of 2023. I began 3 supplements about 3 weeks ago and I am already feeling the results. I am more relaxed, in a better mood, and I’ve even lost a couple pounds.

Interested in exactly how I did this? Join me and my friend Lucy Hutching RD in my Menopause Mastery Challenge. I will help you develop a positive mindset, define your menopause mission statement, and guide you through gentle movement and self-care practices. This challenge is all about taking a step back and re-evaluating what your body truly needs from you at this stage in life. While Lucy will help you with a nutrition audit.

This audit will include you submitting a 3-day food journal for Lucy to look over and make suggestions. These suggestions will help you get a good understanding of the small but effective changes you can make to your current diet to help you reach your goals of weight loss, increased energy, and decrease inflammation faster. With the 2 of us joining forces you will get the best of both worlds. Join today!

Prioritize Sleep:

Quality sleep is essential for overall health and well-being, yet many women over 40 struggle with insomnia and disrupted sleep patterns. Establishing a relaxing bedtime routine, creating a comfortable sleep environment, and practicing stress-reduction techniques like meditation or deep breathing can help improve sleep quality. Aim for 7-8 hours of quality sleep each night.

Embracing Self-Care:

Self-care is not selfish; it’s essential for maintaining physical, emotional, and mental health. Make time for activities that bring you joy and relaxation, whether it’s reading a book, taking a bath, or spending time outdoors. Prioritize self-care rituals that nourish your body, mind, and soul, and don’t hesitate to ask for support from loved ones or professional like me when needed. Remember to schedule this in just like exercise. If you have a set time to devote to self-care, you are more likely to engage in it regularly.

Spring is a time of renewal and growth, making it the perfect season for women over 40 to prioritize their health and wellness. By taking a step back, evaluating what needs attention, and embracing small, consistent actions like the ones I highlighted in this blog, you can spring into action and cultivate a vibrant and fulfilling life. Remember, the key at his stage in life is to focus on YOU and YOUR journey towards optimal well-being. You are worth it! Here’s to a healthier and happier you this spring and beyond!

Remember to sign up for the Menopause Mastery Challenge if you are in need of support during your journey. Join today!

All my best,

Christine