Movement is one of the most powerful gifts we can give ourselves in midlife, not just for fitness, but for freedom, confidence, and self-expression. For Annie, founder of Create Movement Collective, this belief is at the very heart of her work. A former professional dancer turned holistic fitness educator and Corrective Exercise Specialist, Annie combines the artistry of dance with the science of safe, functional training. Her philosophy is simple but profound: when we create movement, we discover strength, alignment, and the joy of inhabiting our bodies fully. In this conversation, Annie shares her approach to safe fitness for women navigating joint pain, injuries, or midlife transitions, and why mindful movement matters now more than ever.

You founded Create Movement Collective with a vision of safe, accessible fitness. What inspired you to focus on helping women, particularly in midlife, move with more freedom and less pain?

As a dancer turned teacher and trainer who has had two hip surgeries and suffered several injuries, I have a passion for helping others move safely. I have always had the utmost respect for women who find their way back into dancing in midlife, and as I approached this age, I became even more inspired by my students to create comprehensive, supportive programming that addresses the needs that present at midlife.

Many midlife women experience arthritis or joint pain that makes traditional fitness classes feel impossible. What are some of the biggest barriers you see, and how do you help women overcome them?

It’s important to remember that not all group fitness classes have the same objectives or are conducted in the same way. Some classes may have a high impact on the joints, and this is something that you would want to be aware of if you are experiencing any type of pain. Classes can also vary greatly depending on the education and skills of the instructor. It’s a good idea to do a little research on any classes that interest you before signing up.

I also recommend introducing yourself to the instructor before class and sharing any physical limitations or concerns that you have. A good group fitness instructor will give modifications throughout the class regardless, but if you give them a heads-up that you are facing a particular challenge, this will help remind them to give targeted cautions and modifications.

When hips and knees ache, movement can feel daunting. What first steps can women take to start building confidence in their bodies again without fear of making things worse?

It’s always smart to get cleared by a medical professional before beginning any new exercise regimen, especially if you’re having any pain or it’s been a while since you kept a regular exercise routine. If you need a little extra support, a good physical therapist is worth their weight in gold. You also have the option of working with a personal trainer who specialises in corrective exercise as you work to gain confidence.

Strength training is often recommended for joint health, but many women worry it will aggravate arthritis. How do you reframe strength work as a supportive, joint-friendly practice?

Corrective exercise is key to improving muscle imbalances and movement deficiencies. Often, when pain is present, there is a muscle imbalance where one muscle is overdeveloped, and its counterpart is underdeveloped. In working to counteract this, we can decrease pain and improve overall strength. We can also be mindful and targeted with our movements to ensure that we are supporting, not straining, the joints.

What are some common mistakes women make in midlife when it comes to exercise and joint health, and how can they avoid them?

I see two big mistakes when it comes to exercise and joint health:

• The first is listening to a one-size-fits-all approach. Your overall level of fitness and injury history, combined with your goals, should help you determine your fitness plan. Try not to pay attention to what others are saying is the “best” workout on social media. It’s about working with your body for the best plan for you.
• The second mistake that I often see is thinking that you must do everything all at once to get results. In reality, little changes can have big and lasting impacts. If you are coming back to exercise after a hiatus, start small. Maybe start with a daily walk around your neighbourhood or a breathwork practice that involves gentle seated movement and stretches. Walking in the pool is also great exercise with added resistance for anyone who is struggling with weight-bearing activity due to pain in the hips, knees, or feet.

Beyond the physical benefits, how does safe, mindful movement impact mood, confidence, and overall quality of life for women managing chronic pain?

As someone who lives with chronic pain, I can attest to the benefits of mindful movement on mood and improved physical health. Exercise gets endorphins flowing, which can alleviate some pain and improve your overall well-being. It’s so important to listen to your body. Mindful movement may be a gentle yin yoga class or a walk around your neighbourhood. The key is to find activities that allow you to release tension and work with your body, not against it. If you’re feeling great and want to do a more intense workout, go for it! But don’t force it. Try to give yourself some grace and trust that you will make the right decision for yourself. This will allow your confidence to grow.

Many women in midlife have stopped moving altogether because of injury or pain. How do you help them rebuild trust in their bodies and rediscover the joy of movement?

We need to encourage women to give themselves permission to enjoy movement. There is so much noise in the wellness space right now, and I’ve met many women who stop moving because they feel whatever they do isn’t going to be enough or that it’s not what social media is telling them to do. I would suggest finding something you love doing, whether it be dancing, Pilates, yoga, swimming, or even walking. Start there. Without judgement. As you start to feel better and more confident moving regularly, you might want to try different things. Everybody is different and has unique needs. Try not to compare yourself to anyone else.

Recovery and rest are just as important as exercise, especially with arthritis. What role do mobility work, stretching, and restorative practices play in your approach?

All these things are elements of my approach to wellness. Range of motion exercises are important to injury recovery. Stretching is important for everyone, and it can make a significant difference in how you feel because it releases tension and can help offset what may become muscle imbalances. Foam-rolling can also be helpful with this.

Restorative practices, such as tai chi, restorative yoga, somatic movement, and intuitive movement, are great ways to get and keep the body moving without putting pressure on the outcome of the movement or the shape of the body.

The community is at the heart of Create Movement Collective. Why do you believe exercising in supportive groups makes such a difference for midlife women facing health challenges?

Injuries and lengthy surgical recoveries pose mental and emotional challenges, especially for those who have always been very active. When this is coupled with the challenges associated with the menopause transition, it can feel very isolating. I often hear that women feel like strangers in their own bodies during this time of life, and it can be validating to be in a community of women who understand what you’re going through. I’m always amazed by the kindness and support women offer one another.

If a midlife woman is reading this and feels stuck, worried about her joints, low in confidence, and unsure where to begin, what’s one simple, safe practice she could start today?

One area that is often neglected is deep core work. It is important to have a strong core because it helps with balance and can help you stabilise other weak areas until you can better strengthen them. The deep core and pelvic floor can be damaged by pregnancy, medical conditions, and changing hormones. Many women have not been counselled in this area, but pelvic floor physical therapists can be immensely helpful if you would like additional support. Alternatively, if you have been cleared to exercise, you can begin strengthening these muscles by lying on your back, engaging the pelvic floor, and pulling the transverse abdominals together slowly. Begin by thinking of drawing your hip bones together, then move to your middle, and finally, your upper transverse abdominal muscles. When you feel that your muscles are coordinating and engaging, then you can move on to more advanced abdominal exercises that work more superficial muscles.

Annie’s story is a beautiful reminder that fitness doesn’t have to be about punishment or perfection; it can be about curiosity, care, and connection to our own bodies. By focusing on alignment, proper placement, and holistic movement, she empowers women to keep doing the activities they love while protecting their joints and honouring their limits. Her work invites us to see fitness as a pathway to self-expression and resilience, especially in midlife. I hope her wisdom encourages you to explore movement not as a chore, but as a celebration of what your body can do, today and for all the years ahead.

Come join me on Substack, where I share my Love Notes, a gentle pause in your week to reflect, realign, and reconnect in midlife. It’s not just another newsletter; it’s an intimate circle where I offer fresh intentions, soulful prompts, and simple but powerful shifts to inspire purposeful, creative living. Together, we’ll uncover the small but meaningful changes that help you design a life that feels beautifully your own.