Misty Copeland, 43, Reveals the Simple Health Habits Helping Her Thrive After Retirement
Plus find out why walking and stretching are key to warding off joint pain
Few people understand the power of sustainable health habits better than renowned athlete and ballerina Misty Copeland, 43, who made history as the first Black female principal dancer at the American Ballet Theatre based in New York City. Since taking her final bow in October 2025, the Swan Lake star has been focusing on the next chapter of her wellness journey and recently partnered with Nature Made. In an exclusive with Woman’s World, she shares what matters most to her when it comes to staying healthy—and why steady habits often matter more than lofty goals.
Misty Copeland on consistency over perfection
We’ve all been there. You start a new month with a workout or nutrition plan you plan to stick to, then life gets in the way and it suddenly feels like you blew it. But Copeland has something she wants women to remember in those moments.
“I can write the book on those things,” she told Woman’s World. “But I think that it’s important to know that every day is another opportunity and that taking a day off or not having the perfect day isn’t failure. We’re constantly learning what we need and what works best for us and just giving ourselves grace.
Woman's World Answers
“Consistency, I think, is really a mindset. It’s not that every day has to be exactly the same and you have to have the same approach. We’re human beings and we’re literally different every day. You wake up and your body is different, your mind is different and I think that we have to be able to adjust and adapt.”
Misty Copeland’s no-skip health habit
When life gets hectic, even the best intentions can fall by the wayside. That’s why Copeland focuses on one habit she can maintain no matter what—and it’s surprisingly simple.
“It sounds so cliche, but when I think about health and wellness, I think it needs to be easy, it needs to be simple and it needs to fit in and make sense in your life,” says Copeland. “Just staying hydrated, to me, is such a simple, easy thing that our bodies need, and it’s gonna make you feel good. Literally just thinking about my three-year-old son and how I talk to him and say, ‘You have to drink water or you have to sleep,’ you know, those very basic human needs. It’s never gonna change. We’re always going to need them and it’s always going to make us feel better.”
How walking and stretching keep Copeland feeling her best
Beyond staying hydrated, Copeland has two other non-negotiables that keep her feeling strong and active: walking and stretching.
“As a dancer, [stretching is] so ingrained in what we do,” said Copeland. “I know my body so well, and I know when things are tight and what kind of stretches I need to do. If I want to loosen or open up my hips, I can either roll on a foam roller or I can do a butterfly stretch. Of course, you can touch your toes too. Listening to your body and not getting so complicated, like, ‘I’ve gotta find this YouTube video!’ Just listen to your body.”
What makes this combo so effective?
Health experts agree that the combination of daily walking and stretching plays an important role in maintaining mobility and joint health.
“From a physical therapy perspective, walking truly is one of the most powerful tools we have for long-term joint health and strength,” says Sarah Cash Crawford, PT, DPT, COMT, CMTPT and founder of Anchor Wellness & WAVE Physical Therapy & Pilates. “Walking stimulates synovial fluid production [joint-protecting fluid], which helps lubricate and nourish the cartilage in our joints, reducing stiffness and supporting smoother movement. Because it’s weight-bearing, it also helps maintain bone density, [which is] especially important for women as estrogen declines and osteoporosis risk increases.”
It also encourages healing. “Exercise works by causing micro injuries, which causes the muscle to rebuild in a way that’s helpful and not harmful,” explains Catherine Hagan Vargo, PT, DPT, OCS, SCS, physical therapist at ATI Physical Therapy. “Stretching can help to promote healing by restoring blood flow to the area.”
And as Crawford adds, “After activity, stretching helps shift the nervous system out of a heightened, stress-driven state and into recovery mode. It improves circulation, reduces residual muscle tension and reinforces healthy joint range of motion.”
Vitamins and supplements Misty Copeland leans on
We all know that focusing on nutritional habits is a great place to start when it comes to prioritizing your health. But vitamins and supplements can also be helpful. Copeland shared that three of her go-to Nature Made supplements are the Advanced Hair, Skin & Nails Gummies, the Turmeric Curcumin High Absorption 250 mg Capsules and the Calcium, Magnesium and Zinc with Vitamin D3 Tablets.
“I had a hip replacement four weeks ago,” Copeland reveals. “I’m just thinking about what I’m eating and inflammation, so I think these [supplements] are really great to have in my system.”
How to create an exercise routine
Feeling overwhelmed by complicated fitness plans that promise results but feel impossible to stick with? There’s a simpler way, our experts promise.
“Start by building a consistent, joint-friendly routine that focuses on three pillars: Walk most days, perform basic strength exercises two to three times per week and include brief mobility work,” says Crawford. “A 20 to 30 minute walk, a short strength routine emphasizing glutes, legs and core and five minutes of stretching is often enough to create meaningful change. The most effective routine is not the most complex one—it’s the one you can realistically repeat. Sustainability, not intensity, is what protects joints and supports long-term health.”
Copeland also encourages moving your body in whatever way feels good to you. “Start your day moving your body in some way,” said Copeland. “I think the most harm we can do to ourselves as human beings is not moving our bodies. It’s so easy to get into that space when we’re behind our computers and we’re sitting and working all day, but [there’s] benefits of being able to move at some point. Whether it’s getting up and taking a walk around the block, getting fresh air and letting the sun hit your skin, I think that’s such a great way to take the first step.”
Misty Copeland’s biggest takeaway
You don’t need a complicated plan or expensive equipment to prioritize your health. Start with what feels good, stay consistent with the basics and give yourself grace on the days that don’t go as planned. As Copeland proves, the simplest habits are often the ones that stick—and the ones that make the biggest difference.
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