Today we are discussing Exercise and the Menopause - thankfully no longer a taboo subject. Menopause is a natural transition in a woman’s life. Some of us dread it others embrace it.
But realising the effects and solutions is just as important, as most women can expect to live one-third to one-half of their lives past menopause.
The emergence of menopause as a hot health topic is likely the result of newer research that has shown that exercise plays a key role in easing the transition into menopause, enhancing a woman’s health, happiness and productivity. With so many negatives and myths surrounding the “menopause” it's vital to understand the process.
The medical definition of menopause is the cessation of menses for 12 months. Menopause occurs when the ovaries stop making the hormones estrogen and progesterone. While the average age of menopause onset is 51, some women may enter menopause as early as their 30s or as late as their 60s. Symptoms of menopause include: hot flashes, night sweats, insomnia, headache, lethargy/fatigue, irritability, anxiety, depression, a racing heart or skipped beats, and joint pain.
Depressed, angry,tired, confused...however you feel, you're not alone and it's not your fault. It's a natural process that all of us go through. Of course, that doesn't make it any easier especially when that 'natural process' causes weight loss to be slow or even stagnant. However, if you know what to expect and you commit to doing something about it, you can make a difference.
Your first point of attack is a good, quality exercise routine.
Moving your body regularly can also help ease other menopausal difficulties. The release of feel-good endorphins may lift your mood and calm irritability; and getting in a good workout can help you sleep more soundly too.
Remaining active can relieve hot flashes, and a heart-pumping routine can even increase your libido. Win Win !! Exercise can also help prevent improve sexual and urinary health issues that may arise due to menopause, like pelvic organ prolapse (when the pelvic organs slip out of place) or urinary incontinence, can be improved with exercise as well - Think Kegal Ladies !
If you have been exercising consistently before reaching menopause, you’ve already gained health benefits. Aerobic activity during childbearing years reduces the risk for breast cancer, which is more prevalent after menopause. You will also have gained a jumpstart on your bone health since your strength-training exercises may have increased the density and strength of your bones.It is estimated that the average weight gain during menopause is about 10 to 15 pounds.
More than 250,000 menopausal and postmenopausal women are affected by osteoporosis. ... At the age of 40, women begin to lose bone at a rate of 0.3% to 0.5% per year.
This is why It's so important to incorporate both cardio and weight training into your regime. We need to look after our bone health. Get your cardio in. It does not have to be hours trudging the treadmill, but enough to increase your resting metabolic rate (RMR). Your RMR slows down during the menopausal transition due to fluctuating hormone levels and decreased muscle mass something that unfortunately comes with older age. But workouts fight that slowdown, allowing you to maintain a healthy body composition(The combination of fat, lean muscle and bone) and bone density.
Menopause can be challenging, both physically and emotionally. Remember good nutrition and a physically active lifestyle go together hand in hand. Get your exercise in,make time for you. Be mindful of what goes in you mouth. A diet low in saturated and trans fat and high in fiber and calcium is key.
My next blog we will be looking at training methods and exercises that we should incorporate into our training to help us not shy away from the menopause but to embrace it.
Olivia is an amazing PT! I've had several personal trainers in London over the last few years and have had by far and away the best results with her training. In just six months thanks to her sessions and nutritional advice I have been able to reduce my body fat percentage significantly and increase my muscle mass too. I never thought I would achieve these goals so quickly and I'm the fittest I've ever been!
Olivia also has a lovely style - always positive and motivating - and our sessions are super fun and varied. She consistently pushes me to go that little bit further each time with workouts tailored to my personal goals. She is also really flexible and accommodating which is a huge help when you have a busy and changeable work schedule.
If you are looking for a personal trainer in the area I can't recommend her highly enough!
Olivia is awesome, she is so passionate and professional at what she does its a pleasure to train with her. She gave me the confidence I needed to complete my first tough mudder last year, a huge achievement for me. She is not only my personal trainer but now a personal friend! Couldn't recommend her enough!!
My fitness has improved significantly since starting Personal Training with Olivia. She is very knowledgeable, patient and encouraging and pushes me to get the most out of each session. Every week is hard work but very varied and satisfying.
Olivia created a personalised training programme to suit my goals, she was instantly aware of what I wanted to achieve, a top professional trainer who is well worth the investment. Olivia focuses on motivating and helping you set measurable goals, her fitness regime is reflected in her own physique and attitude.
So If you’re ready to challenge yourself and embark on both mental and physical self-improvement, I highly recommend Olivia Pettifer as your trainer to join you on your journey.
I was looking for something like that for a long time. I am not a fitness addict at all.. I would say that sessions with Olivia was very effective for me, I was also combined them with their Bootcamp, so it is much more effective than going to the Gym to stair on the treadmills. It was a good starting point for entering the fitness world in Wandsworth area.