Why I Choose “Movement” Over “Exercise” (And Why It Matters for Women in Midlife)

by Erin Collins in Pilates / Physical Therapy / Wellness / Women's Health Posted on 

18/09/2025 14:47

For many women—especially in midlife or those managing autoimmune or chronic health conditions—the word exercise comes with baggage. It often brings to mind punishing gym sessions, rigid routines, calorie expenditures or if we've closed the rings on our apps. These reflect societal pressures more than personal health, leaving little space for what our bodies actually need in the moment.

That’s why, in my clinic here in Grandview Heights, you’ll rarely hear me talk about exercise. Instead, I use the word movement.

Movement isn’t about punishment or chasing numbers. It’s about tuning in, respecting your body, and finding the right size of activity that supports your health without leaving you depleted or frustrated.

In this post, I’ll share what “right size” movement means, why I intentionally use movement instead of exercise, and how redefining the way you approach activity can reduce pain, unlock energy, and help you feel more at home in your body.

Why the Word Exercise Misses the Mark for Many Women

The traditional fitness industry has sold us a narrow picture of exercise:

• It must be high intensity, grueling, and push you past your limits

• It should burn a certain number of calories

• If you're not sore or hurting, then you didn't push hard enough

• Rest or recovery days are a waste of time

For women in perimenopause, menopause, or managing chronic conditions, that formula often backfires. High-intensity workouts may leave you inflamed, exhausted, or caught in a cycle of injuries. And when you’re not hitting your goals and are then told to “just exercise more,” it can feel dismissive—like your real challenges aren’t being heard.

That’s why movement is a better fit. Movement is broader, more forgiving, and more accurate. It honors the reality that health isn’t about treadmill miles or calorie burn—it’s about how well your body functions, feels, and adapts.

What Is “Right Size” Movement?

"Right size" movement means doing the right type, intensity, and duration of movement for you, right now.

It isn’t a one-size-fits-all prescription. It’s about choosing what supports your energy, reduces stress, and builds resilience—without tipping you into burnout.

"Right size" movement might look like:

• A 40 minute mat or reformer Pilates session to improve, control, alignment and mobility

• A 20-minute strength session focused on building muscle mass

• Skipping the burpees for cardio segments in favor of tap-outs during your favorite circuit class

• A restorative walk outdoors for stress relief

• Self-mobilization techniques to ease stiff joints or tight fascia

Here’s the most important part: right size doesn’t always mean more AND it's just a moment in time. Sometimes the most therapeutic choice is dialing things down so your nervous system and hormones can regulate and heal. AND, it's choosing less today so that you can get after it like the bad ass you are tomorrow.

Why Women in Midlife Need a Different Approach

Hormonal shifts in midlife change how your body responds to stress, inflammation, and recovery. The workouts that worked in your 20s or 30s may not serve you now.

Common struggles I hear from women in their 40s and 50s include:

• Feeling drained after workouts instead of energized

• Weight gain despite doing “all the right things”

• More frequent injuries or slow recovery

• Fatigue and brain fog that derail consistency

• Aches and pains after their typical workouts

This doesn’t mean movement isn’t for you—it means it needs to be reimagined. When women shift to right size movement, they often feel stronger, sleep better, and finally see results without the rollercoaster of overtraining and crashing.

How Physical Therapy and Pilates Fit Into "Right Size" Movement

At The Modern Physio, I bring together physical therapy, Pilates, and wellness coaching to help women reset their relationship with movement.

Physical Therapy

We start by addressing pain, injuries, or movement limitations. Through manual therapy, dry needling, nervous system regulation, mobility, and neuromotor work, I help you build a safe foundation for movement.

Pilates

Pilates is one of my favorite tools because it’s infinitely adaptable. Using various equipment, we can scale sessions up or down depending on your energy, goals, and health status. Pilates builds strength, control and flexibility while it also improves posture and deepens body awareness—all in a low-impact, nervous system-friendly way.

Wellness Coaching / Lifestyle Medicine

Movement is just one part of the bigger picture. Stress, sleep, and nutrition all influence how your body responds. Coaching gives us the chance to layer in strategies that make your movement sustainable and truly effective.

Signs It’s Time to Rethink Exercise

Not sure if you’re pushing too hard, doing too little, or simply using the wrong approach?

Here are some red flags I see often:

• You feel worse after workouts (fatigue, joint pain, irritability)

• You’re stuck in cycles of starting and stopping exercise routines

• Injuries are happening more often

• Recovering from workouts takes longer

• You’re constantly chasing results that never show up

These aren’t failures—they’re feedback. Your body is asking for something different.

Movement as Self-Care, Not Self-Punishment

Shifting your mindset here can be powerful. Instead of asking, Did I burn enough calories? ask, Do I feel better after this? Instead of forcing a workout because you “should,” choose movement that leaves you calmer, stronger, or simply more mobile.

Movement can be nourishing. It can be restorative. And when it’s the right size, it builds strength and confidence without dragging you down.

How to Start Practicing Right Size Movement

• Check in with your energy. Are you depleted or restless? Maybe you're both? That guides whether you need gentler or more energizing movement. Hint: Being depleted trumps everything else! If you're exhausted, forgetting to eat, or on the coffee/wine diet (need the coffee to get you going and the wine to wind you down), chances are good that you may be depleted.

• Give yourself permission to keep it short. 10-15 minutes can do more than forcing an hour that leaves you wiped out or hurting.

• Focus on how you feel, not numbers. More energy, less pain, better sleep—these are better markers than calorie burn.

• Don’t skip recovery. Sleep, hydration, stress management, and nutrition amplify the benefits. AND recovery CAN be movement! A relaxing walk or a restorative yoga class may be recovery for you.

Why This Matters for You

Here in Columbus, we have countless gyms and amazing fitness studios that provide many women with community, joy, and strength. At The Modern Physio, my role isn’t to replace those spaces but to work alongside them—helping women in midlife, or those navigating chronic health conditions, find the right size of movement for their unique season of life. It’s about adding support, not swapping one approach for another.

Final Thoughts: Redefining Movement

If you’ve been discouraged by exercise—or encouraged to keep pushing yourself without results—know this: there’s another way.

"Right size" movement respects your body, adapts with your life stage, and supports healing instead of fighting against it. That’s why I’ll always say movement, not exercise. 

When movement feels like it fits—like it’s the right size—you’ll notice changes not just in your body, but in your energy, your resilience, and your confidence.

Ready to Redefine Movement?

If this resonates, I’d love to help you find your right size movement plan. Whether through physical therapy, Pilates, or wellness coaching, we’ll create an approach that supports your goals and your life.

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