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Midlife Energy Reset: How 10 Minutes of Movement Can Reignite Your Spark


Hey Queens, let’s talk about something that doesn’t get enough attention—midlife energy. You’re holding it down at work, taking care of your family, and still trying to show up for yourself. But somewhere along the way, your energy left the chat. You’re not lazy. You’re not unmotivated. You’re just navigating a season of life that demands more than it gives—and sis, that takes a toll. Perimenopause, hormonal shifts, changing bodies—it’s real, and so is the fatigue. But here’s the good news: you can take your power back, ten minutes at a time.


The Midlife Energy Crisis


Between hot flashes, interrupted sleep, weight fluctuations, and the invisible labor of caregiving, it’s no wonder energy is low. A 2021 study in the Journal of Women’s Health reports that over 60% of midlife women experience chronic fatigue, often worsened by hormonal changes during perimenopause and menopause (Avis et al., 2021). Add stress and a lack of time for movement, and it's a recipe for burnout.


The 10-Minute Reset Solution


Enter: strategic micro-breaks. I'm not talking about spa days or silent retreats (though I wish I could). I’m talking 10 minutes. The kind of movement that meets you where you are.

  • Got 10 minutes between meetings? Jump.

  • Kids finally distracted by cartoons? Jump.

  • Need a lunch break reset? You guessed it—jump.


Jump rope has been my go-to reset button, and not just because it's fun. Studies show that just 10 minutes of moderate physical activity—like jumping rope—can significantly improve mood and energy levels, according to a 2020 article in the American Journal of Lifestyle Medicine (Berger & Motl, 2020). It’s low commitment, high impact.


A Metaphor in Motion


Jump rope isn’t just exercise—it’s a metaphor. The rope goes up and down, just like life’s demands. But each time you jump, you rise above your stress, even for a moment. It’s not about burning calories (though you will); it’s about reclaiming space for you.


Energy isn’t something you find—it’s something you generate. Every jump you take is an act of defiance against burnout, overwhelm, and invisibility. These 10-minute resets aren’t just good for your body—they’re proof that your needs matter too. Small, consistent acts of self-care become the foundation for significant transformation.


Ready to rediscover your rhythm? Join the Jump Rope & Thrive: Reinventing Fitness After 40 Facebook group—a supportive space for women over 40 exploring the joy of movement on their terms. Whether you're working around joint sensitivity, busy schedules, or just figuring it all out, there’s a place for you.


💥 As a proud ambassador of Crossrope, my favorite rope is the ½ lb weighted rope—perfect for joint-friendly cardio that still packs a punch. Want to try it out? Check it out here. If you decide to purchase, I earn a small commission—just being transparent!


👉 For more inspiration, resources, and real talk, visit the blog at www.makeitfunnyc.com/blog-1



References:


Avis, N. E., Crawford, S. L., & Greendale, G. (2021). Duration of menopausal vasomotor symptoms over the menopause transition. Journal of Women's Health, 30(4), 543–551.


Berger, B. G., & Motl, R. W. (2020). Exercise and mood: A selective review and synthesis of research employing the Profile of Mood States. American Journal of Lifestyle Medicine, 14(3), 262–270.

 
 
 

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