Move Smarter for Strength, Hormone Balance, and Longevity

Movement is one of the most powerful tools we have for health, hormone balance, and longevity. Whether you want to build strength, support your metabolism, or feel more energized each day, the right routine can make all the difference.

Here are some simple ways to move smarter:

Strength Training for Women 40+

• Aim for 3–4 sessions of weight training each week to preserve muscle, boost metabolism, and strengthen bones

• Focus on compound movements like squats, deadlifts, push-ups, and rows for full-body results

• Fuel your body with 20–30g of protein to support repair and recovery - with each meal

• Resistance training also helps regulate blood sugar and improve insulin sensitivity

  
  

Walking for Fat Loss & Longevity

• Aim for 7,000–10,000 steps per day to support cardiovascular and metabolic health

• Take walks after meals to stabilize blood sugar and improve digestion

• Try adding short bursts of faster-paced walking to increase fat-burning potential

• Focus on posture—shoulders back, core engaged, and steady breathing

• For an extra challenge, consider a weighted vest

  
  

Additional Tips for Hormone Balance

• Daily mobility work: Stretching, yoga, or foam rolling to prevent stiffness and support joint health

• HIIT: Add 1–2 sessions of short, intense activity each week for metabolism and endurance

• Rest & recovery: Over-exercising can spike cortisol—prioritize rest days and quality sleep

• Sunlight & fresh air: Outdoor movement improves mood, vitamin D, and overall vitality

  
  

Small, consistent actions add up. By combining strength training, strategic walking, and mindful movement practices, you’ll not only feel stronger now but also protect your long-term health and vitality.

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Ready to feel like yourself again? 

At Howlett Integrative Care, we use simple labs and personalized strategies to help you restore energy, reduce cancer risk, and thrive long-term.

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