How to Start a Movement Practice at Any Age
Movement is your birthright—no matter your age, ability, or where you're starting from. It provides the chance to feel free in your own skin and explore the space around you with playful curiosity.
However, many women feel unsure about beginning a movement practice later in life—worried they’re "too old" or "too out of shape." The truth is, it’s never too late. Movement is for every body, at every age.
This post will guide you through how to start a joyful, sustainable practice; one that supports your physical health, emotional well-being, and spirit. We’ll explore the benefits of starting a movement practice now, why Nia® is ideal for seniors and beginners, and how to begin with confidence.
Why It’s Never Too Late to Start Moving
Starting a fitness practice later in life can feel intimidating. Maybe you haven’t moved your body in years. Or it’s your first time, and you’re not even sure how to start a movement practice. Especially as we age, finding a gentle exercise is crucial for keeping you well. Holistic fitness (meaning a healthy mind, body, and soul) for women over 40 should include some sort of fitness practice because the benefits are undeniable.
Benefits of Starting Later in Life
It’s never too late to begin a movement practice. Joyful movement at any age comes with countless benefits that will improve your overall well-being. Movement, especially for women over 40, keeps you sharp, centered, and balanced, helping your body to navigate aging and you to navigate the stressors and changes in life as you continue to evolve in the later phases of life.
The benefits of moving include:
Improved balance, mobility, and energy
Decreased stress and better sleep
Emotional regulation and confidence through movement
Enhanced brain health and mood
Addressing Common Fears
It can be daunting to begin a movement practice. Any major change or trying something new requires taking a deep breath and jumping in. But, you may have reservations. We all do.
Do any of these common fears sound familiar?
“I haven’t moved in years.”
“I have joint pain/injuries.”
“Group classes feel intimidating.”
It’s never too late to start moving. The truth is, your body will enjoy and appreciate the freedom and investment in you rediscovering the benefits of movement. There are a variety of gentle exercises for aging bodies, as well as wellness classes for older adults, that provide a space for women who may be experiencing stiffness or recovering from pain. Specifically, Nia® for seniors offers a non-impact, high-energy movement form that conditions the body, mind, emotions, and spirit, encouraging movement that feels good rather than forcing the body into discomfort.
You can begin gently. You can begin where you are. You are not alone.
The Power of Somatic and Joyful Movement
Somatic and joyful movement encourages mind and body connection, while promoting curiosity, playfulness, and freedom. It’s about feeling present in your body and nurturing mindfulness.
So, what Is Somatic Movement?
In essence, somatic movement is a conscious practice of physical movement that emphasizes internal experience and feelings, rather than promoting any external changes to appearance. With somatic movement, you’re encouraged to be present, aware of how your body feels when you move.
Intuition and mindfulness are key.
You are listening to the body’s sensations as a guide for safe, intuitive movement. You focus on how it feels to move, not how it looks. It’s about fostering a mind-body connection and moving for the sake of movement.
Why Joy Matters
Movement isn’t punishment, it’s celebration. And celebrations are meant to be joyful experiences! Joyful movement is more sustainable and uplifting, especially for those re-entering fitness. You should find pleasure and jubilance in allowing your body to move and yourself to feel the sensations of existing and exploring space. It’s not about how you look when moving, but about reveling in mindfulness and presence.
Why This Resonates with Women 40+
Somatic and joyful movement speaks to women who are 40 and over. Joyful movement is for older women because it promotes letting go of comparison and returning to authenticity. It’s a practice in embracing softness, strength, and intuition, allowing you to reconnect your mind and body when the thread between the two may feel taut or frayed. And somatic movement is perfect for beginners. Activities like dance fitness that incorporate somatic and joyful movement are especially inviting to women, especially women over 50 because it encourages listening to your body and being gentle on yourself.
Why Nia® Is the Ideal Practice to Start With
Gentle, adaptable, and deeply empowering, Nia® is gentle dance for aging bodies.
It is a non-impact, high-energy movement form intended to condition the body, mind, emotions, and spirit. With moves and music to inspire joy, the choreography draws from a blend of dance arts, martial arts, and healing arts. Unlike high-intensity workouts, Nia® is designed to be nurturing rather than depleting. The steps of Nia® encourage joyful movement and body awareness, Nia® encourages movement that feels good rather than forcing the body into discomfort. It helps you to build resilience through joyful movement and release tension and stored emotions.
Importantly, Nia® is also adaptable for all ages, fitness levels, and body types—no experience necessary. You can do it barefoot, at your own pace, and in your own way, and movements are layered and modifiable.
Perfect for All Levels, Especially Beginners and Seniors
With Nia®, there is no choreography pressure. It’s about fostering your own playfulness and curiosity. Through community-focused classes, Nia® allows you to engage with yourself along with women and people like you who are seeking to nurture mind and body connection, release emotions, and feel rejuvenated. No matter your experience, you can find solace in Nia®. It’s modifiable, conscious movements are safe for joints, arthritis, and mobility issues.
