After the age of 35, a woman’s hormonal balance gradually changes: oestrogen levels decrease, metabolism slows down, and muscle mass decreases. These processes occur regardless of whether a woman has given birth or not, but the experience of pregnancy and recovery after it affects the condition of the pelvic floor muscles, the anterior abdominal wall, and the spine. Staying in shape at this age is primarily related to cardiovascular health, bone density, and metabolic control.
Regular physical activity remains the foundation. The WHO recommends at least 150–300 minutes of moderate activity per week, plus strength training twice a week. Strength training is especially important for the prevention of osteopenia and osteoporosis, the risk of which increases after the age of 35–40. Exercises using your own body weight, dumbbells or exercise machines help to maintain muscle mass and speed up metabolism.
For women who have given birth, the priority is to restore and support the pelvic floor muscles and deep core muscles. After pregnancy, diastasis recti, decreased pelvic floor tone, and episodes of stress incontinence are possible. The programme should include stabilisation exercises: breathing techniques, light planks, controlled abdominal exercises without excessive intra-abdominal pressure. If symptoms are severe, it is helpful to consult a pelvic floor rehabilitation specialist.
For women who have not given birth, it is also important to pay attention to the core and back, but the emphasis shifts to overall strength endurance and prevention of age-related bone density loss. Regular squats, deadlifts, lunges, and presses help maintain bone density through mechanical stress.
Cardio training 2-3 times a week for 30-40 minutes helps control body weight and glucose levels. Walking, running, swimming and cycling are suitable. If you have varicose veins, low-impact formats are preferable.
After the age of 35, fat tends to accumulate in the abdomen and thighs. This is due to changes in insulin sensitivity and hormone fluctuations. A diet with sufficient protein (approximately 1.2–1.6 g per kg of body weight), fibre, and a moderate amount of simple carbohydrates helps maintain a stable weight. It is important to consider iron levels, especially after pregnancy and breastfeeding.
Sleep and stress levels directly affect hormonal balance. Chronic sleep deprivation increases cortisol levels, which can increase weight gain and impair recovery. The optimal amount of sleep is 7–9 hours.
Regular preventive check-ups after the age of 35 allow you to monitor your thyroid function, glucose levels, lipid profile and bone density. For women who have given birth, monitoring the condition of the pelvic organs is also important.
Staying in shape after the age of 35 requires systematic work on muscle mass, metabolism, and the musculoskeletal system. The differences between women who have given birth and those who have not mainly concern the condition of the pelvic floor and abdominal wall, but in both cases, regular exercise and health monitoring help to maintain physical stability and functionality in the long term.