The Importance of Movement

Regular physical activity is not just about aesthetics; it’s about enhancing our overall well-being. Engaging in consistent movement supports:

• Muscle Maintenance: Strength training helps preserve muscle mass, which naturally declines with age.
• Bone Health: Weight-bearing exercises can improve bone density, reducing the risk of osteoporosis.
• Mental Clarity: Physical activity boosts cognitive function and reduces the risk of depression and anxiety. CDC
• Better Sleep: Regular exercise can improve sleep quality and help regulate sleep patterns. CDC

Fitness Facts for Women Over 40

• Strength Training: Incorporating weight training into your routine can counteract the loss of muscle mass and strength associated with aging. EatingWell
• Cardiovascular Health: Engaging in activities like walking, cycling, or swimming can improve heart health and endurance.
• Flexibility and Balance: Practices such as yoga or Pilates enhance flexibility and balance, reducing the risk of falls.
• Consistency is Key: Aim for at least 150 minutes of moderate-intensity aerobic activity each week, combined with muscle-strengthening activities on two or more days. Cleveland Clinic

Embracing the Motion Mindset

Adopting a mindset that prioritizes movement can transform your approach to fitness. Whether it’s a brisk walk, a yoga session, or a dance class, find activities that bring you joy and make them a regular part of your routine.

Remember, it’s never too late to start. As actress Helen Mirren, now 79, emphasizes, “It’s never too late” to begin exercising, highlighting the importance of incorporating simple, low-impact activities like walking or yoga into daily routines.

When I interviewed actress Jane Seymour years ago, she told me how important movement is to her. Watch the video to see how Jane and other celebrities keep fit!

My Personal Journey

I’m in my mid-50s now, and I’ve embraced a fitness lifestyle since my early teens. But, my fitness journey as well as my diet has changed drastically. Today, I eat a mostly plant-based diet, you can learn more about the benefits of plant-based eating on my website, The Plant-Based Diet. You can get a free meal plan, join The Plant-Based Challenge, and find more information and recipes over there.

As I’m moving through my 50s, I recognize that a body in motion is the key to vitality. The more I move the better I feel. Even when I’m on vacation, I make movement a priority.

My husband, John, and I went to Italy and spent all day and into the night walking and hiking. Check out our visit to Positano, where we climbed a gazillion steps to Nocelle to eat some of the best pasta I have ever had. Okay, it was really only 1,700 steps… but whose counting? LOL!

I believe in earning my meals!

Embark on a scenic hike from Positano to Nocelle, Italy, traversing the renowned Sentiero degli Dei (Path of the Gods). This 3.6-mile trail offers breathtaking views of the Amalfi Coast, passing through terraced hillsides and charming villages. The journey culminates in Nocelle, a tranquil mountain village, providing a rewarding experience for nature enthusiasts and hikers alike. Read more on my travel blog, Live Fit Magazine.

A life centered around movement is the best way to keep fit! Hiking, yoga, and strength training are staples in my routine, not just for fitness but for mental clarity and emotional balance. These activities have been instrumental in maintaining my health and vitality.

I invite you to join me on this journey. Let’s stay in motion together, supporting each other in living fit and vibrant lives. Want some basic yoga moves to get your body flowing freely? Check out my blog post about yoga in your 50s — any age is the perfect age to start practicing.

Namaste  Love, light, and hugs! 

Phoebe

The post Unlocking the Secret to Vitality for Women 40+: Stay Active! appeared first on Keep Fit With Phoebe.

I’ll be honest, when I first started practicing yoga, decades ago it was about a workout – how could I power through this flow and be as bendy as possible – sweat as much as I could and move on to the next thing on my list. There wasn’t time for reflection, let alone connection of mind and body. In the years to come, I had no idea how deeply yoga would impact my strength, balance, mental clarity, and stress levels. Now, 20 years later, I can’t imagine my life without it. 

I went through Core Power Yoga teacher training in 2013, partly because I was looking for something to submerge myself in – my daughter had gone off to college and I was an empty nester and lonely. Yoga became my escape. 

