W L WELLBEING
MENOPAUSE & EXERCISE By Charlotte Forde
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 minimize 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 .
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 and you will soon find yourself identifying your exercise preference and creating a consistent routine . Even moderate activity like hitting a daily step target of a minimum 10,000 steps is great for your overall well being and will give you an increase in energy levels as well as many other health benefits .
First and foremost , 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 mainly of aerobic activity with an additional minimum of 2-3 resistance training sessions per week . Your workouts should be well balanced and 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 your joints and muscles . To start off , if you are training independently without a qualified trainer , then you should use fixed 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 . Once you feel able to convert to free weights or bodyweight exercises , you should adopt the same method of training ensuring correct posture and technique throughout .
During menopause , your balance can be compromised meaning a potential increase in the risk of falls therefore it is important to ensure that you core stability . This will correct posture and prevent back pain by strengthening and conditioning the core areas including the back and abdominals . Pilates , Fitness Pilates and / or Piyo classes are always a good place to start when focusing on core stability .
Regardless of your experience you should always 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 , this can help improve flexibility , posture , range of motion and reduce the risk of injury . Vinyasa and Ashtanga Yoga are also good choices when focusing on stretching .
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 independently .
Even though this may seem overwhelming and a lot of effort , the ultimate 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 take on and progress each element at your own pace and ensure to seek medical advice before embarking a new physical routine .
As menopause is also linked to changes in metabolism , a wholefoods 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 .
If you wish to seek further advice in relation to your exercise regime or nutrition plan , please feel free to contact me train @ ellavatefitness . com or text 07523 843911 .
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