120: Dr Mariza Snyder: How Walking, Movement Snacks and Strength Support You in Midlife
How Walking, Movement Snacks, and Strength Support You in Midlife
Discover why movement matters more than ever in perimenopause and midlife. Learn about movement snacks, strength training, and walking habits that support your energy, mood, and long-term freedom from Dr. Mariza Snyder.
You know that feeling when something shifts but you can't quite put your finger on what's different? Your sleep isn't what it used to be. Your patience feels thinner. Your energy lands differently, even though your routine looks pretty much the same on paper.
Welcome to midlife. And if you've been sensing your body is asking for something new, you're not imagining it.
Tara recently sat down with Dr. Mariza Snyder, a bestselling author and women's health advocate, to unpack what's really happening during perimenopause and why movement becomes such a game-changer during this transition. This conversation isn't about overhauling your entire life, it's about understanding the small, practical shifts that can help you feel more like yourself again.
When Perimenopause Starts (And Why It Feels So Confusing)
Here's something most women don't realize: perimenopause can start way earlier than you think. We're talking mid-to-late 30s for some women, though symptoms might not fully show up until your 40s. And because the changes happen gradually, they're easy to dismiss or misattribute to stress, poor sleep, or just "getting older."
Dr. Mariza experienced this firsthand. Even as someone deeply embedded in women's health, she didn't immediately connect her own symptoms to hormonal shifts. The signs can be subtle at first, maybe your menstrual cycle gets a little wonky, or you notice you're more irritable than usual. Your body is transitioning, but it doesn't always announce itself with a clear memo.
The confusion comes from the fact that perimenopause isn't one thing. It's a spectrum of changes that can last several years, and every woman's experience is different. Some women sail through relatively unscathed, while others feel like their body has been hijacked by an unpredictable force.
Why Movement Becomes Your Anchor
When hormones start fluctuating, movement becomes one of your most reliable tools for steadying the ship. But we're not talking about punishing yourself with brutal workouts or forcing yourself to do things you hate. We're talking about intentional, consistent movement that supports your body through this transition.
Daily movement, especially walking, helps regulate mood and energy in ways that feel almost too simple to be true. There's something about getting your body moving that creates a ripple effect throughout your system. It helps with stress management, supports better sleep, and gives you a sense of control when other things feel out of whack.
The key word here is daily. This isn't about crushing it at the gym three times a week and then being sedentary the rest of the time. Midlife bodies respond best to regular, varied movement spread throughout the week.
What the Hell Are Movement Snacks?
If you haven't heard of movement snacks yet, prepare to have your world rocked. Movement snacks are exactly what they sound like, short bursts of activity sprinkled throughout your day. Think of them as little hits of movement that add up to something significant without requiring you to block out an hour for the gym.
A movement snack could be:
A five-minute walk around the block
Some bodyweight squats while your coffee brews
A quick stretch session between meetings
Taking the stairs instead of the elevator
Dancing in your kitchen while dinner cooks
The beauty of movement snacks is that they're accessible, they fit into real life, and they work. Your body doesn't care if you did 30 minutes of walking all at once or spread it across three 10-minute walks. What matters is that you're moving consistently and giving your body what it needs.
For women in perimenopause, movement snacks can be especially helpful because they don't tax an already-stressed system. You're not adding another big demand to your plate; you're weaving movement into the life you're already living.
The Weight Conversation Nobody Wants to Have
Let's address the elephant in the room: weight changes in midlife. Even when your routine stays the same, your body composition might shift. Your jeans fit differently. The scale shows a number you're not used to seeing. And it's frustrating as hell.
Here's what's happening: as estrogen declines during perimenopause, your body becomes more efficient at storing fat, particularly around your midsection. Your metabolism shifts. Muscle mass naturally decreases if you're not actively working to maintain it. These aren't failures on your part, they're physiological realities of this life stage.
The solution isn't to eat less and exercise more (that old chestnut rarely works long-term anyway). The solution is to focus on building and maintaining muscle, eating in a way that supports your hormones, and moving your body consistently. This brings us to the most important type of movement for midlife women.
Strength Training Is Your Long-Term Freedom Plan
If you take away one thing from this conversation, make it this: strength training is non-negotiable for women in midlife. Not because you need to look a certain way, but because muscle is your insurance policy for the future.
Muscle supports your metabolic health, protects your bones, improves your balance and coordination, and allows you to maintain your independence as you age. It's the difference between being able to travel, play with grandkids, and live life on your terms versus being limited by physical decline.
Dr. Mariza emphasized that strength work doesn't have to mean powerlifting or spending hours in the gym. It means regularly challenging your muscles with resistance, whether that's dumbbells, resistance bands, bodyweight exercises, or whatever works for your life and preferences.
The goal is to preserve and build muscle mass now so that five, ten, twenty years down the road, you're not scrambling to get it back. Because here's the hard truth: it's much easier to maintain muscle than to rebuild it later.
Community Keeps You Moving
One of the most underrated aspects of staying active in midlife? Doing it with other people. Community and social connection aren't just nice-to-haves, they're powerful motivators that can make the difference between sticking with movement and letting it fall by the wayside.
Whether it's a walking group, a fitness class, or just a friend who texts you to meet for a hike, having people in your corner makes movement more enjoyable and sustainable. You show up when you might otherwise skip it. You push a little harder. You laugh more. And all of that matters.
Advocating for Yourself in the Hormone Conversation
Another crucial topic Dr. Mariza touched on is learning to advocate for yourself when it comes to hormone conversations with healthcare providers. Too many women are dismissed, told their symptoms are "just part of aging," or made to feel like they're overreacting.
You know your body better than anyone else. If something feels off, if you're experiencing symptoms that are impacting your quality of life, you deserve to be heard and taken seriously. Come prepared with information, be specific about your symptoms, and don't be afraid to seek a second opinion if your concerns aren't being addressed.
The more educated you are about what's happening in your body during perimenopause, the better equipped you are to have productive conversations about hormone therapy, lifestyle interventions, and other support options.
The Bottom Line
Midlife doesn't have to mean feeling like a stranger in your own body. Yes, things are changing. Yes, your body needs different things than it did in your 20s or even your early 30s. But with the right information and practical strategies, you can move through this transition feeling strong, energized, and in control.
Start with the basics: walk regularly, sprinkle in movement snacks, prioritize strength training, and find ways to stay active with others. These aren't complicated strategies, but they're powerful when done consistently.
Your body is asking for something new. This is your answer.
Ready to dive deeper into midlife fitness strategies? Explore more episodes of the Broads podcast for practical advice on training, nutrition, and thriving through every stage of life.