It was equal parts enjoyable and challenging. My body and my mind worked together in a synergistic way that I couldn’t make happen doing anything else. I didn’t experience this unity when I was weight lifting, running, doing pilates – nothing. Even a beach walk wasn’t quite at the level of yoga. The focus on the breath during yoga and my body in motion silenced my anxiety about having a daughter go off to college.

Yoga made me stronger. Yoga kept me moving and flowing from daily activities to my heavy workload, always centering me and grounding me on my mat. Yoga was not just about flexibility, strength and stress relief – it has become a way of living for me. 

And the best part? You don’t have to be young, super flexible, or even “fit” to start. Yoga meets you exactly where you are, at any age.

If you’ve been curious about yoga but worried you might be too old or too stiff, I’m here to tell you — this practice is made for you.

The Benefits of Yoga for Women in Midlife

As we age, our bodies naturally lose muscle mass, flexibility, and bone density. Stress can take a greater toll, and sleep might not come as easily. LOL! Yoga offers a beautiful, gentle (but effective) way to stay strong, centered, and energized through every season of life.

Here’s what I’ve personally experienced:

• Increased flexibility and joint health — I move more freely and experience fewer aches.
• Improved balance and coordination — balancing poses help with my single leg deadlifts
• Stronger muscles and bones — yes, yoga builds strength and muscle
• Better sleep and less stress — thanks to mindful breathing and meditative movement.

Fun fact: Studies show adults over 50 can improve flexibility by up to 35% within 8 weeks of starting yoga. And it’s never too late to begin.

How Yoga Helped Me Feel Stronger and Healthier in My 50s

I started getting serious about 12 years ago when I noticed little things: tight hips from sitting too long, occasional low back pain, and feeling mentally frazzled. I also wanted to shed some extra pounds. I wanted a way to move my body that didn’t require doing box jumps. I previously had been doing the Beach Body workouts – hard on the knee joints. 

Yoga quickly became my go-to. 

What yoga did for me?
I gained strength and leaned out. Holding poses like Warrior II or Plank toned muscles, and helped me get a snatched waist.

I felt calmer. Even a 10-minute practice in the morning helped me start the day focused and grounded.

I moved better in my everyday life. Walking, climbing stairs, carrying groceries — everything was done with better posture.

And perhaps the biggest shift?
I fell in love with how I felt in my body — not chasing a number on a scale, but cherishing what my body can do.

Common Myths About Yoga Over 50

If you’ve held off trying yoga because you think it’s not for you, let’s bust a few myths:

“I’m too old to start yoga.”
Nope! Yoga is for every body at every age. In fact, it’s one of the most recommended forms of movement for women in midlife.

“I’m not flexible enough.”
That’s like saying you’re too dirty to take a bath. You don’t have to be flexible to start — yoga improves flexibility over time.

“Yoga won’t build strength.”
Tell that to your arms after holding Downward Dog for a minute! Or try Crow Pose – I know many men who can’t balance their legs on their arms. Yoga strengthens and tones muscles – period! 

My Go-To Yoga Poses for Midlife Wellness

If you’re ready to try a little yoga, here are a few of my favorite poses that are gentle, effective, and beginner-friendly:

1. Cat-Cow Stretch — Great for spinal mobility and warming up.
2. Downward Dog (with modifications) — A full-body stretch that builds strength.
3. Warrior II — Opens the hips and strengthens legs and arms.
4. Seated Twist — A gentle detoxifying stretch for the spine and digestion.
5. Legs Up the Wall — The perfect stress reliever and circulation booster.

Start with just 5–10 minutes a day. You’ll be amazed at how quickly your body responds. Click here to view and download a PDF with instructions on how to do each pose.

Final Thoughts

I truly believe yoga is one of the best gifts you can give yourself at any age but especially in your 50s and beyond. It keeps you moving well, thinking clearly, and feeling good in your skin.

If you’ve been looking for a sign to start — this is it.

Join Me for More Midlife Wellness Inspiration!

If you enjoyed this post and want more fitness, mindfulness, and plant-based living tips designed for vibrant women in their 50s (and beyond!), follow me over on Instagram at @KeepFitWithPhoebe.

