Adapting Your Health and Fitness Routine During Midlife: How to Navigate Unexpected Changes and Prepare for Planned Procedures

Life is full of surprises, and sometimes those surprises come in the form of an injury, illness, or a planned procedure.
It can be challenging to maintain your health and fitness routine when unexpected events occur, but with the right strategies, you can adapt and continue to prioritise your wellbeing. Here are some tips to help you navigate these changes:

  1. Adjust Your Mindset:

    Stay Positive: Focus on what you can do rather than what you can’t. Maintaining a positive mindset will help you stay motivated and resilient. There will always be something you can do, it may not be what you want, but it will contribute to your long-term goals and plans.
    Set Realistic Goals: Modify your goals to reflect your current situation. Short-term, achievable goals can keep you on track and boost your confidence. One step at a time and being consistent in the short term and for the long-term goal.

  2. Consult with Professionals:

    Medical Advice: Always consult your doctor or healthcare provider before making any changes to your fitness routine, especially after an injury or procedure. If possible liaise with them before hand to have a plan in place to best prepare and know what to expect after.

    Physiotherapist / Physical Trainer / Women’s Health Physio: Working with a professional who is qualified and experienced in helping you to create a tailored exercise plan that accommodates your limitations and promotes healing.

  3. Modify Your Workouts:

    Low-Impact Exercises: If you’re dealing with an injury or recovery, focus on low-impact activities like walking, swimming, or cycling, which are gentler on your body.

    Strength Training: Adapt your strength training to use lighter weights or resistance bands, focusing on form and controlled movements, we may be used to using certain pieces of equipment, but we can get creative and use other items that will still be beneficial.

    Flexibility and Balance: Incorporate stretching and balance exercises to maintain mobility and prevent further injury.

  4. Listen to Your Body:

    Pain Signals: Pay attention to your body’s signals. If you feel pain, stop and rest. Pushing through pain can exacerbate injuries.

    Rest and Recovery: Allow your body ample time to heal. Rest is a crucial component of recovery and overall health. Doing to much too soon could set you back, you do not need to rush. Its amazing how quickly we return to our previous levels of fitness especially if we were working on them before we had to adapt.

  5. Stay Active in Other Ways:

    Daily Movement: Incorporate gentle movement throughout your day. Simple activities like stretching, light yoga, shorter walks or even gardening can keep you active.

    Alternative Activities: Explore new hobbies or activities that are less physically demanding but still keep you engaged and moving. Could this be an opportunity for you to start, or continue with a past time you haven’t had time for?

  6. Nutrition and Hydration:

    Balanced Diet: Support your recovery with a balanced diet rich in vitamins, minerals, and protein to aid in healing. When our body is healing it needs all the nourishment it can get, less foods that have little nutritional value or may increase inflammation, which the body is already working on to reduce during the healing process.

    Stay Hydrated: Proper hydration is essential for overall health and can help your body recover more efficiently.

  7. Mental and Emotional Wellbeing

    Mindfulness Practices: Engage in mindfulness practices such as meditation, deep breathing, or journaling to manage stress and maintain a positive outlook.

    Support System: Lean on your support system of family, friends, or a community group to stay motivated and encouraged. Talking, making time for laughter and fun are helpful for lifting your mood if the recovery process is getting you down. Also speaking to a counsellor or a coach could be an option to help process all that is going on.

  8. Gradual Return:

    Ease Back In: Once you’re cleared to resume your regular routine, do so gradually. Increase the intensity and duration of your workouts slowly to avoid re-injury. Listen and note how you feel, during and after your activities.

    Celebrate Progress: Acknowledge and celebrate small milestones in your recovery journey. Every step forward is a victory.

How I Can Help you with your Recovery:

I understand the unique challenges that come with our midlife and beyond. My approach is designed to support you through life’s unexpected changes with:

Personalised Fitness Plans and Massage Treatments: Tailored workout routines that adapt to your current needs and limitations.

Expert Guidance: I have many contacts that I can refer you to if there is an area I am not qualified or experienced in.

Community Support: Connect with other like-minded women who understand and share your journey, offering encouragement and motivation. We have our Complete Fit Memberships and workshops to support and motivate each other.

Therapeutic Midlife Coaching: Maybe its time to talk this through?
Remember, adapting your health and fitness routine is a journey, not a destination. By being flexible and patient with yourself, you can continue to prioritise your wellbeing, no matter what life throws your way.