Nia for Seniors
Why are more women searching for and choosing Nia® as their re-entry point into movement? There’s evidence of physical and emotional benefits with Nia®, including improved cardiovascular health, strength, balance, and flexibility. And emotionally, Nia® reduces stress, anxiety, and depression, while promoting community, confidence, and personal transformation. Not only is Nia® the perfect fitness choice for seniors looking to stay active and vibrant, but it’s also the perfect start to beginning again, specifically when you haven’t moved in a while or are recovering from injury or experiencing pain. Nia® is meant to help you explore and enjoy yourself while following somatic, joyful movement, through its 7 sequences.
How to Start Your Movement Practice: Step by Step
When you haven’t tried a movement practice in a while, the first steps can feel overwhelming.
So, how do you start a movement practice? What matters is taking the first step, even if it’s small.
Step 1: Start with Curiosity
Movement is your birthright. We are meant to move and explore the spaces around us. You should never feel hesitant to start moving again, or starting a practice for the very first time. After all, we are meant to move.
It’s good for you.
Do your best to let go of judgment. Begin with exploring what feels good. Begin by trying 5–10 minutes of movement a day. Stretch, sway, walk, or breathe and move. Slowly condition yourself to embrace movement again and start to reconnect and listen to your body.
Step 2: Find Supportive Spaces
You’re never alone when wanting to move again. Nia® classes can provide you a welcoming space for starting a movement practice, with a community of other women in their 40s and over. Available virtually or in-person, Nia® is gentle, adaptable, and deeply engaging, with moves and music intended to inspire joy.
Classes like Nia® foster movement communities where you feel safe and inspired. Consider starting with a beginner’s workshop or retreat, where you can be present and surrounded by women who will support your acclimation to movement again. Your community can also give you beginner dance fitness tips to keep going!
Step 3: Set Intentions, Not Goals
Starting a movement practice requires intention. But, your intentions should center on promoting a better sense of self and stronger connection between mind, body, emotions, and spirit. Instead of “I need to lose weight,” try “I want to feel good in my body.”
Movement for women in their 40s, 50s, and above isn’t meant to make you feel worse; it’s a practice in self-care and self-love.
Movement as nourishment, not punishment, will help you be ready to take your first steps. It’s a reward and a right, that powers your body and makes you stronger: physically, mentally, and emotionally.
Step 4: Celebrate Every Step
The most important step is to celebrate every moment, even your first. If you haven’t stretched in ages, and find yourself on a yoga mat on your bedroom floor, reaching for the sky, it’s a moment that warrants celebration. No milestone is too small: showing up counts, breathing with awareness counts.
A movement practice is a celebration of you. Every step you take brings you closer to improving your well-being and embracing your body and soul. The more you cheer yourself on and advocate for your growth, the more you’ll find yourself exploring the capabilities of your body.
Where to Begin: Classes, Retreats & Resources
Dance improves physical, mental, and emotional wellness. Small steps matter and you will soon find yourself embracing who you are.
Join a Nia® Class
I am a Nia® Faculty Trainer, 2nd Degree Nia® Black Belt, Melt Instructor, and International Retreat Facilitator. I believe it is my purpose to empower you, whatever your age, to unabashedly live your truth, love your body and find joy in each and every day.
I offer weekly virtual and in-person classes that are designed for all levels and all bodies. My Nia® classes provide a welcoming space for beginners, seniors, and those returning to movement. During a class with me, you will be ensconced by support and encouragement.
Attend a Retreat in 2025
Throughout the year, I offer workshops and retreats focused on nurturing your connection to your body and embracing mindful movement. These getaways deepen your practice with movement, rest, and supportive community.
Online Resources
I have a list of resources for anyone interested in attending one of my Nia® classes. Explore my blog, classes, and beginner guides to see the way in which Nia® can help you foster mind, body, emotion, and spirit connection.
I also love to stay in touch with my students, even outside of classes. Sign up for my email list to receive gentle inspiration as you continue your movement practice at home.
Movement Is a Homecoming—No Matter Your Age
Movement isn’t about age, ability, or performance. It’s about coming home to your body, honoring where you are, and stepping into the life you want to feel. Whether you’re 25 or 75, your body is worthy of joyful, healing movement. Celebrate every step along your movement practice journey because you are prioritizing you and your mind, body, emotion, and spirit connection.
So take a breath. Sway to the music. Let your body lead.
✨ You don’t have to be “fit” to start. You just have to start.
✨ You don’t need experience. You just need a willingness to explore.
Start your movement journey with me through Nia®, retreats, and compassionate community designed to support you at every stage.
