Thriving Through the Decades: Staying Strong and Healthy as You Age From 40 to 70+

Aging is a remarkable privilege, but it comes with its challenges. For many women between 40 and 70+, staying healthy, strong, and vibrant often requires taking a step back, reassessing, and reimagining their approach to wellness. The good news? Thriving through the decades is entirely possible with a mindful mix of "extreme" self-care, movement, nutrition, and innovation in women's health tailored to your needs.

This blog explores a mix of proven, debated, and innovative strategies to help you stay strong and healthy as you age. You'll find actionable insights designed to help you thrive and live life to the fullest. The conversation around self-care and fitness evolves significantly as we move beyond our twenties and thirties. It’s time to reframe how we approach health and wellness in the decades that follow.

Why Wellness Matters More Than Ever
Your 40s, 50s, 60s, and beyond mark significant transitions in your life, from shifting priorities to hormonal changes, career transformations, and increased family responsibilities. While physical vitality was once something you could take for granted, this phase of life invites you to be more intentional. Enhanced wellness isn’t just about looking good in the mirror or fitting into a pair of jeans; it’s about feeling good in your body - empowered, energized, and capable of doing the things that bring you joy. Whether it’s travelling, hiking with friends, or spending quality time with grandchildren, a strong and healthy body becomes the foundation for living life on your terms.

The Foundation for Staying Strong and Healthy
Wellness is not a one-size-fits-all journey, and the way you care for yourself at 50 may differ significantly from your approach at 30. It evolves with each passing decade, adapting to the changing needs of your body, mind, emotions, spirit, and your environment. This is a time to reevaluate your routines and adjust them to better align with your current goals and needs. It's time to reframe what self-care and wellness mean to you. A sprinkle of self-awareness, reality-checking, and optimism is essential.

1. Reframe Self-Care and Fitness
Fitness in this phase of life isn’t just about appearances; it’s about energy, mental clarity, and building a long-lasting connection with your body. During my podcast with Kayla Johnson, an entrepreneur and women’s wellness advocate with over 30 years of experience, I gained some valuable insights. Kayla shared powerful advice on transforming your mindset around self-care and fitness:

• Make fitness a gift to yourself: Not a chore, not a punishment, but an act of self-kindness and self-compassion. Movement is your power source, fueling your body and mind for everything that matters most. Strength, balance, and functional ability are essential for maintaining independence and enhancing quality of life.
• Forget perfection, aim for progress: Skip the all-or-nothing approach. The weekend-warrior mentality and cardio craze of the 80s are a thing of the past. Start small with consistent actions, such as walking, stretching, or beginner yoga.
• Focus on what feels good: Tune into activities that energize you and support your well-being.

2. Build and Protect Muscle
Kayla refers to muscle as your “body’s retirement plan.” Why? Because it supports overall functionality, balance, and independence as you age. Strong muscles improve joint health, reduce the risk of injuries, and help maintain your metabolic health.

• Here are a few pointers on what you can do. You may already be aware of this, but perhaps this will serve as a gentle reminder to prioritize your intentional wellness. Remember, you can start at any time. It's never too late:
• Prioritize resistance training: Activities like weightlifting, bodyweight exercises, or Pilates can help build and maintain muscle.
• Eat enough protein: Lean proteins like chicken, legumes, eggs, and fish offer the building blocks your muscles need to repair and grow.
• Maintain consistency: Engaging in two to three strength-training sessions per week, combined with regular physical activity, can significantly contribute to maintaining your strength.

3. Nutrition for Longevity
By now, we all know that a balanced diet is essential, not restrictive or fad diets. Your diet plays a pivotal role in reducing inflammation, boosting your energy, and supporting hormonal health, from perimenopause, menopause, and postmenopause.

• Focus on whole foods: Think fruits, vegetables, lean proteins, whole grains, and healthy fats. These fuel your body and reduce reliance on processed options.
• Prioritize calcium and vitamin D: These are essential for bone health, especially as you age. Include leafy greens, dairy, and fortified foods in your diet. Consult your physician about the benefits of Vitamin B12 for brain health, nerve function, cognitive performance, and mood regulation. As a caregiver for an elderly parent, I discovered through a gerontologist that Vitamin B12 plays a crucial role in supporting the health and well-being of older adults.
• Limit alcohol and sugar: These can disrupt your sleep and energy levels, making it harder to feel at your best.

