As women, Menopause is something that we will all go through at some stage in life. It is such an important transition that our bodies make & to make this process easier, it is best for us to keep fit and healthy, not only at the time of going through Menopause, but also before, during and after.
The benefits to keeping active before, during and after Menopause are:
Usually women experience a loss in muscle mass & gain more abdominal fat around menopause. Exercising regularly and eating well can prevent this. Exercise can also slow down bone loss after menopause, which lowers the risk of bone damage and osteoporosis.
It is well known that Exercise is one of the best mood boosters out there. Exercising regularly can reduce risk of depression & anxiety. It is the perfect stress buster!
Weight gain, due to menopause, can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Maintaining a healthy weight before, during & after Menopause, might offer protection from various types of cancer, including breast, colon and endometrial cancer.
EXERCISING WHILST GOING THROUGH MENOPAUSE...
It is probably the last thing that you feel like doing, whilst going through all of the uncomfortable symptoms of Menopause, HOWEVER, regular exercise can help make this transition more bearable. Exercise isn't a proven way to reduce menopausal symptoms, such as hot flashes and sleep disturbances. However, regular exercise can help you maintain a healthy weight, relieve stress and improve your quality of life.
Women younger than 65 should spend at least 150 minutes a week on moderate-intensity aerobic exercises, like walking, & do strength training at least twice a week, making sure to rest for at least one day between these sessions.
CARDIO:
Doing any form of Aerobic exercising that gets your heart rate raised, whether it's walking, dancing, cycling or swimming, is fab for burning calories, preventing weight gain, but most importantly increasing your fitness levels & strengthening your heart, which can prevent heart disease (which is more common among women going through Menopause). Cardio activities also help your immune system too!
Try brisk walking, jogging, cycling, swimming or water aerobics. If you're a beginner, start with 10 minutes a day and gradually increase the intensity and duration.
STRENGTH TRAINING:
Building muscle & strengthening the body is important for women going through menopause, because these types of exercises help to slow down bone loss that may eventually lead to osteoporosis (brittle/weak bones). It can also improve core strength which helps posture and stability (we go into this more further down).
Strength training doesn't have to be lifting heavy weights all the time - doing low impact exercising with light weights (for example a walk with wrist weights, or one of my strength classes). Choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. Gradually increase the weight or resistance level as you get stronger.
If you are wanting to get the very most out of your training, & struggle with where to start with strength training, get in contact with me and I can help you.
YOGA & MEDITATION:
Menopause can be a very stressful time for us ladies & it may also get overwhelming at times too. You firstly need to remember your body is going through a big transition, so be kind to it. One of the best ways to relax and thank your body is Yoga! Yoga reduces tension and helps to relax the muscles as well as clear the mind with deep - breathing techniques.
STRETCHING:
This is something I advise my clients to do daily. We usually take around 5-10 mins to stretch out and cool down after class & this helps preserve your body's range of motion, prevents injury & keeps those joints alive & flexible! Flexibility can be lost as you age & joints can stiffen, so it is important to try and stretch Morning/Evening to avoid any muscle aches or joint pains.
BALANCE & STABILITY:
As we get older, we may start to notice that our balance isn't as good as it used to be. Strengthening your muscles through exercise, will enhance your balance & improve your stability. Balance and Stability exercises are important to keep on top of as we age. For example, this could prevent falling over at a later stage in life, & breaking a bone that may not repair as well as it would have done when we were younger.
To improve your balance simple exercises like:
Standing on one leg for a few seconds (balance yourself against a wall or chair if you are unsteady to begin with)
OR walking while alternating knee lifts with each step
I hold Strength, Movement & Mobility classes TWICE a week which are based around Cardio and Strength, however they are designed for improving balance & stability too. These classes are perfect for women of an age, and suitable for ALL LEVELS OF FITNESS. It is super important for us to keep active throughout life, so I want to ensure that my classes are accessible to all women, of all ages.
If you require further information about Exercising & Menopause, then drop me an email: jasmineannefitness@gmail.com OR direct message me on Instagram or Facebook.
Also if you would like to train with me, or have any questions about any of my classes, then drop me a message and I will be happy to help.