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At 44, I Ditched Spin And HIIT For Walking And Weights. The Results Were Almost Immediate

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At 44, I Ditched Spin And HIIT For Walking And Weights. The Results Were Almost Immediate

Kate Rowe-Ham, 48, is a menopause fitness coach and member of the Women’s Health UK Collective expert panel. After years of going hard in multiple HIIT and spin classes per week, she now manages her perimenopause symptoms with a combination of walking and strength training.


I was in my early 40s when the crippling anxiety, breathlessness, and joint pain descended. It was the year after my third child was born—and at first, I put the symptoms down to being a tired mum, along with teaching five spin and six HIIT classes a week. It was only when I started doing some dedicated research into my exhaustion that I landed on the cause: perimenopause.

Age 44, with every resource directing me towards strength work, I took up weightlifting, building to three to four sessions each week, and dropped from six HIIT classes to one per week. The change was almost immediate; within a month, my energy levels had soared and my anxiety levels plummeted. But it wasn’t until I added walking to my workout week—a shift necessitated by the lockdowns—that I noticed a real difference in my pain levels, too.

@katerh_fitness//Instagram

When the gyms closed in March 2020, I started strength training at home, but craving nature, I also started walking for an hour a day. Hip joint pain had always been my most crippling symptom (estrogen reduces inflammation in your body by limiting cortisol, and my estrogen levels had nosedived). Walking increases the circulation of synovial fluid—the liquid between your joints; after a few weeks, the pain had all but disappeared. But walking also grounded me like nothing else; maintaining a steady pace and breathing slowly activates the parasympathetic nervous system, making me feel calm.

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Today, I have a deeper appreciation for exercise. In weightlifting and walking, I’ve found a routine that brings me back to my body, while future-proofing it for the next stage of life. If ever I needed proof of the value of working with your aging body, it came when I ran the London marathon. When I ran it the first time, at 21, I was doing several long runs per week. More than two decades later, I combined runs with weight training and walking, and yet I finished with the exact same time: 3 hours 47 minutes. Perimenopause doesn’t mean exercising less, it simply means exercising differently.

exercise and menopause

@katerh_fitness//Instagram

What are the benefits of walking and strength training in your 40s?

As a menopause fitness coach herself, Rowe-Ham says: ‘Estrogen—essential for muscle growth—declines, so muscle mass decreases. Strength training offsets this by promoting hypertrophy—where your muscles break down, then grow back stronger. As for walking, research suggests that regular walks could reduce hot flushes by decreasing cortisol levels in your bloodstream, while other studies show that just 10 minutes of brisk walking could help you sleep more deeply, by balancing your hormones.

‘Strength training and walking in combination can stabilize blood sugar levels, too. Estrogen is responsible for secreting insulin; low estrogen means low insulin, which means excess glucose in your blood as insulin signals to your body to use glucose for energy. This can increase weight gain, and the risk of diabetes and heart disease.

‘Resistance training and walking have also been shown to build bone density by stimulating osteoblasts through impact as you step. This is important, as low estrogen means low vitamin D and calcium, which means weaker bones. Recent research found that walking 4k steps daily could reduce your risk of osteoporosis.’

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How often should women in their 40s walk per week?

‘Aim to walk for 30 to 40 minutes per day, or around 4,000 steps. But know that anything is better than nothing. Also, it’s worth remembering that perimenopause isn’t linear; 40 minutes may feel do-able one day, while 10 minutes may be all you can manage the next day.’

How often should women in their 40s strength train per week?

‘Plan for one upper-body, one lower-body and one full-body strength session per week, lasting 35 to 45 minutes each. Any more than that and you may inadvertently exacerbate symptoms by increasing cortisol levels. Alternate workout days with walking days; walking can ease DOMS (Delayed Onset Muscle Soreness) by encouraging blood flow.’


Read now: I upgraded my walks with a weighted vest


Related stories:

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Bridie is Fitness Director at Women’s Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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