4. Innovative Tools for Wellness
Aging gracefully doesn’t mean relying on outdated advice. From hormone therapy to cutting-edge solutions like GLP-1 peptides, innovations in health and wellness are empowering women like never before. GLP-1 peptides, for instance, are gaining attention for managing metabolic health during the perimenopause and menopause stages.

Advocating for yourself and collaborating with your healthcare provider enables you to explore alternative therapies and innovative solutions for women’s health in a safe and effective manner.

Thriving Through Community and Connection
Regardless of the stage of life, one of the most valuable tools for wellness is a sense of connection. Whether it’s through wellness groups, hobbies, or fitness classes, surrounding yourself with a supportive community can inspire you to take on new challenges and celebrate your milestones. Investing in relationships and forming strong bonds is just as important as investing in your financial wealth and physical well-being. By sharing your story and listening to others, you’ll realize you’re not alone in your journey.

Where to Go from Here?
Thriving in your 40s, 50s, 60s, 70s and beyond comes down to consistently showing up for yourself and doing what's best for you. Here’s how you can start:

• Move your body: Incorporate movement and muscle-building exercises into your routine, even if it’s just a daily walk or a simple at-home workout with light weights.
• Reflect and reframe: Review and reevaluate your current habits to make informed adjustments. Making minor adjustments can make a significant difference.
• Build your wellness blueprint: Whether it’s seeking expert advice from qualified professionals or joining a supportive network, look for resources that align with your personal goals. Connect with Kayla Johnson to begin mapping out your wellness blueprint.

At every stage of life, your body and mind are worth celebrating. Small, consistent steps today pave the way for a vibrant, thriving tomorrow. Prioritize your well-being today to enjoy the lasting benefits well into your 90s. If you’re ready to take the next step, book a consultation with Kayla Johnson today and start creating your personalized plan for staying strong and healthy as you age.

Take care of yourself, honour your strength, and most importantly, enjoy this incredible chapter of life.

Building a Sanctuary for Success
Success is more than just achieving goals; it's about personal growth, lessons learned, and the legacy you build along the way. Every small step you take today lays the foundation for the future you desire. With a clear vision and consistent effort, you are actively shaping not just what you achieve but who you become.

Kayla and I discussed how your environment plays a crucial role in this growth, and your home should serve as your ultimate sanctuary. It’s more than a physical structure; it’s a space that nurtures your well-being, fuels your ambitions, and helps you realign with your purpose. Ask Kayla articulated it so well: protect your sanctuary, get your sanctuary back in order, and don't misuse your willpower at home. Simply put, avoid bringing unhealthy foods into your home. Your home should be a sanctuary, a place that energizes and inspires you, allowing you to prepare and recharge for the challenges beyond its walls. By creating a home that reflects both your aspirations and your values, you give yourself the best chance to thrive. Transform your home into the foundation that supports your ambitions, making it a haven of empowerment and growth.

Final Word: Important Notice

Kayla Johnson and I agree that your health is too important to leave to guesswork. While this blog offers valuable insights, it should never replace the personalized expertise of a qualified health professional. Every individual’s body and health needs are unique, and only a trusted healthcare provider can provide the tailored guidance you deserve.

Take charge of your well-being by consulting with your doctor or a licensed healthcare professional before making any health decisions. This step ensures that you receive accurate advice tailored to your specific circumstances, thereby reducing the risks associated with self-diagnosis or misinformation.

Your health is your power. Advocate for yourself and partner with qualified professionals to protect your health and make informed choices for your future.

Resources

• Kayla Johnson's website, LinkedIn, Facebook, IG:@KaylaJohnsonFitness
• Kayla's email: [email protected]
• Kayla's Executive Encore YouTube and Podcast Interview
• Kayla has offered an exclusive offer for Executive Encore VIP subscribers. Subscribe below and email [email protected] for the exclusive offer code.