In celebration of International Women’s Day, we continue our Women’s Wellbeing Series by exploring women’s health from the inside out.

To close the month, we speak with Anna Downs (@movewellwithanna), a movement coach specializing in pregnancy, postpartum and menopause. As a trainer, educator and public speaker, she supports women through some of the most physically demanding transitions in life.

To watch the interview, click here.

Movement through hormonal transitions

Women’s bodies experience constant hormonal shifts, from monthly cycles to major life stages such as pregnancy, postpartum and menopause. These changes directly impact how the body responds to movement. “Hormones run so much of our body,” and during these life stages, the shifts are some of the most significant we experience, comparable to adolescence.

Yet much of the fitness industry has historically been built around a fixed, one size fits all approach. “Most movement qualifications are based around a male avatar,” creating a framework that does not fully reflect the realities of the female body.

Rather than completely changing how we move, the focus becomes learning to understand what is happening internally and adjusting accordingly. Some days the body may feel strong and capable, while on others it may require more support. Both are part of the same process.

Rethinking exercise across life stages

Exercise during these stages is often misunderstood, with many women feeling they need to either push through as usual or stop altogether. “There are two extremes. There's one extreme of just getting on with it and pretending like nothing's changed, and there's the other extreme of just being told to listen to your body.”

Building strength and cardiovascular fitness creates a foundation of resilience that supports the body through physically demanding periods. “Every time you build strength, you're building a tank of resilience that's going to help you through some of these physically challenging times.”

Strength as preparation

Strength training becomes especially important when preparing for pregnancy, labor and postpartum recovery. When viewed through a different lens, the physical demands become clearer. “Labor for a first child can last 12 to 24 hours,” yet it is rarely approached with the same preparation as other endurance events like running a marathon.

The postpartum phase brings its own physical challenges. Caring for a newborn requires strength, stability, and endurance in ways that are often underestimated. “You're preparing your body for the physical reality of what's coming,” whether that is labor, recovery, or the ongoing demands of daily life with a child.

Reconnecting with the body postpartum

Recovery after birth is not about waiting for the body to return to normal, but about gradually rebuilding connection and strength. Starting with small, intentional practices such as breathing, core activation, and gentle movement can begin earlier than many expect. “You can start reconnecting with your body just days after you've given birth,” allowing the healing process to be active rather than passive.

Recent understanding also highlights the importance of introducing appropriate levels of load to support recovery, helping the body rebuild strength in a sustainable way.

Moringa as part of recovery and self care

Supporting the body through these stages goes beyond movement, extending into daily rituals that promote recovery and reduce stress. “I use it every day all the time,” with moringa becoming a consistent part of both skincare and self care routines. From body wash to facial oil, it is integrated into simple daily habits that support both skin health and relaxation.

“It’s not only just really good for my skin… it’s part of that meditative wind down,” creating a moment of calm at the end of the day. The act of applying oil, combined with its natural scent, becomes part of a routine that helps regulate the nervous system and ease into rest.

Moringa also plays a practical role during pregnancy and postpartum recovery. Its hydrating and restorative properties make it especially supportive for skin undergoing rapid change.

“It’s so good for scar tissue and hydration,” and while stretch marks cannot always be prevented, consistent care can help improve their appearance and texture. This is why it is often recommended during pregnancy and for scar massage postpartum.

Supporting recovery and reducing inflammation

Recovery is closely linked to inflammation, particularly during postpartum and menopause. “In that period between 3 and 14 days postpartum, inflammation is sky high,” and reducing it can significantly support the healing process.

Incorporating supportive practices, both internally and externally, can help regulate the body. Whether through nutrition, calming routines, or skincare rituals, lowering inflammation helps the body recover more efficiently while also supporting overall wellbeing.

Moringa can also play a role in this process. Consumed as tea, it offers an internal way to support the body, known for its anti-inflammatory properties, while topical use can become part of a calming routine that helps ease the nervous system and promote recovery.

During perimenopause, similar patterns emerge, where managing inflammation can help ease physical symptoms and support balance within the body.

Supporting women through every stage

Movement is not about intensity or perfection, but about building strength, resilience, and connection to the body over time.

By adapting how we move and supporting the body through each phase, women can navigate these transitions with greater ease, strength, and confidence.