By Marsha Ralls | CEO and Founder of The Phoenix Asheville
September 22, 2026
Published in The Phoenix Asheville Blog
As I approach my 65th birthday, I have been thinking more intentionally about what it means to age well.
For women over 60, wellness is not simply about living longer. It is about maintaining the strength, balance, and confidence to continue living fully: to travel, work, play with grandchildren, carry our own bags, and move through the world independently.
One of the most important ways we can protect that independence is by prioritizing muscle and bone strength.
As we age, women naturally experience changes in muscle mass and bone density, with bone loss often accelerating around menopause. That makes resistance training more than a fitness goal. It is an investment in our future mobility. Strength training at least two days each week can help preserve muscle, support bone health, and maintain the physical capacity we need to continue doing the everyday things we often take for granted.
This has become especially meaningful to me following my recent shoulder injury. Recovery has reminded me how closely strength is connected to freedom, and how quickly a physical limitation can affect the simplest parts of daily life.
Balance deserves the same attention. Practices such as yoga can support balance, flexibility, and body awareness, all of which can help us feel more confident in how we move. Preventing a fall is every bit as important as recovering from one.
Aerobic movement remains part of the picture as well. The general goal is at least 150 minutes of moderate-intensity activity each week. That does not have to mean running or spending hours in a gym. Walking, swimming, cycling, dancing, and hiking all count. The best movement is often the one we enjoy enough to continue.
Nutrition also supports the foundation we are building. Calcium and vitamin D are regular parts of my personal wellness routine because both play important roles in bone health. However, supplements are not one-size-fits-all. Our individual needs can vary based on our diet, medications, health history, and laboratory results, so this is a conversation worth having with a trusted healthcare professional.
Finally, we need to stay current with preventive screenings. At this stage of life, that can include discussing whether a DEXA scan is appropriate to evaluate bone density, staying current with mammograms, and completing recommended colorectal cancer screening. These appointments may not feel urgent when we are feeling well, but that is exactly what preventive care is designed for: identifying risks before they become crises.
None of this requires perfection. We do not need to transform our lives overnight. We can begin with two strength sessions a week, a morning walk, a yoga class, or the appointment we have been postponing.
Aging is inevitable, but how we prepare for it matters. The strength we build today helps protect the choices, adventures, and independence we hope to carry into the years ahead.
About Marsha Ralls
Marsha Ralls is an entrepreneur, transformational speaker, and founder of The Phoenix Asheville, a holistic retreat center in Asheville, North Carolina. She brings together neuroscience, mindfulness, HeartMath, wellness, and nature to create meaningful experiences that support sustainable personal and professional transformation.
With more than three decades of entrepreneurial and leadership experience, Marsha is passionate about helping people reconnect with themselves, build resilience, and create lasting change. She is also the founder of Curator of Change, a nonprofit providing scholarships for transformational programs.
