Recovery is Essential for Women in Midlife
Why Recovery Matters in Midlife
As we age, hormonal changes, stress from multiple responsibilities, and the natural aging process make recovery even more critical. The body doesn't bounce back from stress (whether from exercise or life) as quickly as it once did, and ignoring recovery can lead to injury, burnout, and decreased quality of life.
Over the years, recovery has become a non-negotiable part of my health and fitness routine. One of the biggest eye-openers for me has been using my Oura ring to track my recovery. The data it provides, especially around sleep, has completely transformed my habits. I used to be inconsistent with sleep, but now I prioritize it, and the difference in my energy, mood, and overall well-being is incredible.
Along with better sleep, I’ve made a few other changes that have kept my body and mind in balance. I get monthly massages, and I’ve incorporated yoga once a week to stay limber and reduce tension in my muscles. It’s a small investment of time, but it makes a world of difference in how I feel and perform.
I’ve been tempted to try the 75 Hard program, but what holds me back is the lack of built-in recovery. The idea of working out for 75 days straight without a rest day doesn’t align with what I’ve learned about my body’s need to rest and recharge. For me, taking Sundays off is essential—it's part of my routine, and I protect that rest day fiercely.
I learned the hard way that pushing too hard without rest leads to injury. In my 20s, I suffered a stress fracture from overtraining, and it was a painful reminder of how important recovery is. When I used to compete in figure competitions, I pushed my body to the extreme. I know what it feels like to be truly depleted, running on empty, and still forcing yourself through workouts. It’s not a sustainable or healthy way to live.
Now, I approach fitness with a balanced mindset—working hard, but also giving my body the rest and recovery it needs. That’s the message I hope to share with other women: progress comes not only from the work we put in but from how well we take care of ourselves along the way.
Backed by Science:
Physical Recovery:
Muscle Recovery: As we age, muscles take longer to repair due to a decrease in collagen and elasticity, and this is even more pronounced in women due to post-menopausal hormonal shifts. Research suggests that women in midlife may require up to 48–72 hours of recovery after intense exercise, compared to 24–48 hours for younger adults. A study published in the Journal of Gerontology highlighted that older adults benefit from longer rest periods to fully recover muscle function and prevent injury.
Bone Health: Osteopenia and osteoporosis become concerns in midlife, and recovery plays a role in maintaining bone density. Weight-bearing exercise is essential, but recovery allows bones to rebuild and strengthen.
Mental Recovery:
Cognitive Function: Chronic stress can impact mental clarity and cognitive function, which can be improved by taking recovery time. A study in the Journal of Neuroscience showed that mental recovery—through practices like mindfulness or time spent in nature—can help reduce the risk of cognitive decline.
Emotional Resilience: Midlife is a time when women are juggling multiple responsibilities, leading to high levels of mental fatigue. Stress reduction techniques, like yoga or meditation, have been shown to lower cortisol levels, a stress hormone that increases during stressful times.
Why Recovery is Non-Negotiable:
Prevents Injury: Overuse injuries are more likely as muscles and joints become less flexible with age. Allowing adequate recovery ensures that the body repairs itself and reduces the risk of injury.
Improves Performance: Whether in workouts or daily life, rest allows the body and mind to rejuvenate, which leads to better performance when you’re active again.
Boosts Mental Health: Constant stress without rest can lead to burnout, anxiety, or depression. Rest gives the mind a chance to reset.
Specific Ways to Recover:
Active Recovery: Light movement like walking, stretching, or yoga increases blood flow, which can help with muscle soreness and stiffness without overtaxing the body.
Mindfulness and Meditation: These practices can help calm the nervous system, reduce stress, and enhance mental clarity.
Sleep: Aim for 7–9 hours of sleep per night to allow the body to repair. Sleep is when the brain processes information and the body repairs tissues.
Hydration and Nutrition: Recovery is not just about rest. Providing the body with hydration and adequate nutrients (especially protein, healthy fats, and antioxidants) supports the repair process.
Foam Rolling or Stretching: Foam rolling can release muscle tension, and stretching helps improve flexibility and mobility, especially as muscles tend to tighten with age.
Sample Weekly Schedule - for a non-exercise enthusiast
Day 1: Strength Training (Focus on major muscle groups, followed by active recovery)
Day 2: Active Recovery (Light yoga or stretching for 30 minutes)
Day 3: Cardio (Moderate-intensity, followed by stretching)
Day 4: Rest or Very Light Activity (Walking, mindfulness practice)
Day 5: Strength Training (Alternate muscle groups, followed by active recovery)
Day 6: Active Recovery (Mobility work or low-impact cardio)
Day 7: Full Rest (Sleep in, do nothing strenuous)
Sample Weekly Schedule - for an athlete
Day 1: Strength Training upper body + Walk 30 min
Day 2: Strength Training lower body + Walk 30 min
Day 3: Cardio and Yoga run outside + 60 min power yoga
Day 4: Strength Training total body + Walk 30 min
Day 5: Strength Training core + mobility
Day 6: Bootcamp OR Active Recovery/ Light Cardio depending on how recovered I feel from the week - at least a walk, but usually a workout as well.
Day 7: Full Rest (Sleep in, do nothing strenuous)
General Recovery Guidelines:
Listen to Your Body: In midlife, the body often provides clear signals when it needs more recovery time. Take rest when needed, and don’t push through pain or extreme fatigue.
Incorporate Mindfulness: Prioritize mental recovery just as much as physical recovery through mindfulness practices that reduce stress.
Vary Intensity: Alternate high-intensity days with low-intensity or recovery days to prevent overtraining.
Consistency Over Intensity: Recovery allows for long-term consistency. It’s more beneficial to stay consistent over time than to push through without adequate rest.