Let’s be real — the workouts that energised us in our 20s and 30s don’t always serve us in our 40s and 50s.
And it’s not because we’re “getting old” or need to push harder.
It’s because our hormones, nervous system, and life demands have shifted — and our exercise should too.
In my 20s, I was running, water-skiing, and doing high-intensity workouts like they were going out of fashion.
I loved it!
It worked for my body and my mind at the time.
During the years of a young family, exercise changed again as it took a back seat to young kids.
Fast-forward to my 40s — I found myself walking, doing PT sessions – these were great for body and mind.
I had a few stressful events and decided to lace up my runners and run again to deal with the stress. But what started as a release quickly turned into injury.
My body simply didn’t bounce back the way it used to.
Now, in this stage of life, my exercise looks very different. It’s gentler, more attuned….. Daily walks, yoga poses, light resistance training, and reformer Pilates.
This isn’t slowing down — this is smart training for a body that’s going through powerful hormonal change.
Why Our Exercise Needs to Shift in Midlife
As we enter perimenopause and menopause, estrogen and progesterone levels begin to decline.
These hormones do much more than regulate our menstrual cycle. They play key roles in muscle recovery, joint health, energy production, metabolism, and inflammation control.
In particular, estrogen has anti-inflammatory properties. When estrogen starts to drop, the body becomes more prone to inflammation. This is why many women start to notice sore joints, tight muscles, or slower recovery after workouts — even if they’ve been doing the same routine for years.
Add in a dose of modern life — working full-time, raising kids, managing the household — and many women are unknowingly running on cortisol. When constantly elevated, this stress hormone disrupts our ability to recover, sleep deeply, and keep inflammation in check.
And if we throw in high-intensity workouts on top of that? It’s like shouting at a body that’s already whispering, “Please slow down.”
The Hidden Inflammation Loop
Here’s the physiological chain reaction:
- Lower estrogen = increased inflammation
- Chronic stress = elevated cortisol
- Elevated cortisol = breakdown of muscle and blood sugar irregularities
Hence, high-intensity training can lead to more cortisol output and microtrauma. Leaving you feeling inflamed and injured.
When inflammation is high, and recovery is poor, we enter a loop: exercise leads to fatigue, not energy. And that’s a clear sign that something needs to change.
Movement That Heals, Not Hurts
So, what’s the answer? Do we just stop moving? Absolutely not!!
Movement is medicine. But just like any medicine, the right dose and type matters.
Here’s what I recommend for women in their 40s and 50s:
- Walking daily – especially in nature. It helps regulate cortisol, supports cardiovascular health, and gently boosts energy without stress.
- Reformer Pilates or mat-based core work – to support posture, core strength, and pelvic stability.
- Gentle resistance training – to maintain lean muscle mass, support metabolism, and protect bone density (which also declines as oestrogen falls).
- Yoga or stretching – especially restorative practices that calm the nervous system and encourage mobility.
- Shorter bursts of strength-based intervals – not bootcamp-style thrashing, but intentional, muscle-building movements that respect your limits.
The Takeaway: Listen, Adjust, and Honour the Shift
Midlife is not about doing less—it’s about doing what’s right. It’s about exercising in a way that supports your hormones, your nervous system, and your real life.
If you’re constantly tired after workouts, struggling with sleep, noticing aches and pains that linger, or simply not feeling energised anymore, this could be your body asking for a new approach.
You don’t have to “go hard or go home.” You just have to go wise.
And if this conversation around movement, hormones, energy and inflammation resonates with you, I’d love to invite you to something special…
Join Me for the Free 5-Day Perimenopause Makeover Event – Reset Your Energy, Body & Mind – Naturally
This isn’t just another health event.
It’s a completely free, live, and heart-led experience created for women just like you—busy, brilliant, and ready to feel like yourself again.
Each morning of the event, I’ll be going live inside our private Facebook group to walk you through the real reasons behind fatigue, weight gain, brain fog, and hormonal chaos in midlife—and what you can actually do about it.
We’ll talk about topics just like this one, and I’ll guide you with practical, natural strategies you can start right away.
There’ll be:
- Daily live sessions (or replays if you can’t join live)
- Downloadable workbooks to guide your progress
- Fun daily prizes and giveaways
- And a powerful community of women walking this journey together
It’s time to stop guessing and start understanding your body again.
This is your season to glow—stronger, clearer, and more energised than ever.
Click here to register and save your spot. Let’s take this next step together.
Because your health deserves attention.
And you deserve to feel good again.
Teressa
Naturopath + Biochemist
Ready to kick start Gut Health? Book a Call!
This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
