The Change: Exercise
Jacqui Sechiari, women’s health and fitness coach asks should you adjust your exercise to suit your changing menopause body?
There has been a lot of noise recently in social media and the media, especially after Joe Wicks launched his “Menopause Workouts” on his app about exercising in menopause.
Now, I think Joe Wicks is great. BUT, launching something called a “Menopause Workout” which involves ‘no jumping’ and ‘low impact’ strength exercises caused a bit of a storm. And rightly so!!
Why shouldn’t women in menopause jump? Why shouldn’t we do any high impact?
So, should you adjust your exercise to suit your changing menopause body?
In my opinion, we do need more specific information, awareness and guidance because many of us are totally relearning how and why we need to move our bodies. But how you choose to move depends on YOU.
I believe we need to learn to train SMARTER. Here are some things to consider before you get started.
☑️ Your Goals: Consider what you want to achieve and whether your exercise choice with help you achieve those goals. For example, if you want to gain muscle and bone density, swimming will not do this, but it might help you to feel amazing after!
☑️ Your Symptoms: Do you have pain in your joints, low energy, low mood? These factors will all influence your decision.
☑️ Your Recovery: Women need more time to recover as they age and oestrogen declines, as oestrogen acts like an anti-inflammatory in the body. This needs to be factored into your exercise plan.
The ONE thing that I believe every woman needs to do is to…
CHANGE YOUR MINDSET ABOUT EXERCISE!
Unfortunately, the fitness industry and media has tended to market exercise as a reason to look good and lose weight, even making ridiculous statements such as “exercising to earn your calories”. This has made many women feel that exercise is either a form of punishment to burn off what you have eaten or using exercise as a means of earning food. And this is so wrong.
We NEED food to live, sleep, breathe, move, function, think, work, play and get from A to B…..
And we need to exercise for our health, both physical and mental. Now, more than ever, exercise is paramount as we age and adjust to our new hormonal environment and the effects that this has on us.
Here are 10 reasons to exercise during menopause that have nothing to do with weight loss
1. Reduced anxiety and stress
2. Improved metabolic health
3. Enhanced mobility and balance
4. Increased muscle mass and bone density
5. Increased confidence and mood
6. Better immune function
7. Improved blood sugar and pressure
8. Deeper, more restful sleep
9. Reduced risk of cancer
10. Lowers risk of dementia
Once you have changed your mindset about exercise, the best thing to do is something you love. At least this way you are more likely to do it, and do it CONSISTENTLY. Moving your body in a way that you love will help with your mood, energy, sleep and overall well-being.
Resistance/strength training and gaining muscle will help you to increase your basal metabolic rate (calories burned at rest) but it also helps with joint pain, insulin resistance, posture, body composition. brain connections, central nervous system, bone health and much more. Start with twice a week but aim for three if possible.
Doing ANYTHING to get your heart rate up is great for the cardiovascular system. This could be dancing, cycling, swimming, rowing, walking, running, skipping……anything!!
Consider your timing of exercise. Doing high intensity too late in the evening could affect your sleep.
Think about adding ‘recovery’ sessions into your routine. Some mobility work, stretching, Pilates, breathing, slow walking, tai chi.
BUT THERE IS NO SUCH THING AS A MENOPAUSE WORKOUT!
You can still jump, skip, run marathons, play sport, do gymnastics, tough mudder, triathlons, bike ride, abseil, sky dive, roller skate…….ANYTHING! And don’t let anyone tell you otherwise.
YOU ARE A BADASS WOMAN 💪
Jacqui offers women a free 30 min consultation for 1:1 personal training and coaching. Please see her website to book here.