W FITNESS
L
MENOPAUSE AND EXERCISE
by Charlotte Forde, Personal Trainer
The menopause is a natural part of ageing that most women can
start to experience from as early as 45 years old. It affects women in
different types of ways and at various stages, however the outcome
is the same; a reduction of oestrogen levels, which can lead to a
higher risk of heart disease and osteoporosis. Many women will
have symptoms that can alter their lifestyle, for example, weight
gain; hot flushes; night sweats; insomnia; low mood or anxiety; a
reduced libido; memory loss and sore muscles and joints. However,
despite there being no evidence to suggest that exercise will
minimise menopausal symptoms, it is a fact that regular activity
will help you reduce or at least maintain a healthy weight, decrease
stress and improve your quality of life. Core stability will correct posture and prevent back pain by
strengthening and conditioning the core areas including the back and
abdominals. It also assists in your balance which can be compromised
during the menopause meaning a potential increase in the risk of falls.
Pilates classes are a good place to start when focusing on core stability.
So where do you begin? First, if you have never exercised before, it is
not too late to start now! The key to success is to slowly progress out
of your comfort zone and you will soon find yourself identifying your
exercise preference and creating a consistent routine. Even moderate
activity is great for your overall well being and will give you an
increase in energy levels as well as many other health benefits. Relaxation is required to improve everybody’s mental health and well
being. It can increase muscle relaxation, clear your mind, boost your
energy, elevate your mood, reduce your resting heart rate, promote
higher levels of concentration and when going through the menopause
can reduce hot flushes, insomnia and pain. You can take as little or as
much time for yourself daily to practise meditation or mindfulness.
Reiki, Massage or Shavasana in Hatha Yoga are alternate examples if
you find it challenging to focus on relaxation individually.
It is imperative that you plan a realistic schedule to enable you
to modify your current lifestyle. The recommended guideline as
a starting point would be at least 5 x 30 minute sessions weekly
consisting of mainly aerobic activity with an additional minimum of
2-3 resistance training sessions per week.
Your workouts should be well balanced but varied, ensuring a mix
of aerobic activity, strength training, core stability, stretches and
relaxation.
Aerobic activity will help you achieve an optimal level of fitness and
a reduction in excess weight gain. A gradual increase in the intensity
and duration of aerobic activity will enable you to gain these results
e.g. Jogging, Cycling, Swimming.
Regular Strength training will help you reduce body fat, burn calories
more efficiently and strengthen you muscles and joints. To start off
you should use machines to establish a good technique, you should
choose a weight or resistance level that you are able to lift, push or pull
comfortably for at least 8 repetitions for at least 2 sets. If the weight
still feels comfortable after 2 sets of 16 repetitions then you should
increase the weight gradually.
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Stretching can help improve flexibility, posture, range of motion and
reduce the risk of injury. You should set time aside to stretch major
muscle groups after each workout when your body is warm and
more receptive to the stretch. Static stretching is advised during your
cooldown holding for up to 30 seconds, Vinyasa and Ashtanga Yoga
are also good choices when focusing on stretching.
Ultimately, the goal is for you to feel the best that you can when
perimenopausal (before), menopausal (during) and postmenopausal
(after). Whatever stage you may be at you don’t necessarily have to
exercise in a gym but by taking up frequent activity can prevent weight
gain, boost your mood, reduce the risk of disease and strengthen your
muscles, joints and bones. You should however seek medical advice
before embarking a new physical routine.
As menopause is also linked to changes in metabolism, a whole-foods
diet high in fruits, vegetables, whole grains, high-quality protein and
dairy products can be another way to stay on top of symptoms. It is
recommended that you ensure that you get enough calcium (e.g. milk
and yogurt) and vitamin D (e.g. eggs and fish) in your diet; also by
cutting down on saturated fats like butter, cheese and fatty meats and
replacing them with unsaturated fats like fish, avocado and seeds, you
can prevent osteoporosis and other diseases including heart disease.
A reduction in salt intake, alcohol and smoking can also maintain a
healthy mind, body and heart.