The midlife Script: It's not just self care ... its essential care! Why is exercise so important during the peri to post menopause transition?

When women in menopause were asked about their main difficulties with exercise, the top 5 concerns were lack of energy, joint pain, insomnia, stress, and low self-esteem. Interestingly, these are the very SAME issues that can be improved by engaging in physical activity!

Having a friend, class mate or gym buddy to train and workout with gives encouragement as well as accountability.

An increase in INACTIVITY at just the point where the female body NEEDS activity can lead to women feeling the effects of menopausal symptoms even more. Let's take a look at the BENEFITS of getting into a regular training routine if your symptoms are interfering with your daily life.

Exercise for Joint aches

Declining oestrogen levels; a decrease in elasticity of tendons, skin and bone tissue; less hydrated fascia and repetitive movement patterns of 45+ years may mean that the body might begin to feel stuck, loaded, thicker, less supple and disrupted. Finding solutions for female mobility hotspots - neck/shoulder/thoracic spine/knees/hips and ankles means restoring joint mobility. Pilates, yoga, rolling and dynamic stretching begun gradually and done consistently will all contribute to reducing joint pain.

Exercise in Menopause to aid sleep

"I am too tired to workout!" Lack of sleep is the main reason women seek Hormone Therapy. Sleep disorders significantly impact glucose metabolism, immunity, and cognitive flexibility. Moving everyday, especially outdoors helps alleviate brain fog, gives a quick boost and again - done consistently will help regulate circadian rhythms and give a better nights sleep.

Exercise for stress relief

Feeling hot and bothered? Rage? Within 20 minutes, Cardio exercise gives a quick boost and relieves anger and stress. It also helps regulate body temperature and alleviate night sweats. Resistance training has been shown to boost mood as it increases the neurotransmitter channels in the brain. Flexibility exercises are also great for stress reduction.

Workout for self esteem

Did anyone ever feel worse after 3 sets on the lateral pulldown machine? Just hitting the gym, pulling a machine down, pushing some dumb bells at home gives a feeling of power. Some women can feel that they are disappearing, or have no purpose. Getting help to start and encouragement to be consistent - through a trainer or gym partner is essential to build this habit.

Energy creates energy

Years ago I heard the phrase "Energy makes energy"! The more you do, the more you receive! Or another phrase: "Everything is vibration". Stimulating the body, stressing it out of its normal range of movement and consistently exercising throughout Menopause will improve reflexes, increase blood flow, lower blood pressure, hydrate tissues, better regulate the nervous system and effectively assist in weight management.

The body reacts to a profound hormonal shift that eventually settles into a new normal somewhere between the ages of 48 and 55. Getting into a mindset of movement, exercise, healthy sleep and good nutrition is essential to vitality and health in midlife.

I'd love to hear what your main struggles are with exercising regularly. You can book an introductory call with me or email me here:

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Resources:

Roar: Stacy T. Sims, PHD, with Selen Yeager

3rd Age Suppleness. Sleep. Jenny Burrell

The Hormone repair manual Lara Briden ND