Exercise v menopause
The menopause is a significant stage in any woman’s life. The range of physical and emotional symptoms can vary and the effect this has on everyday routines can be substantial. But you can keep the weight down and your mood up, with an exercise regime to stay fit and strong. By tweaking your fitness programme we’ll show you how you can:
- Prevent weight gain (often around the waist), which in turn reduces the risk of major health risks such as cancer and heart disease
- Prevent the loss of muscle mass
- Improve bone strength: the risk of osteoporosis increases greatly during the menopause due to lower oestrogen levels
- Improve sleep patterns
- Improve mood
- Reduce hot flushes
Add some impact
Now’s the time to introduce some new elements to counteract the risk of osteoporosis. Keeping your bones stong requires some impact work. Weight-bearing cardio exercises are exercises you do on your feet so your bones and muscles have to work against gravity. Walking, dancing or running all require your bones to react to the weight on them and are perfect to make them stronger. For post-menopausal women, brisk walking even at fairly modest levels, can bring significant health benefits.
Switching it up
Strength training moves are essential for women of 50+ as building muscle mass is even more important. By adding some strength training to your regular exercise routine you will preserve muscle and maintain your metabolism. The best approach is to gradually increase muscle strength. If lifting is new to you, try starting out with elastic bands or very light weights. A TRX Blast class will help strengthen bones and improve muscle tone whilst raising your heart rate – all the benefits in a single session!
Find time for wellbeing
With the changing hormone levels, you may also notice a change in your mood. It’s particularly important therefore to make time for yourself. Yoga and Body Balance help you to relax and de-stress for a greater overall sense of wellbeing. Any form of exercise will help release endorphins, which in turn will help your sleep patterns and improve your mood.
Morning exercise for cooler days
Many women experience hot flushes, due to lower oestrogen levels. If this is a problem for you, try exercising in the morning when levels of cortisol are higher, which lowers insulin action and keeps blood glucose levels from dropping.