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A new chapter of your life! Welcome or not, your body is undergoing significant changes, but not all at once. As a menopause fitness and health coach, I want to encourage you to understand how important it is to move, be active and undertake strength training at this time.
Introduction: Menopause is a normal physiological event in a woman's life, but it can bring troublesome physical symptoms like aching joints, new injuries and recurrence of old ones, reduced mobility, hot flashes, decreased bone density and weight gain- Let's explore some empowering ways to build physical well-being during perimenopause and menopause.
1. Move to improve! Having enough vitality and strength for each day means accepting that we were made to move. Exercise improves and maintains cardiovascular health as well as improving mobility and it should be done DAILY. Seeing exercise as a deposit in your future health bank account, means it becomes a non-negotiable - and I would also add trackable. Ask yourself what are your favourite activites? If you are a sociable person then consider joining a group fitness aerobic/step/ballet/Nordic walking group. Want time out? Join a gym or run or walk. Need non weight bearing? Then swim or find a great Pilates App. Consider your personality type and find types of sports and exercise that you enjoy and that can become part of the integral you.
2. Lift weights to improve muscle and bone strength: Bone density begins to fall most noticeably at the onset of menopause. This increases the risk of bone fractures and osteoporosis. However, it is possible to SLOW the decline of bone density loss through weight training. Also, (due to the reduced oestrogen) our muscles lose the message to make muscle and this results in decreased muscle mass and strength. 20 mins of effective weight lifting 3 x per week is enough to slow down muscle and bone degeneration.
3. Include functional and core movements: Standing up from a chair, getting your hand luggage in the cabin locker, moving the grocery shopping from the car to the fridge… all daily functional movement patterns that we hope to continue into our 70’s and perhaps 80’s. These require strength, agility and some endurance. By incorporating squats, lunges, twists and maybe stair climbers into a workout, our functional skills are not only maintained but also improved.
4. Challenge balance and improve proprioception: Exercises that include Yoga Tree pose, reverse lunges and squats on a balance pad, improve the body’s sensory system, stimulating the muscles, nerves and the brain. In being proactive by lifting heavy, turning and balancing we gain not only physical strength but also confidence in and for other activities and sports that we might feel we are “… too old for…" Staying hydrated is key to supporting your body through hormonal changes. Proper hydration can help alleviate symptoms like hot flashes and maintain healthy skin. Additionally, certain herbal teas may offer relief from menopausal symptoms, contributing to a more balanced and comfortable experience.
5. Sleep, active recovery and rest: Rest is training! Failing to incorporate days to rest can lead to overtraining, fatigue and then a sense of failure and can then perhaps be overwhelming. Slow start, gradual build up and then consistency is key. We are training for the rest of our lives! A walk, a book read or an online yoga session – without guilt - are part of a balanced healthy routine.
My 7 day online MenoFit™ challenge will guide you through these components of physical health in Menopause. I encourage you to get up and workout with me every morning for 7 days! Delivered via Zoom you will also have the chance to ask questions and give feedback on your personal experience. Register here:
Resources:
https://peakrxtherapy.com/blog/top-3-reasons-lift-heavy-menopausehttps://peakrxtherapy.com/blog/top-3-reasons-lift-heavy-menopause
Why We Sleep Matthew Walker
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