Don’t Leave it to Chance: Your Future Self Will Thank You

Why Your Muscle and Bone Health Matter More Than Ever in Midlife

As women in midlife, we often hear vague advice about "staying active" or "keeping our bones strong" — but rarely do we get the real story about what’s actually happening in our bodies and why it matters so much right now.

Before midlife, my relationship with exercise was grounded in joy and movement that felt good in my body. I gravitated toward activities that were fun, energizing, and part of a balanced, healthy lifestyle — a mix of cardio and strength training that fit easily into my routine. But now, as someone who is postmenopausal and living with osteoporosis, my mindset has shifted. I still value movement that feels good, but I’ve had to become more intentional and consistent, focusing on what my body specifically needs now. These days, that means incorporating more strength training, adding moderate to high-impact movements like plyometrics and jump rope, and focusing on core and upper back strength to support posture and balance. My choices are no longer just about general fitness — they’re about protecting bone health, maintaining muscle strength, and supporting long-term mobility and independence.

As a health and wellness coach, I’m passionate about helping women truly understand why maintaining strength, mobility, and confidence matters — and showing them how small, intentional steps now can make a big difference in how we feel and move through midlife and beyond. Because the truth is, our muscle and bone health isn’t just about fitness — it’s about our independence, our vitality, and our ability to keep living the life we love. And while we can’t stop time, we can take action to support our bodies in lasting, powerful ways.

If you haven’t had a fall, broken a bone, or experienced a significant loss of mobility, it’s only natural to think, “I’m doing fine! I don’t need to change anything.” It can be hard to connect with the reality: that if we don’t actively work to maintain our bones and muscles, we will gradually lose both. And while those losses are purely physical, they can affect our independence and satisfaction in life as we age. Because here’s the truth: these changes in our bodies — the gradual loss of strength, flexibility, and bone density — aren’t always obvious at first. But over time, they become the difference between feeling confident and capable in your body… or feeling limited, unsteady, even fragile.

While some loss of bone and muscle is a natural part of aging, these changes are not entirely out of our control. Through movement, resistance-training, balance work, and lifestyle support, we can slow the decline, preserve function, and stay strong, steady, and vibrant for years to come.

Let’s be clear: muscle and bone loss with age is not just a possibility — it’s a biological reality. The perimenopausal and early postmenopausal years are marked by accelerated bone loss, with studies showing women may lose up to 20% of their bone mineral density during this critical 5–7 year window. I found this out firsthand after I broke my wrist at the age of 52. I wrote about that experience in my blog post about osteoporosis. It’s not just our bones that are changing — we also start to lose muscle as we age. Did you know that muscle mass naturally declines 3-8% per decade after the age of 30? And we don’t just lose muscle mass, we also lose muscle strength and power, which can make everyday movements feel harder and increase the risk of falls.

This decline has real consequences — from everyday stiffness and fatigue to an increased risk of osteoporosis, falls, fractures, and even frailty in our later years. Our vitality, mobility, and independence aren’t just nice to have — they’re deeply connected to our overall quality of life and sense of well-being. As we move through midlife and beyond, maintaining strength and stability becomes essential for staying active and doing the things we love. Bone loss and muscle decline aren’t just about numbers on a scan — they impact how confidently we move through the world, how resilient we feel, and how much freedom we have in our daily lives. 

And here’s the hard truth: If you do nothing, you’re leaving your strength, steadiness, and future independence to chance.  But the good news? This isn’t out of your hands.

Being proactive during the menopause transition is ideal, but if you’ve already passed through that window, it’s never too late to start caring for your muscles and bones. No matter your age or stage, your body can still respond to movement, strength training, and nourishment that support long-term resilience and vitality.

You have the power to protect and even rebuild muscle and bone strength. Through intentional movement like strength training, resistance work, yoga, and balance-focused activities — and with the right nutrition — you can take control of your physical resilience, energy, and confidence in movement.

Ready to Take the First Step?

I’ve been practicing yoga for over 20 years and teaching since 2012, and I’m currently completing a 75-hour certification in Yoga for Osteoporosis. I’m excited and invigorated by what I’m learning, and I can’t wait to share it! I’m excited to be offering a Yoga for Bone Health series this October— a series designed specifically to support strength, stability, and confidence in your body. We’ll focus on mindful movement, balance, breath and posture in ways that are safe, accessible, and empowering— and know that wherever you’re starting from, your body is always worth showing up for.  Sign up for my mailing list, and I’ll keep you in the loop; you’ll be the first to know about dates and special offers. Class sizes will be small, so don’t miss out!

You can contact me if you have any questions: anita@growthandgrithealth.com

If this message speaks to you — if you’re ready to stop leaving your strength and wellness to chance — I invite you to book a free discovery session with me. Let’s talk about where you are now, where you want to be, and how we can get you there together.

You are not too late. And you don’t have to do this alone.

Ready to take the next step?