EXERCISING YOUR WAY AROUND THE MENOPAUSE
We all know that we are meant to be active at every stage of life, but in our 40’s and 50’s is when IT IS CRUCIAL, and what’s exciting is it brings us so many incredible benefits.
BUT WHAT SORT OF EXERCISE SHOULD YOU BE DOING?
After all, we are all different, in regard to our lifestyle, ability, and schedules. And say if you are a beginner, where do you start? Or if you are used to running marathons, then should you be doing something else?
Before we talk about what’s best for us individually, as we are all as unique as our fingerprints, one thing that is sure is that EXERCISE will bring us all the same basic benefits, which are:-
Exercise will help to strengthen our bones. This will help protect our bone health and help prevent osteoporosis.
Exercise will strengthen our heart. And the stronger our heart, the more efficient it is as a pump, which will help look after our cardiovascular system and health.
Exercise will help to reverse a slowing down metabolism. So this will help to control your weight and lose any middle age spread.
Exercise will help produce higher levels of the feel-good hormones, so you can help to reduce anxiety and depression.
Exercise will help revamp your energy levels (almost instantly).
Exercise will help keep your joints mobile. It will also help keep your tendons, ligaments, and muscles flexible. This in turn will give you a fuller range of motion and better posture.
The key is simply about finding the right workout for you. So I have created 3 fictional characters, all very different, and hopefully you will be able to relate to one of them.
So meet the 3 ladies
Sarah, 51 – Single mum of 2 teenagers, part-time PA, never exercised in her life, and lives on a tight budget.
Pandora, 53 – Blogger and Designer. Has always dipped in and out of fitness, but not sure what to do now, and is constantly travelling around the world on business.
Mia, 47 – Full-time mum and avid runner, and running is her thing, but she’s not sure what else she should be doing
The menopause exercise that I would suggest as optimum for Sarah is that for a beginner. So we start off with easy-to-follow moves that are low-impact, and that are clearly explained, to give her the confidence that she knows that what she is doing is correct. These will be doable moves, so NO BURPEES OR PLANKS which quite frankly are going to put off any beginners about exercise in an instant.
I would also suggest she works on just doing 7 minute sessions, as this is a small amount of time that we can all find, and she will be able to squeeze this into her daily routine. This way it is not too daunting.So for instance it could be after the school drop-off, and if she is already in her leggings and t-shirt, then as soon as she is home she can get indoors and do a free YouTube workout video.
The benefit for Sarah is these workouts are designed to suit her, as all my 7-minute workouts work the full body, and I always show an easier and a harder version. So as a beginner she should like these. And as she gets fitter she can then move up on to another level.These can fit comfortably into her lifestyle. Even as a busy mum she will be able to do these quick workouts.And these are free. All my YouTube videos are completely free, so never any costs. Plus no equipment, and no need to drive to a gym or a class, so not a single penny needed.
CLICK HERE TO FIND OUT MORE
The menopause exercise I would suggest for Pandora consists of a couple of things. Seeing as she does so much travelling, I would recommend that she focuses on getting her step count up, as she would likely be sitting a lot while driving, on the train, or plane, so it would be good for her to aim to reach between 8 – 10 thousand steps a day. This is easy to monitor as now nearly every phone has a step counter.
Then she should look at doing some full body workouts. She could make the most of a gym if she is staying in hotels, but if not, any of my Total Body Workouts will work ,as she will be using the weight of her own body. And these she can do in a small space, so no matter where in the world she is these will work.The key for Pandora, as her routine varies from day to day, is to always aim to keep as active as she can, and set a goal of at least 4-5 times a week doing those body weight exercises.
The Benefit of these for Pandora is this is all achievable for her, and no matter how hectic her schedule is, she can still get these exercises in. Plus being active is a great way to help bring out creativity, so as a business owner she can think up lots more ideas and designs.
The menopause exercise I would suggest for Mia would definitely be some Body Weight Exercises, and look at doing some Low Impact HIIT. She will already be cardiovascular-fit as a runner, but as running just focuses on engaging your front and back muscles, I would encourage her to mix it up a little and add in some exercises that engage the side of her body too, as this way she will be looking after and protecting her joints.
And maybe some Pilates or yoga inspired moves to help increase overall flexibility. The benefit of these is that they will help to manage the other com all aspects of health and fitness which if Mia was just sticking to running she would be missing out on.
So no matter what your ability, and even if you have never exercised in your life, NOW is the time to get going. And you won’t regret it, as every workout will make you feel fabulous, help reduce menopausal symptoms, and it will be investing in your future health.
USEFUL VIDEOS TO HELP KEEP YOUR STEP COUNT UP
If you want to do an Indoor walk and tone then try this one and CLICK HERE
If you just want to get your Step Count up by 1000 steps then do this and CLICK HERE.