The #1 Mistake Women 45+ Make When Trying to Stay Active

Staying active in your midlife is vital for maintaining strength, flexibility, and overall health. Yes I said “midlife”. Gosh, that word alone can be hard to digest. Am I at midlife? Maybe pause here and let it sink in a little. Yet, despite the best intentions, many women over 45 unintentionally make a critical misstep in their journey to remain active. The result? Frustration, burnout, and often, giving up altogether.

So, what is the #1 mistake women in this age group make? Doing too much, too soon—without tailoring activities to their changing bodies.

The All-or-Nothing Mindset

When the aches, stiffness, or energy dips of peri-menopause hit, many women feel the urgency to “fix” things fast. This was me. They dive headfirst into high-intensity workouts, long cardio sessions, hit the road running when they’ve not done this for years, or rigid exercise regimens that might not suit their current state of health. This all-or-nothing approach often backfires. Instead of feeling energized and empowered, they end up sore, exhausted, or even injured.

Why this happens:

• Hormonal changes, like our fluctuating estrogen levels, impact recovery, muscle tone, and joint health. “I just don’t bounce back as quickly as I did before!”
• Aging naturally decreases muscle elasticity and bone density, making it essential to move mindfully. Perhaps you are here, off to get your bone density scan. And now you are learning about about osteopenia, osteoporosis … then its the mammogram… the list goes on.
• Life stresses during midlife—career, caregiving, and personal transitions—can leave less capacity for rest and recovery. I know all this too – you may nod your head here. Are you caring for an ill parent? Going through the empty-nest phase? At a senior position in your career and experiencing hot flashes in important meetings and have foggy brain when you need to be on point?

What Should You Do Instead?

1. Honor Your Body’s Needs:
Your body is wise, but it’s not the same as it was in your 20s or 30s. Shift your focus to sustainable activity, rather than overloading yourself with intensity. Ask yourself, “What does my body need today?” Some days, it might be restorative yoga or a walk. Other days, you may crave strength-building moves or power yoga.

2. Build a Foundation with Flexibility and Strength:
Rather than focusing solely on calorie burning or sweating it out, prioritize flexibility and strength. These are the building blocks for longevity and vitality. Yoga is a great place to start—it’s adaptable, low-impact, and works on improving mobility, balance, and functional strength. As you move forward you can increase the intensity on every level.

3. Remember Progress is Personal:
It’s not about competing with others or even your younger self. Respect your own pace. Focus on small, consistent efforts over quick fixes.

My Story: Learning to Adapt

When I started experiencing peri-menopause, I too fell into the trap of expecting my body to perform the same way it always had. I pushed myself, ignored my body’s signals, and ended up feeling more fatigued than before (I was exhausted). It wasn’t until I embraced yoga as a consistent practice—focusing on both flexibility and mindful strength—that I found a rhythm that worked for me. With this foundation in place I have added weights to my practice and have the ability to add intensity where I need it. Now, I help women avoid those same pitfalls.

Let’s Shift the Narrative

Staying active during midlife doesn’t have to mean pushing yourself to the brink. It’s about movement that feels good, supports your changing body, and keeps you going for the long haul. Tailoring your approach to your unique needs is not only empowering—it’s the key to thriving. There is so much overwhelm with overload of information and what type of exercise is best for us and it all becomes too much. Take a long deep inhale here. Yes.

Reduce the overload of info (shut that stuff out), roll out your mat, take it slow to begin with and let’s move toward a future where staying active feels both joyful and sustainable. This perimenopause thing is a time for renewal so let’s do this thing and do it well. If it makes you feel any better, 100% of women will go through it. It is up to us to choose to make it a time to thrive. We’ve got this.