I looked at my old exercise ball today. I’ve had it for 20 years—it’s been through countless workouts, moves, and seasons of life with me. Recently, it has been losing air, and I’ve had to pump it more frequently. Today, it looked deflated and worn, sagging in places with wrinkles that weren’t there before. And it reminded me of how so many of us women in midlife sometimes feel. My sagging exercise ball mirrors our story.
We’ve all been through a lot over the years, carrying our families, responsibilities, joys, hopes, successes, and disappointments. We have rejoiced at our blessings and grieved and mourned our losses. Life takes its toll, and like that ball, sometimes we feel a little deflated and tired.
But my sagging exercise ball still has lessons to teach me—and maybe to teach you, too. Here are six lessons from my sagging exercise ball that might encourage you as you continue your own journey.
1. It’s normal to feel deflated at times
Like my ball, life happens to all of us, and the daily grind can leave us weary and worn. But the important thing is that we don’t stay down. The longer we remain deflated, the harder it becomes to rise. Therefore, do all you can to lift yourself up each day and keep going.
2. Deflated does not mean useless
You may lose air and feel deflated like my ball, but you’re not useless. Yes, my ball needs more pumping than before, but it’s still strong enough to support me through a workout. Likewise, you may not move as quickly or feel as energetic as you once did, but you can still thrive in this season of life.
Not surprisingly, research shows that adults in midlife and beyond often develop greater resilience and report high levels of emotional well-being. The American Psychological Association calls this the positivity effect—the tendency of older adults to focus more on meaningful experiences and let go of negativity.
If you don’t believe me, try writing down three strengths you have today that you didn’t have in your twenties. Remember to include traits like patience, wisdom, confidence, or courage. Can you now see that you are still valuable and still growing?
3. Our memories tell a better story than our bodies
During the last trimesters of my pregnancies, when I couldn’t move around as easily as I wanted, that exercise ball became my companion. I could still do gentle stretches and movements that gave me relief and strength. Those moments created a bond between me and that ball. So, when I look at my ball now, I don’t just see wrinkles and sagging. I see memories of support, comfort, and resilience.
So next time you look in the mirror, instead of criticizing yourself, pick one line, scar, or mark and thank it for the story it represents—whether love, motherhood, laughter, or perseverance.
4. You need regular care
If I don’t take time to pump air into my ball, it becomes too flat to do what it was designed to do. The same is true for us. At this stage of life, self-care isn’t a luxury; it’s a necessity. Rest, movement, healthy food, meaningful connections, and even solitude are the “air” we need to stay strong and steady.
And just like the ball itself reminds me, exercise balls are more than props. They can actually improve your balance, strengthen your core or abdominal muscles, and keep you flexible. These benefits become even more important as we age to stay mobile and prevent falls. For more on the health benefits of using exercise balls, check out “Gentle Yet Effective: Why Women Over 40 Should Use an Exercise Ball.”
Now that you know the importance of regular care, ask yourself: “What’s one small thing I can do today to refill myself?” It might be a 10-minute walk, getting an exercise ball, calling a friend, journaling, or even taking a quiet nap.
5. Function matters more than appearance
My ball doesn’t look new anymore, but it still does its job. Likewise, your worth is not defined by appearance. What matters most is what your body and spirit allow you to do—love your family, nurture friendships, share your gifts, and make an impact.
In fact, studies show that as women move through midlife, body satisfaction often improves. Priorities shift—appearance becomes less central, while health, joy, and meaningful relationships take center stage.
One of my favorite fitness instructors used to say, “Be grateful and know how blessed you are to be able to move.” As I get older, I appreciate that sentence more and more.
So instead of asking, “How do I look today?” try asking, “What did my body allow me to do today?” Maybe it allowed you to go to work, grocery shop, hug your loved ones, or laugh with friends. These simple acts ought to be celebrated and not taken for granted.
6. You will rise again because you still have bounce
Even though my exercise ball sags when I first look at it, once it’s pumped and put to use, it still bounces back. And so do you. Life may have pressed you down at times, but you are resilient. Every setback you’ve endured has prepared you to rise again, stronger and more determined.
Think about some difficulties you have overcome over the years and remind yourself: “If I bounced back then, I can bounce back now.”
Final Thoughts
My sagging exercise ball reminded me that aging doesn’t mean the end of usefulness, beauty, or joy. It means we carry the marks of a life lived with love, courage, and perseverance. Like that ball, we may need more tending and may look a little different than before, but we are still here: steady, resilient, capable of bouncing back.
As I think about my exercise ball and the lessons it carries, I’m reminded of Hebrews 12:12: “So take a new grip with your tired hands and strengthen your weak knees.” Even when life leaves us weary and worn, we are called to rise, to steady ourselves, and to keep moving forward. Just like my old ball, we may need refilling, but with God’s help, we can stand firm, bounce back, and press on, because the best is yet to come.
Please feel free to comment below and share your thoughts. And if this article encouraged you, share it with someone who may need the reminder, too.
Yours in health, fitness, and wellness,
Doctor Abi