And stay tuned — I’m putting together a Free 7-Day Yoga for Midlife Wellness Challenge you won’t want to miss!

Download 5 Simple Yoga Poses for Strength, Flexibility & Calm

Namaste  Love, light, and hugs! 

Phoebe

The post Why Yoga Is Perfect for Your 50s: Strength, Flexibility & Peace 🌿 appeared first on Keep Fit With Phoebe.

Which is why this next part is a little ironic.

In the Fall of 2022, I had foot surgery to correct a bunion, a hammertoe on my second toe, and to remove a benign cyst from the bottom of my foot. It wasn’t a small procedure — four screws were placed in my foot during that surgery. Recovery was intense: eight weeks of keeping my foot elevated for nearly 23 hours a day! For someone who thrives on movement, it felt like torture. I was completely dependent on my husband and faced the mental and physical challenges of immobility.

A Quick Note on Bunion and Hammertoe Surgery

In case you’re wondering, bunion surgery — or bunionectomy — involves removing the bony bump at the base of the big toe and realigning the joint. It often requires screws or plates to stabilize the bones. Hammertoe surgery, on the other hand, typically involves releasing or removing tight tendons and sometimes placing a small pin or screw to keep the toe straight during healing. Both surgeries can take months to a year for swelling to subside and, hopefully, regain full range of motion.

I initially thought I’d just kick back, relax, and literally put my feet up — but it was awful. My calf muscle started shrinking, going from firm, strong walking legs to soft, jiggly mush in what felt like no time!

No One Told Me I Could Knock a Screw Loose

Fast forward nine months post-op, it’s September 2023. I’m easing back into my favorite yoga practice and attempted crow pose, an arm balance I’ve done many times before, just not with hardware in my foot. As I jumped back to plank, my foot, still stiff from surgery, didn’t bend quite like it used to – I landed and my screw came loose.

Somehow, one of the screws in my second toe began to lift. A noticeable knot formed near my metatarsal, and within a week, I was facing a minor crisis — right before a long-awaited trip to Italy. I stressed hard over whether I’d even be able to go. But against the odds, I made it there and walked between 15,000 to 30,000 steps a day. The foot held up, but it was clear the screw wasn’t going to behave.

When I returned home, I scheduled a second surgery. Turns out, that rogue screw was trying to make an early exit from my bone — but not yet pushing through the skin, thankfully! But the screw would have to come out of the second toe. So here we go again with round two of foot surgery. all because I had a screw loose!

Foot Recovery, Round Two

And so here I am again, back to crutches, ice packs, elevation, and minimal walking. The good news is, this recovery is shorter — about two weeks. I’m icing regularly to manage swelling, reduce infection risk, and speed up healing.

It’s tough for me not to be in motion, but I’ve learned the importance of honoring your body’s recovery process. Sometimes, staying still is part of moving forward.

If You’re Facing Foot Surgery…

If you’re preparing for bunion or hammertoe surgery — or recovering from any procedure — I see you and feel for you. It’s a big deal. Bunion surgeries alone are one of the most common foot surgeries in the U.S., with over 200,000 performed annually. Recovery isn’t just physical; it’s mental. I researched obsessively and saw four different doctors before choosing my surgeon.

If sharing my experience can help you navigate yours, I’m happy to pay it forward. I caution you to do your research if you’re considering this foot surgery. You can find more detailed recovery information from the Cleveland Clinic’s overview on bunion surgery.

And yes — if you’re wondering, I answered emails from the hospital bed while still slightly loopy from anesthesia. Not recommended.

Namaste  Love, light, and hugs! 

Phoebe

The post Bunion & Hammertoe Surgery: What No One Tells You About Recovery appeared first on Keep Fit With Phoebe.

I discovered yoga nearly two decades ago, but it wasn’t an instant love affair. At first, it was simply a physical activity — something to stretch my muscles, build a little strength, and move my body in new ways. It took several years for me to truly discover the benefits of yoga after 40. It took time, practice, and patience for me to realize that yoga could be so much more than just a workout. Over the years, it’s become a sacred ritual, a spiritual journey, and a beautiful way to reconnect with myself on and off the mat. Today, yoga is my escape… it is the breath of life.

