I have been a fitness professional for over 18 years. I have been a fitness enthusiast my entire adult life, and I am deprioritizing exercise on my wellness list.

Why?  Thanks to conversations I’ve been having here on the Graced Health Podcast and just with ongoing learning, I am finally understanding how small things contribute to our overall wellbeing.

I have been creating this storehouse of simple ways to take care of ourselves.

With that, I’ve created a free download called 30+ Non-Gym Ways to Improve Your Health for Women Over 40, which you can get here.

When you get that free download, you’ll get exclusive access to a blog post full of the science and conversations supporting all 30+ ways. You’ll also receive a roadmap of episodes I recommend to learn more about and sources linking to the research.

Today, I’m excited to share 10 of these non-gym ways to improve your health, specifically designed for women over 40. These simple yet impactful practices cover various aspects of well-being, reflecting the holistic approach we embrace here at Graced Health.

1. Offer a Prayer of Thanksgiving: Writing down prayers can organize thoughts, pinpoint areas for gratitude, and alleviate anxiety. This practice fosters a positive mindset and spiritual well-being. It’s also aligned with what we read in Philippians 4:6-8: Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus. Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things.
2. Morning Light Therapy: Getting natural sunlight in the morning for 5-10 minutes helps set your circadian rhythm. This practice, recommended by sleep coach Morgan Adams, contributes to improved sleep quality and overall well-being. Alternatively, light therapy using UV-free lights can be beneficial during dark or cold days.
3. Follow the 20-20-20 Rule: Combat eye strain from screen time by implementing the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This valuable lesson was learned from a conversation with my son’s optometrist, emphasizing the importance of maintaining eye health.
4. Assume the Nineties Position: Learned from pelvic floor health experts Jen Lormand and Christina Walsh (the Tighten Your Tinkler girls, whom you heard on this and this episode), the nineties position involves lying on your back with knees on a chair. This position helps balance hips and alleviate tension in the pelvic floor, promoting overall core health. They give specific instructions on how to optimally do this in this free download.
5. Roll Your Feet with a Softball: Combat the effects of wearing constrictive shoes by rolling your feet with a softball. This simple practice, recommended by Sue Hitzmann, founder of the Melt Method, rehydrates connective tissue in the feet and supports overall well-being. Listen to the episode with Sue here.
6. Baked Oats for Heart Health: Nutrition plays a crucial role in overall health. Dr. Maria Colon Gonzalez’s insights on cholesterol emphasize the importance of oats. Amy recommends baking oats with various plant-based ingredients for an easy and heart-healthy breakfast or snack.
7. Connect with Friends: Amid the loneliness epidemic, Amy stresses the significance of human connection. Texting or calling a friend to check in, as discussed in Season 18, Episode 13, can have profound effects on mental and emotional well-being.
8. Schedule a Walk and Talk: Take the connection a step further by scheduling a walk and talk with a friend, even if they live miles away. This simple yet effective practice allows for meaningful conversations while prioritizing physical activity.
9. Practice Box Breaths: Box breathing, or square breathing, involves exhaling, holding, inhaling, and holding for four counts each. This mindful breathing exercise helps reduce stress, clear the mind, and improve focus, contributing to overall mental well-being.
10. Opt for Mind-Body Workouts in Stressful Times: In times of stress, swapping intense workouts for mind-body exercises like walking, yoga, or Pilates can be beneficial. These lower-intensity activities help manage cortisol levels and reduce the impact of chronic stress on the body.

Bonus: Prioritize Sleep: A crucial element often overlooked is prioritizing sleep. Morgan Adams, featured in Season 15, Episode One, shares valuable tips on how to sleep better. Aim for 7-9 hours of sleep to support overall health and well-being.

These 10 non-gym ways to improve health for women over 40 offer a holistic and practical approach. By incorporating these practices into your daily routine, you can enhance physical, mental, and spiritual well-being. For additional insights and a comprehensive list of over 30 non-gym ways, check out the free download at gracedhealth.com/health. Here’s to aging strong and thriving in every aspect of life!

Connect with Amy:

Join the Graced Health community on Facebook!
Instagram: @GracedHealth
Facebook: @Graced Health

Have a graced day,

Amy