The Worst Exercise Advice for Women 45+ / Advice Debunked

In today’s article, we're diving into a topic that's crucial for women over 45: debunking some of the worst fitness and exercise advice that's often circulated. As someone who has been deeply involved in the fitness, wellness, and nutrition industry for over 30 years, and as an active, fit 58-year-old woman myself, I feel compelled to address and correct some misconceptions that could be limiting many of us unnecessarily.

The Misguided One-Size-Fits-All Approach

One of the most prevalent issues in fitness advice for women over 45 is the one-size-fits-all approach. This type of advice often includes recommendations like sticking solely to zone 2 cardio, walking with a weighted vest, or completely avoiding running. However, these suggestions do not consider individual health conditions, physical capabilities, or personal preferences.

Personal Experience and Community Feedback

From my personal experience and feedback from my Instagram community, it's clear that many women are concerned about this overly restrictive advice. For instance, despite being in my late 40s and early 50s during my perimenopausal and post-menopausal phases, I successfully ran two half marathons. These experiences debunk the notion that women of a certain age or hormonal season should limit themselves to low-intensity activities. It's essential to listen to your body and consult with healthcare professionals rather than blindly following generalized advice.

The Importance of Individualized Fitness

If you enjoy high-intensity workouts or running, and you're not restricted by health conditions, there's no reason to hold back. Fitness should be tailored to what works for you personally. It's about finding the right balance and types of exercise that make you feel good and help you thrive, not just physically, but mentally and emotionally as well.

Debunking Common Myths

Let's address some specific myths and provide clarity on why these blanket statements shouldn't dictate your fitness routine.

Myth 1: High Cortisol Levels from Exercise Are Harmful

The concern about exercise spiking cortisol levels is often discussed, but it's crucial to understand the role of cortisol. It's a hormone that helps us respond to stress and has natural daily fluctuations. While excessive physical stress can elevate cortisol temporarily, this isn't inherently harmful unless it's chronic. Exercise, in fact, can be a fantastic way to manage stress and improve overall health. It's about understanding your body's responses and adjusting your activity levels accordingly.

Myth 2: HIIT Training Is Bad During Menopause

High-Intensity Interval Training (HIIT) is often discouraged for menopausal women, but this advice lacks nuance. Menopause doesn't automatically disqualify you from any form of exercise. If HIIT feels good and you're medically cleared to participate, there's no reason to avoid it. It's important to monitor your body's response and adjust as needed, possibly with the help of hormone replacement therapy if you're experiencing low energy levels related to hormonal changes.

Myth 3: Fasted Workouts Are Detrimental

Another common misconception is that working out in a fasted state is harmful. This couldn't be further from the truth for many women, especially those who find that eating before exercise feels uncomfortable. Fasted workouts can actually enhance the benefits of exercise, such as increased growth hormone levels and improved mitochondrial health. However, it's crucial to recognize that this doesn't apply to everyone. If you perform better after eating, that's equally valid. The key is to listen to your body and determine what works best for you.

Empowering Yourself Through Fitness

As we continue to navigate the complexities of fitness advice, it's vital to empower ourselves with knowledge and a personalized approach to exercise. Here are some strategies to ensure that you're making the best decisions for your health and well-being.

Listen to Your Body

Your body is your best guide. Pay attention to how you feel during and after workouts. If a particular type of exercise makes you feel energized and strong, it's likely a good fit for you. Conversely, if you consistently feel drained or in pain, it might be time to reassess your routine.

Consult with Professionals

While it's important to be wary of generalized advice from the internet, consulting with healthcare professionals who understand your personal health history is invaluable. They can provide tailored advice that considers your specific needs and goals.

Stay Informed and Flexible

The world of fitness and health is always evolving. Stay informed about new research and be willing to adapt your approach as you learn more about what works best for your body. Flexibility in your fitness routine can help you respond to changes in your health, energy levels, and lifestyle.

Celebrate Your Achievements

No matter what form of exercise you choose, celebrate your efforts and achievements. Whether it's completing a marathon, mastering a new yoga pose, or simply walking daily, every step towards maintaining your health is commendable.

In Conclusion

The journey to maintaining fitness as we age should not be hindered by fear-mongering or misinformation. As women, especially those of us over 45, it's crucial to challenge the stereotypes and limitations often imposed on us by society and even well-meaning advice. By focusing on personalized, enjoyable, and sustainable fitness routines, we can continue to thrive and lead by example.

Remember, the goal is to stay active, healthy, and happy in a way that feels right for you. Keep pushing the boundaries, exploring new activities, and enjoying the benefits of being physically active. Let's keep proving that age is just a number, and our capabilities are defined not by the calendar but by our determination and spirit.

Let's continue to support each other in our journeys to health and vitality. And don't forget, if you're interested in learning more about how to integrate intermittent fasting into your lifestyle in a way that suits you, consider joining our Intermittent Fasting for Today's Aging Woman Course & Community. Together, we can make the most of our health and our lives, no matter our age or stage.

Thank you for reading, and here's to your health and happiness!