04/05/2023
๐๐ก๐ ๐๐๐ง๐๐๐ข๐ญ๐ฌ ๐จ๐ ๐๐ฑ๐๐ซ๐๐ข๐ฌ๐ ๐๐ฎ๐ซ๐ข๐ง๐ ๐ญ๐ก๐ ๐ฆ๐๐ง๐จ๐ฉ๐๐ฎ๐ฌ๐
Menopause is a stage in life that all females will go through, usually hitting between the ages of 40 and 60 (however, this can vary from person to person).
During menopause, your body will go through many changes and exercising is an important factor in not just keeping you physically fit and healthy but mentally too. Symptoms are wide-ranging but often can include difficulties managing weight, joint aches and pains, and losing some control of your bladder. After the menopause, as your oestrogen levels drop, your bones can become weaker and you are more likely get osteoporosis.
This is where exercises comes in, and why you should be doing it before the menopause. Exercise will play a huge part in not only helping manage weight but will help increase strength in both muscles and bones. It will also help release endorphins (aka the happy chemical) into the body and help boost your mood.
So, what exercises should you be doing? Really you should be incorporating a variety of different elements into your workouts.
1- Cardiovascular training, this can be as simple as walking or cycling. You should be aiming for at least 150 minutes per week of moderate aerobic exercise.
2- Strength training. This is, in my opinion, one of the most important training styles you should be doing. Why? Firstly, gaining muscle helps our bodies to burn calories more efficiently, this will help with weight management. Secondly, increasing strength will not only have massive beneficial effects on our muscles but also on our bones, which is highly important in the menopause to help prevent osteoporosis from occurring.
3- Stretching/yoga. This should be something that you should incorporate into your daily life. Research shows that yoga not only can help ease joint pains, increase flexibility, strength and balance making you less prone to injury but also lower stress levels.
What to take away from this?
Make sure you are getting in at least 20 minutes of cardiovascular exercise daily, something as simple as going for a brisk walk.
If you havenโt already, start strength training 2 to 3 times per week. This can be using light weights, resistance bands and even bodyweight exercises.
Stretch daily!
If you are new to exercise start gently and ask a professional for advice if needed.
I have opened up some spaces for personal training, so if you're looking for that extra support and advice then please don't hesitate to drop me a message and book in your FREE consultation.
