Balance, Hormones, and Energy
How Exercise Supports Women’s Health After 40
As women reach their 40s, the body begins to experience natural hormonal shifts that can affect everything from energy and mood to metabolism and sleep. While these changes are normal, they can be frustrating — especially when traditional fitness routines no longer seem to “work” the way they used to. The good news? Exercise is one of the most powerful tools available to help support hormonal health and improve overall well-being during this phase of life.
Understanding the Hormonal Shift After 40
Starting in the 40s (sometimes even late 30s), many women enter perimenopause — the transitional stage before menopause. During this time, oestrogen and progesterone levels begin to fluctuate, eventually declining. Cortisol (your stress hormone) may increase, and insulin sensitivity often decreases. These hormonal changes can lead to:
Fatigue
Brain fog
Weight gain (especially around the midsection)
Mood swings
Sleep disturbances
The body becomes more sensitive to stress, and what used to be a “normal” workout or diet might now cause burnout or imbalance.
Exercise: Your Natural Hormone Balancer
The right kind of exercise can help regulate hormones, reduce stress, improve insulin sensitivity, and boost mood and energy levels. But it's not just about working out harder — it’s about working out smarter. Exercise helps:
Lower cortisol when managed properly
Boost feel-good endorphins
Improve sleep quality
Support lean muscle mass and metabolic health
Enhance bone density and reduce osteoporosis risk
Best Types of Exercise for Hormonal Support
Here’s what works well for most women over 40:
Strength Training
Helps preserve muscle mass, support metabolism, and maintain strong bones. Just 2–3 sessions per week can make a big difference.
HIGH INTENSITY Training
DEPENDING ON YOUR ADRENAL HEALTH HIGH INTENSITY TRAINING CAN BE EXTREMELY POWERFUL AND BENEFICIAL. IF YOU’RE JSUT STARTING OUT OR COMING FROM A CHRONICALLY FATIGUED STATE START OF GENTLY OR GIVE THIS A MISS TO START WITH.
Low-Impact Cardio (like walking or cycling)
Promotes heart health and fat metabolism without overloading the stress response. Daily walks are powerful!
Yoga or Pilates
Supports flexibility, posture, and pelvic floor health while reducing anxiety and balancing the nervous system.
Active Recovery & Rest
Your body needs more time to recover as it ages. Make rest days a priority — they’re part of the plan, not a break from it.
Signs You’re Overtraining
Working out too hard, too often, or without proper recovery can actually backfire. If you’re noticing:
Trouble sleeping
Constant fatigue
Irritability or mood swings
Plateaued weight loss or unexpected gain
…it may be time to reduce intensity and focus on recovery and hormone-friendly movement.
A Sample Hormone-Friendly Weekly Routine
Here’s a balanced week that supports both fitness and hormones:
Monday: Strength training (30–45 min)
Tuesday: Brisk walk or light cycling (30 min)
Wednesday: Yoga or Pilates (30–60 min)
Thursday: Strength training (30–45 min)
Friday: Rest or gentle stretching
Saturday: Hike or long walk
Sunday: Rest or meditation
Lifestyle Tips That Complement Your Fitness
Fitness alone isn’t enough — here are a few simple things that help support your hormones:
Prioritise sleep (aim for 7–8 hours)
Balance blood sugar with regular meals and protein-rich snacks
Stay hydrated
Consider magnesium (helps with sleep and stress)
Keep stress in check — chronic stress can override any workout plan
Final Thoughts
Exercise in your 40s and beyond isn’t about pushing harder — it’s about supporting your body as it changes. By combining strength, gentle cardio, flexibility work, and intentional rest, you can feel more energised, balanced, and strong — inside and out.
Midlife isn’t the beginning of decline — it’s the beginning of redefining what strong and healthy looks and feels like.