I have so many conversations with PT clients and class members around this particular topic and how their workouts ‘don’t work’ as they move into perimenopause and beyond. I’ve seen first hand how menopause weight gain can massively affect self esteem and have a further negative impact on your life. It’s like a vicious circle of lack of confidence, leading to lack of motivation, becoming more sedentary and turning to food or alcohol as a reward.
Let me explain a little of the science a bit more. During our 40’s our sex hormones are on the decline as we approach perimenopause. The body counters this by trying to get oestrogen from elsewhere. The form of oestrogen it gets isn’t as powerful or effective as before and causes an inflammatory response plus cravings for sweet, fatty foods, hence why so many of us develop fat around the waistline. Alongside this, many women experience aches and pains, anxiety and overwhelm, it’s no wonder they don’t workout, or if they do, they don’t do the right kind of fitness training and train hard, possibly too hard..
Don’t worry, we can totally work on this!
We all know exercise is incredibly beneficial for all manner of reasons, but during this midlife transition, working out consistently in the right way is critical for both balancing our hormones and helping reduce the stress hormone cortisol. So what should you be doing?
RESISTANCE TRAINING
With weights, bodyweight, bands to increase your muscle mass & boost metabolism. Muscle mass decreases from your late 30’s, so regular strength training is vital to prevent this.
For maintaining bone density as oestrogen declines. Adding resistance training places a ‘stress’ onto the bone to help build new bone and therefore prevent falls/fractures
For health, self esteem, confidence & wellness. Strength training helps improve posture, resilience and gives a sense of empowerment. It also releases endorphins, the feel good hormone.
HIIT
Short bursts of intense exercise with a short period of rest are great for boosting metabolism, reducing the stress hormone cortisol and body fat.
HIIT gives a great mental focus, bangs out those endorphins, enhances your memory and sleep.
HIIT improves insulin sensitivity which is important in weight loss, alongside improved cardiovascular health, muscular and bone strength.
PILATES & YOGA, BEING IN NATURE
Holistic workouts are hugely beneficial as a proven stress reducer. The nervous system goes into overdrive in menopause so anything that shifts ‘fight or flight’ back to ‘rest and digest’ will help you sleep better, function better and feel better.
Breathwork, meditation and being outside in nature all have a similar effect. Breathing can become dysfunctional in menopause, this can also affect your workouts and put pressure on the pelvic floor. Learning to breathe effectively for life and fitness training is key for longevity, stress reduction and getting the most out of your workouts.
Holistic sessions are also amazing for your balance, flexibility, pelvic floor health, core strength, and total strength. Definitely include these in your fitness mix.
WHAT TO AVOID
Long repetitive ‘beasting’ workouts, or excess overtraining as this places stress on an already stressed body. What you might have done fitness wise in your 20’s and 30’s simply doesn’t work in midlife.
Sitting for too long whenever you can. This is hard to avoid if you have an office based job, but getting up at least every hour for a walk, to make a cuppa or just to move and stretch in some way is beneficial, every little helps.
Fatty, ultra processed and refined foods where-ever you can. Go for nutrient dense, seasonal, whole-foods, plenty of plants, good proteins and stay hydrated. Positive lifestyle changes and a structured approach to your workouts and nutrition can really help you to ‘Feel Your Best – Be Your best’ (my little motto).
If you’re interested in how I can help you, whether its PT or a Menopause Overhaul drop me a message now Contact
Love Ginny