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Find Balance and Strength with Yoga and Pilates for Busy Women Over 40



As women over 40, we often find ourselves juggling work, family, and personal responsibilities. While it can be challenging to find time for self-care, it's essential for our physical and mental health. Practicing yoga and Pilates is a perfect way to keep our bodies strong and our minds at peace, even with a busy schedule.

Yoga provides a unique blend of physical exercise, meditation, and mindfulness. It has been shown to improve flexibility, strength, balance, and reduce stress. Regular yoga practice can also help to increase energy levels, improve sleep quality, and boost overall mood.

Pilates is another form of low-impact exercise that can help to build strength, improve posture, and increase flexibility. It focuses on controlled movements, core stability, and breath control, making it an excellent option for women over 40 who may be experiencing joint pain or other physical limitations.

Both yoga and Pilates can be adapted to suit individual needs, making them ideal for busy women who may have limited time and resources. You can participate in a class at a local studio, or find videos online to follow at home. Many yoga and Pilates routines can be done in as little as 20 minutes, making it easy to fit into a busy schedule.

Here's a long list of benefits of resistance training, which means either weight lifting or working against your own body weight on a mat in yoga and Pilates:


1. Improves focus

2. Improves cognitive function

3. Decreases anxiety

4. Reduces depressive symptoms

5. Improves feelings of well-being

6. Increases self-esteem

7. Decreases risk of dementia

8. Reduces markers of inflammation (particularly for overweight people)

9. Decreases cholesterol

10. Decreases blood pressure

11. Improves insulin-swings for those with type 2 diabetes

12. Improves insulin sensitivity

13. Boosts metabolic rate

14. Reverses ageing factors in mitochondria and muscles

15. Increases bone mineral density

16. Increases muscle mass

17. Improves movement control

18. Reduces chronic lower back pain

19. Decreases arthritic pain

20. Reduces pain from fibromyalgia

21. Improves balance

22. Increases walking speed

23. Increases lung capacity

24. Reduces fatigue and stress

25. Injury rehabilitation

26. Increases blood circulation

27. Increases endurance

28. Improves your posture

29. Increases body awareness


We start losing muscles from the age of 30 and especially around menopause, therefore it's crucial to stay active and consume 1 g of protein per pound of ideal body weight. Make sure that you consume at leat 50 g of protein in your first and last meal to maintain and grow your muscles.


In conclusion, practicing yoga and Pilates is a fantastic way for busy women over 40 to find balance and strength in both their bodies and minds. It's essential to take care of ourselves, and these forms of exercise offer a simple and effective way to do so. So, take some time for yourself and try incorporating yoga and Pilates into your routine today!


Book a Discovery Call with Vicky who is a certified yoga and Pilates teacher, breath coach. Explore how you can get started on your journey towards optimal health! Schedule a call with Vicky on vickyvortex.com/book-online now.

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