Jane Witherspoon is a Canadian expat, adventurous spirit, and dedicated yoga instructor who now calls Dénia, Spain home. A passionate Rambler at heart, she embraces the richness of life in her new Mediterranean lifestyle.
As women move through midlife and beyond, it becomes increasingly important for us to focus on a well-rounded approach to physical wellness that includes not just regular activity but also intentional stretching and strength training.
Our bodies naturally undergo changes—like a gradual loss of muscle mass, decreased bone density, and reduced flexibility—which can affect balance, posture, and overall vitality.
Incorporating strength training helps maintain muscle tone, support joint health, and boost metabolism, while stretching keeps the body supple, improves balance, and reduces the risk of injury. When combined with daily movement—whether it's walking, dancing, gardening, or yoga—these practices support a vibrant, empowered life.
Moving our bodies with love and intention allows us to age with grace, strength, and confidence.
There was a time in my life when physical activity wasn’t really on my radar. I’m petite by nature, and for years, I coasted through life thinking I didn’t need to do much to “stay in shape.” I wasn’t into sports, I didn’t have a regular movement routine, and to be honest, I could get away with being a little lazy about it.
But something began to shift as I entered midlife. As I moved through menopause, I started to notice subtle — and not-so-subtle — changes in my body. My energy dipped, my weight was fluctuating, my muscles didn’t feel as firm, and I became acutely aware of how important it was to care for my body as I aged.
Things that I once took for granted — like the ability to get up with ease, to feel light and agile — started to require intention.
And so, I began to change, starting with gently stretching my chronically tight muscles. After years of holding tension in my neck and shoulders, I turned to yoga, in search of relief from the persistent pain and headaches that had become a part of my daily life. Yoga not only eased the tightness in my body, but also quieted the anxious thoughts in my mind—a gift I hadn’t expected, but deeply welcomed.
The act of stretching began to create a sense of spaciousness, both physically and emotionally, helping me reconnect with myself in new ways. Walking had always been a steady companion in my life, but now I expanded my routine to include strength training. Over time, I began to build a healthier, more respectful relationship with my muscles and bones—one rooted in care, not criticism.
As I navigate my 60s, I move to stay fit and active. I stretch to keep my body supple. I train to feel strong.
Now, movement is a non-negotiable part of my day. Not out of guilt, but out of gratitude for what my body does for me and the joy it brings me. Because I know the power it holds to help me age gracefully and feel vibrant and healthy in this beautiful chapter of life.
So what can we do as women in midlife and beyond to stay strong and flexible?
Here are a few gentle practices to support not only your body but your mental wellbeing as well:
Daily Stretching:
Even 10–15 minutes each morning can make a difference in how you move through your day. Focus on the hips, hamstrings, spine, and shoulders — areas that tend to tighten with age. A simple yoga flow or series of gentle stretches helps keep the body limber and the joints healthy.
Strength Training 2–3 Times a Week:
Use resistance bands, light dumbbells, or your own body weight. Exercises like squats, lunges, push-ups (against a wall or on your knees), and planks are incredible for building bone density and muscle mass.
Incorporate Yoga or Pilates:
These mindful practices build both strength and flexibility and support balance and coordination. They also cultivate body awareness, reduce stress, and promote mental well-being through breathwork and quieting mental chatter.
Walk Daily:
Walking is one of the most underrated exercises — it supports cardiovascular health, boosts mood, and strengthens the legs and core. Add hills or a brisk pace for an extra challenge.
Stay Hydrated and Nourished:
Muscles, joints, and connective tissue all thrive on good hydration and nutrient-dense foods. Protein is especially important for maintaining muscle mass as we age.
Rest and Restore:
Recovery is just as important as movement. Honor your body's need for rest, especially after strength-training or a busy day. Gentle stretches before bed can help relax the nervous system and promote deep sleep.
Starting slowly with stretching and strength training allows us, as women in midlife and beyond, to build a strong, supportive foundation, rooted in the understanding that lasting change happens one mindful step at a time.
It’s about nurturing a sustainable, joyful relationship with your body—one that honors where you are now and evolves with your changing needs.
And so my Sole Sisters, as you Ramble into your week, remember it is never too late to begin. Because you deserve to feel good in your body — now, and always.
Respect your body.
Fuel your body.
Challenge your body.
Move your body.
And most of all, love your body.
It's not about Perfect. It's about Effort.
And when you give it your all,
you can hold your head high,
and be proud of yourself,
no matter what the outcome. - Jillian Michaels
READ MORE > Jane's Mindful Musings, Rambler Cafe Blog
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