Is Walking Enough?
Getting REALLY healthy this year
Welcome to a fresh New Year — and the gift of a blank slate!
🙌This is the time to get clear on what you want 2026 to look like.
And more importantly, how you want to feel in the decades ahead.
Yep. The choices you make today will determine how healthy, strong and energetic your future self will be.Aging is inevitable (& a blessing).
But the rate at which it happens is not.
As a woman in midlife, NOW is the time to be intentional.
The most powerful health goals for YOU are to:
✔️ Build as much muscle and bone mass as possible
✔️ Improve joint health and mobility
✔️ Strengthen your heart and lungs
✔️ Maintain a healthy body compositionYour future body is built by today’s decisions, so let’s make them count.
Why This Matters
The reality is that women are falling short of meeting physical activity guidelines and the health implications are SERIOUS. Only 22% of women aged 35–49, 17% of women aged 50–64, and 10.8% of women over 65 meet the recommended guidelines for aerobic and muscle-strengthening activities. It’s time to change that! 💪
FITNESS SIMPLIFIED
Common questions I get asked when women are setting fitness goals are…
“What’s the best fitness strategy for me?”
And, “Is walking enough?”
Fitness Tip to Get REALLY Healthy in 2026
Grow Your Muscle Mass
Walking is the most common go-to method of exercise for women over 40.
And it is fantastic as a secondary form of exercise.
But if you want to stay strong, mobile and pain-free in the decades to come, strength training must be your primary focus
.Strength training:
💪 builds muscles (and bones!)
💪 improves joint health and mobility
💪 and supports your overall health in ways that walking alone cannot.In order to feel your absolute best as you move through midlife and beyond, you NEED as much muscle mass on your body as possible!
And that's something that walking simply can’t accomplish if it’s your only form of exercise.
Start small with targeted, full body movements and build up as your strength grows.
Try this great at-home routine that builds your muscles AND your flexibility (something else you need) all at once.
Quick Strength (and Flexibility) Building Routine
- Thoracic Rotations (8 reps/side): Plant hands on a chair with your back flat and place one hand behind your head, then move elbow in a big rotation. Add a challenge by lifting the opposite leg.
- Bear Crawl to Downward Dog (8 reps): Place forearms on the chair and bend knees to hover over floor, then hip lift your hips up and straighten your legs.
- Side Split Squats with Prisoner Arms (8 reps/side): Stand with legs wide apart and hands behind your head. Sit back through hips to squat to one side while squeezing elbows back, then move to other side.
Extra tip: Challenge yourself to do this routine 3-4 rounds through without stopping, staying controlled and moving as deep as possible into each position to push your mobility!
Did You Know...
- As you age, sarcopenia or age-related muscle loss, is a huge problem that needs your attention. It leads to decreased bone density, poor blood sugar regulation, a slower metabolism and serious functional decline.
- Walking is a great supplement to a solid strength and mobility routine. Let it be a good baseline when you find yourself in a situation where you can’t do any other activity. Plus, it’s great for social connections or listening to some podcasts (👇).
- When you incorporate strength training and mobility work into your weekly routine, you’ll see your fitness level and joint health soar! Even a 10-minute routine like the one above is often all you need to see a difference.
NUTRITION SIMPLIFIED
If there is just one eating habit to commit to in 2026 that would have a massive impact on your health, it would be to slow down when you eat!
Nutrition Tip to Get REALLY Healthy in 2026
Eat Slowly
Eating slowly matters so much for women in midlife!
Declining estrogen levels can confuse your hunger/cravings/fullness signals.
But slowing down when you eat gives these important signals a chance to work.
Women who are “slow eaters” tend to:
✨ Have less body fat overall
✨ Experience better digestion & fewer GI issues
✨ Rarely overconsume calories✨ Make better food choices in general
✨ Feel more satisfiedThe opposite happens for those who speed through meals:
❌ More stubborn body fat
❌ More digestion issues
❌ Frequently overeat
❌ Struggle to make good food choices
❌ Rarely feel satisfiedYour action today - make your meals last 15-20 minutes.
If that seems too challenging, simply add a pause between bites to set down your fork and sip some water, gradually building up to 15-20 minute meals.
Here’s a great salad with a variety of toppings to help you slowly work through your bowl. Try it today!
Mexican Kale Salad
More ideas to help you eat slowly
- Set up a mini taco bar with lettuce cups for taco shells. Fill one with meat, beans, salsa, avocado & other favorite toppings. Eat it slowly before making another.
- Make a sheet pan bake of at least 5 different vegetables and your favorite protein. As you eat, challenge yourself to make each bite a different combo of items.
- Use your knife and fork to cut each bite before putting it in your mouth. This simple act will add time to your meal. Plus, it gives you a chance to talk with your family and friends between bites.
MINDSET SIMPLIFIED
Make 2026 the year that you’re fully involved in the long game of your life!
As a woman in midlife, it is crucial to think beyond preparing for one special event or vacation—It’s time to set your body up for long term strength, power and mobility.
Make sure you’re choosing habits that are not only sustainable.
But also ensure that your body will keep up with all you want to do in the coming decades.
If you succumb to the cut & burn diet mentality this year, you’ll be further behind in preparing your heart, lungs, bones, joints and muscles for the years to come.
Let’s BE STRONG together!
Mindset Tip to Get REALLY Healthy in 2026
Think “Long-Term Health”
THE TAKEAWAY
In midlife, the most powerful health goals aren’t quick fixes - they are foundations. This week, commit to one muscle-growing workout, one unrushed meal each day and one decision made with your future health in mind. Small, intentional choices —done consistently—are how lasting change is built.
- Grow Your Muscle Mass
- Eat Slowly
- Think “Long-Term Health”
ADDITIONAL RESOURCES
Self Care Simplified podcast
184. The Best Nutrition Hack for Sustainable Weight Loss and Better Health
427. Getting Laser-Focused to See BIG Health Changes in 2025
420. 10,000 Steps a Day? The Shocking Truth About Walking & What to Do NOW
SPECIAL RESOURCE
Follow along with me as I lead you through a full body strength and balance beginner routine in 20 minutes. Balance and strength are so key to healthful longevity. Try this one this week!
Full Body Strength + Balance Workout | 20 MIN Beginner
Until next week... Be strong
