What exercise should you be doing in midlife?

(Hint: the one you’ll actually stick to)

One of the questions I get asked all the time is:

“What kind of exercise should I be doing at this stage of life?”

And honestly… the answer isn’t as complicated as the fitness industry would like you to believe.

Yes, I’m a big believer in resistance training. Bone health, muscle strength, metabolism, confidence are all important, especially in midlife and beyond.

But there’s another side to this conversation that doesn’t get talked about enough.

👉 What do you actually enjoy doing?

Because here’s the thing:

If you don’t enjoy it, you won’t do it.

And if you don’t do it consistently, it doesn’t matter how “perfect” the workout is.

Something Is Always Better Than Nothing

Not everyone loves the gym.
Not everyone enjoys group classes.
Not everyone has the time, money, equipment, or confidence to dive into structured workouts — and that’s okay.

If the only form of movement you enjoy right now is walking, swimming, cycling, gardening, dancing in the kitchen, or pottering about — then that still counts.

Movement doesn’t lose its benefits just because it isn’t labelled as a “workout”.

Consistency beats perfection every single time.

How to Add a Little More Without Ruining the Joy

If walking is your thing, there are small tweaks you can make that support strength and bone health without turning it into something you dread:

• Add a few hills or pick up the pace for short bursts
• Carry a light backpack or wear a weighted vest (I’ve just picked one up from Aldi for just £12.99)
• Pause occasionally for squats, step-ups on a bench, or wall push-ups
• Focus on posture — tall spine, arms swinging, strong strides

If you enjoy being social:

• Arrange regular walks with a friend (you’re less likely to cancel)
• Join a local walking group — no Lycra required
• Turn movement into connection, not another thing on your to-do list

These little additions may seem small, but over time they add up — physically and mentally.

It Doesn’t Have to Be Perfect to Be Powerful

Midlife isn’t about punishing your body into shape.  It’s about supporting it.

The best exercise routine is the one that fits your life, your energy, your preferences — and one you’ll still be doing in six months’ time.

You can always build from there.
You can always add strength work later.

But first, find something that feels doable… maybe even enjoyable.

Because when movement feels good, it becomes part of who you are — not something you’re constantly trying to force yourself to do.

And that’s where real, lasting change happens 💛

I know how easy it is to put your own health to the bottom of the list — but it’s never too late to start. Why not try one of my mini courses to try something new, and find what you enjoy.

Sandra X