Move with Intention: The Best Types of Exercise for Women—Especially As We Age and Cycle Through Life

toabetterself
Jul 23
3 min read

Hey Beautiful, let’s shift the way we think about movement.

woman best exercises - toabetterself.com

Exercise isn’t just about burning calories or changing your body. It’s about supporting your energy, hormones, and longevity—especially as a woman whose body moves through monthly cycles and decades of evolution.

Whether you are in your 20s or 50s, your body is dynamic. It’s powerful. And it deserves movement that works with it, not against it.

Let’s explore the different types of exercise, how they support your wellness as you age, and how to align them with your menstrual cycle so you feel strong, supported, and in sync.

The 4 Key Types of Exercise Every Woman Can Benefit From

1. Strength Training (a.k.a. Resistance or Weight Training)

Not just for bodybuilders! Strength training builds lean muscle, supports bone density (hello, menopause!), boosts metabolism, and improves balance and confidence.

Why it matters as we age:

Prevents muscle loss (which naturally happens after 30)
Protects against osteoporosis
Enhances insulin sensitivity + metabolism
Improves posture and joint support

Examples:

Dumbbells or resistance bands
Bodyweight squats, push-ups, or lunges
Pilates with resistance

2. Cardio (a.k.a. Aerobic Movement)

Cardio gets your heart pumping and your blood flowing. It’s amazing for mood, endurance, heart health, and stress relief.

Why it matters as we age:

Strengthens the heart and lungs
Supports brain health and mood
Helps with weight balance and hormone regulation

Examples:

Brisk walking
Dance or Zumba
Cycling or swimming
Low-impact HIIT

3. Mobility & Flexibility Training

This often gets overlooked, but it’s essential for aging with grace. These movements support joint health, injury prevention, and ease in your body.

Why it matters as we age:

Keeps your range of motion strong
Eases aches, stiffness, and postural pain
Enhances recovery and relaxation

Examples:

Yoga
Stretching
Foam rolling
Gentle mobility routines

4. Mind-Body Movement

Movement that regulates your nervous system, calms your mind, and reconnects you to your body.

Why it matters at every age:

Lowers cortisol and stress
Supports hormone balance
Enhances emotional processing

Examples:

Breathwork with movement
Slow yoga flows
Dance, tai chi, or walking meditations

How to Align Movement with Your Menstrual Cycle

Your hormones fluctuate weekly—and that means your energy and recovery needs do too. Here’s how to work with your body, not push through it.

Menstrual Phase (Days 1–5): Rest + Gentle Movement

Hormones are at their lowest. Your body is releasing and renewing.

Best movement:

Rest, slow walks, gentle stretching, yin yoga
Focus on breath and softness

Follicular Phase (Days 6–14): Energize + Try New Things

Estrogen rises. You’ll feel stronger, more social, and creative.

Best movement:

Strength training, dance classes, cardio bursts
Try new routines—your brain loves it now

Ovulatory Phase (Days 15–17): Peak Energy

You’re glowing. Your strength, endurance, and confidence are at their best.

Best movement:

HIIT, strength training, group classes, running
Go bold—but recover well after

Luteal Phase (Days 18–28): Slow + Strengthen

Hormones shift. You may feel more tired, introverted, or sensitive (especially in the second part of this phase)

Best movement:

Strength workouts, pilates, yoga
Gentle cardio and walking for calm

*Pro tip: Build in extra rest days here and give yourself grace—your body is doing more under the surface.

Final Thought: Move to Feel Good, Not to Shrink Yourself

Your body changes every week, every year, every decade—and that’s a beautiful thing.

Instead of chasing intensity or trying to “fix” your body, choose movement that makes you feel connected, capable, and alive.

Whether it’s lifting weights, dancing in your kitchen, or taking a mindful walk—you deserve movement that honors your energy and supports your evolution.

Move with intention. Move with love. Move with your body, not against it.