🧠 Anxiety Around Exercise in Aging - You’re Not Alone

Aging in both men and women can bring on a wave of anxiety around movement. Suddenly, things you used to do without a second thought might feel daunting. That little voice creeps in:

• “What if I injure myself?”

• “My body doesn’t feel the same anymore.”

• “I’ve lost all motivation — what’s wrong with me?”

Here’s the truth: your body is changing, but that doesn’t mean you’re broken or too far gone. It just means we need to approach exercise with kindness, strategy, and support.

🩸 Aging & Body Changes

As we age we experience:

• Sarcopenia (loss of muscle mass)

• Increased fat storage, especially around the middle

• Reduced collagen, impacting joints, tendons, and pelvic floor function

• Increased risk of osteoporosis (bone density loss women)

• These changes are accelerated in women due to the drop in oestrogen during perimenopause and menopause

That’s why fitness isn’t just about looking a certain way anymore — it becomes a key part of aging well and protecting our bodies long term.

💪 Why Resistance Training is Important

Because we lose muscle mass as we age resistance training is non-negotiable during midlife and beyond — but that doesn’t mean it has to be intimidating.

Why it matters:

• Builds and maintains muscle mass

• Improves bone density (reduces osteoporosis risk)

• Helps regulate weight and blood sugar

• Supports a strong pelvic floor (with good breathing strategies)

• Boosts mood and confidence

What do I use?

Resistance bands: - are lightweight, inexpensive and easy to store,

Bodyweight exercises: Squats, lunges, planks, primal movements (bear crawls)

Dumbbells: You can do a lot with just accouple of weights

You need to add progression and challenge as you improve but remember...Progress is what counts — not perfection.

❤️ Cardiovascular Exercise: Your Heart Will Thank You

Cardio supports:

• Heart health

• Lung capacity

• Mental health (even low-intensity walks release mood-boosting endorphins!)

• Weight management and blood pressure

Tip: You don’t have to do high impact to have an impact. Walking, dancing, swimming, or cycling count. Even 10-minute bursts throughout the day add up.

🧘‍♀️ Stretching & Mobility

Aging, wear and tear and hormonal shifts can leave us feeling tight, stiff, and achy.

Stretching and mobility drills:

• Reduce injury risk

• Ease joint pain

• Help improve posture and balance

• Calm the nervous system (reduces anxiety!)

💜 Fitness Classes: The Power of Community

When your motivation is low a supportive, non-judgemental space make all the difference.

Classes offer:

• Accountability - helps you to stay on track with your fitness goals

• Encouragement - your instructor guides you to increased fitness

• Social connection - friendships and solidarity

• A structured way to build strength and confidence - No guesswork needed.

🏃‍♀️ NEAT: The Secret Weapon You Didn’t Know You Had

Non-Exercise Activity Thermogenesis (NEAT) = all the movement you do outside of workouts. It includes:

• Housework

• Gardening

• Walking the dog

• Parking farther away

• Using the stairs and not the lift

NEAT helps maintain:

• Energy output

• Metabolism

• Joint function

• Cardiovascular health

The beauty? It’s accessible, and it costs nothing

🧠 Mindset: Motivation & Fear

• Motivation dips are normal. We are human and we have bad days. Missing workout is not the end of the world but try to get back to exercise as soon as you can. A short walk can do wonders for mental and physical wellbeing and can get you out of your slump. Your instructor is not going to judge you if you've missed some classes - we really do understand that life takes over!

• Fear of injury is valid. Think about training smarter. Warm-up properly, stretch afterwards, seek help from a personal trainer or your fitness instructor to help with technique if you need help or are feeling discomfort during a particular exercise. Maybe try a new form of exercise if your current sport / activity is leaving you feeling worse rather than better.

• Don't ignore the niggles. Go and seek help from a physiotherapist or soft tissue therapist if you have persistent aches or pains. They can release muscles and fascia to provide instant relief plus give you specific exercise prescription to work on at home.

• Regular MOT's with your body worker will also help you to stay injury free. £50 every couple of months is worth it to help keep you from more pain and discomfort - Invest in your health and book a treatment.

• Are you comparing yourself to to how you were at 30-years of age? This is really unhelpful. Compare yourself to yesterday instead.

• People are living much longer and we need to future proof ourselves to remain functionally fit and independent.

Shift the focus to:

• Progress, not perfection - Celebrate the little wins

• Function, not aesthetics - Who cares if we have wobbly bits!

• Empowerment, not punishment - Enjoy your exercise !

💬 Final Thought

"Start where you are. Use what you have. Do what you can."