Perimenopause and menopause are times of change, which should also signal to you that your workout and exercise habits also need a little reset and revamp.
For many women, with the demands of midlife in addition to work, we are often caught between teens who still need us and older parents also requiring support. We become very time poor and motivation can also wane with the drop in oestrogen that occurs during perimenopause
This time in our life comes with a lot of questions, some uncertainties and sometimes a feeling of being overwhelmed. The good news is that training smart, rather than hard, you can keep up a healthy level of activity which, in turn, will help you manage many menopause symptoms.
Here are some top tips and exercise swaps to get you started – and keep you going!
Don’t - Think that because you don’t have 5 hours a week to dedicate to working out there’s no point.
Instead -
Work out in morning: this will give you energy, focus and a positive mindset for the rest of the day
Don’t - Spend hours on sweaty intensive cardio
Instead -
Walk as much as possible, especially after meals for improved blood glucose disposal, muscle activation and bone strength
Don’t - Restrict your eating or cut carbs out
Instead -
Fuel your body: prioritise plenty of good quality protein (starting at breakfast) and plenty of fibre.
Don’t - Join extreme, fad or short-term transformation type programmes
Instead -
Focus on consistency: working out with weights 3 times a week consistently for 30mins, will win over 1hr workouts sporadically.
Don’t - Change or introduce too many new exercises all at once
Instead -
Focus on building lean muscle mass and start strength and resistance training, especially with weights. I would recommend seeing a specialist to get you started safely. Training with weights at least 2-3 times a week and covering all muscle groups
As the conversation around menopause has become more open, I would strongly advise you to do your research when looking for a trainer if that’s the route you are taking. There are some great personal training and exercise specialists out there who can help you regain the spark, confidence and strength you deserve.
It’s important to make sure your new routine is achievable and realistic. That way, you won’t feel a “failure” in week two because you can’t fit it all in and get discouraged.
Remember to focus on the weights you can or want to lift instead of the weight on the scale.
The best time to begin is TODAY. Even if you just carve out 15 minutes for yourself to start with – that commitment to looking after yourself is a vital first step.
Good Luck!