Tonight’s practice was a challenging one. I’m working on arm balances, building strength in my shoulders and core, and attempting to float from Chaturanga Dandasana into a forward fold with straight legs. If you’ve ever tried it, you know it demands focus, balance, and a deep connection to your breath. The physical demands of yoga are real, but it’s the inner calm and clarity I find through each practice that keeps me coming back.

In 2013, I became a certified yoga teacher. The journey has been incredible. At the time, I was craving a deeper understanding of the practice—not just the poses but the philosophy, the breathwork, and the way yoga can transform your mind as much as your body. What started as curiosity turned into a life-changing passion. Yoga isn’t just something I do now; it’s how I live.

From the long, steady inhale to the deep sighs of release, to those sweaty, energizing vinyasa flows… yoga is my lifeline. It’s funny — the other day in the gym locker room, I let out a long, audible sigh. It wasn’t out of frustration; it was a release, a way to move stagnant energy through my body. A woman nearby asked if I was having a bad day. I smiled and explained that it wasn’t a bad sigh — it was a good one.

Too often, we’re taught to hold it all in. To be quiet, to stay composed, to bottle up our stress and emotions. But honestly? That’s straight-up nonsense. Let it out. Sigh it out. Move your breath. Move your body. Be alive and present in this moment.

Why Yoga Matters Even More in Your 40s and Beyond

As we move through life, our bodies and minds change, and the workouts that kept us feeling good in our 20s and 30s might not serve us the same way in our 40s, 50s, and beyond. That’s where yoga shines.

1. Improves Flexibility and Joint Health:
As we age, our muscles naturally tighten and our joints can become stiffer. Regular yoga practice helps maintain and improve flexibility, increases joint range of motion, and reduces the risk of injury. Gentle stretching paired with mindful breathing keeps the body supple and mobile.

2. Builds Strength and Balance:
Many yoga poses, especially arm balances and standing postures, build strength in areas we might not always target in traditional workouts. Strong muscles support our joints and improve posture — crucial for avoiding back pain and joint strain as we get older. Plus, balancing poses help maintain stability and prevent falls, a key health concern later in life.

3. Supports Hormonal and Emotional Health:
Yoga isn’t just about the physical. The mindfulness, breathwork, and meditative aspects help regulate stress hormones, improve mood, and support emotional well-being. It can ease symptoms of anxiety, perimenopause, and menopause, while promoting better sleep and overall calm.

4. Encourages Mind-Body Connection:
As we mature, it becomes even more important to listen to our bodies. Yoga encourages this awareness — it invites us to honor what feels good, to modify when needed, and to recognize when to push and when to rest.

5. Creates a Sacred Space for Self-Care:
In a busy, demanding world, stepping onto your mat can be an act of radical self-love. Yoga gives you permission to slow down, to breathe deeply, and to reconnect with yourself in a meaningful way.

Whether you’re chasing arm balances or simply enjoying a slow, restorative flow, yoga offers something for everyone at every stage of life. It’s never too late to begin. And if you’ve already started your journey, it’s always the right time to go deeper.

So sigh it out. Stretch it out. Breathe it out. And remember — you are alive, you are strong, and this moment is yours.

I got certified as a yoga teacher in 2013 because I wanted to learn more about the practice and challenge myself to go deeper with it. Since then, it’s become not only a true passion but also a way of life for me.

From the yoga breath to the deep sighs of release to the sweaty vinyasa flows are what release stress in my body. It’s funny, I was in the gym the other day and I let out a loud sigh in the locker room, not a bad sigh, just a release for me, and a woman in the locker room with me said, “I hope it wasn’t a bad day.”

Sighing for me and letting the breath out through an audible breath is just that… a release. Too, often, we Americans are taught to be quiet, keep it in…to me that’s straight up BS!

Sigh it out. Move the stagnant breath through your body and out. BE ALIVE and in this MOMENT.

Namaste  Love, light, and hugs! 

Phoebe

The post Finding Strength, Balance, and Peace: The Benefits of Yoga After 40 appeared first on Keep Fit With Phoebe.