Menopause and Exercise: Fun Fitness Tips to Boost Health and Ease Symptoms

Exercise...some people love it, some not so much and others can be a tad hesitant wondering where on earth to start or what to try.

If the word exercise & accompanying images that spring to mind just puts you off try the word movement instead...we'd all be better off if we just MOVE more!

Our bodies are built to move. It also helps enormously when your hormones start to go all wonky.

The wonderful thing is, moving, exercise, whatever form it comes in, does work. Simple movements. Think of your skeleton and how many different bones there are (206), then think about all the muscles, tendons...everything that's required to support, connect & protect those bones - well it all works alot better if you move!

One example...gently rotating tight, aching & painful joints helps to release the lubrication around the joint and generates further production of the lubrication. How often do you move all those big ball and socket joints through their full range of movement? Rotated your arms recently?

There are so many different options. Don't overthink it...just move!

Try to build into your daily routine a variety of exercising & movement...

Weight bearing - making sure you look after your bone & heart health

Strength/resistence - keeping an eye on muscle mass, alongside overall wellbeing, balance, core strength and coordination.

The wiser amongst you have hopefully realised that trying yet another short term, quick fix solution (usually coinciding with New Year resolutions or before summer holidays!) probably isn’t the best route to go down. Instead focus on the long term, sustainable goals…they tend to work better and have a higher success rate! None of those unrealistic expectations.

You don’t have to become a lycra clad gym bunny…but please, be my guest, if that floats your boat, just do what you enjoy  - you’re much more likely to carry it on. Think of the alternatives if running, cycling and swimming don’t light a spark in you - how about dancing, skipping, tai chi…there are so many different options. Start slow & small, you’ll get fewer injuries and be more inclined to try and fit things into busy schedules.

How about10 minutes of HIIT (high intensity interval training to you and me ). Weave some into your daily routine or during the exercise session you've chosen that day...but make sure your muscles are warmed up before you start to help avoid injuries.

The 10 mins can be split into short sharp 1 minute bursts (full pelt!) with 30 second rests in-between, or find the ratio which suits you. It can add interest to a routine and contributes on many levels...bone & joint health, heart health, mental health, releasing those all important endorphins and lowering the stress hormones like cortisol. You could try power walking for 10 mins, skipping for 10 mins (obviously with the rests as described above & testing your pelvic floors at the same time...win, win!) or jog up and down the stairs a few times – yes simple things do work. If you have time constraints like work, kids or you just don't enjoy longer stretches of exercise then this could be for you.

Personally I always think variety is the spice of life! Exercise shouldn't be a drudge, it should be enjoyable. Set yourself achievable goals alongside working it into your daily life, that way you're less likely to give up …..whether its cycling, netball, gardening, dancing or flying around the garden on a space hopper I guarantee you will not only instantly feel the benefits physically but your overall mental well being will benefit as well.

Below are a few reasons why you should prioritise doing something...

• Helps your cardiovascular system...think about that heart health.

• Helps strengthen bones...think about your long-term health as well as short term.

• Helps to release that lubrication around your joints

• Helps with weight management

• Helps with mental wellbeing - releases endorphins and reduces levels of cortisol, reducing stress and anxiety

• Helps with sleep patterns

• Helps with metabolism

  
  

Helps you to focus on your overall health and wellbeing - at the end of the day it's up to you...