The risk of Osteoporosis increases during menopause as estrogen levels drop cause a loss of bone mass and decreased bone mineral density. Exercise is extremely effective at helping mitigate this risk, in particular resistance and strength training (including any sort of weight-bearing cardio such as walking, running and HIIT) because they help preserve lean muscle and increase bone density. Even if you already have a diagnosis of Osteoporosis or Osteopenia, you can still do resistance or strength training with a suitably qualified trainer. Other more intense exercise modalities can also be helpful if done under supervision such as plyometric training.
Low mood, anxiety and depression can emerge during the menopause. Always speak to your GP about these issues, you may even find that they prescribe exercise to help. Exercise helps with mental health on several levels, for example increasing concentrations of norepinephrine, which is the chemical responsible for the brain’s stress response. It also releases those “feel good” happy endorphins, alleviating symptoms such as low self-esteem, anxiety and depression. Dopamine is also released during exercise which is the "reward chemical" which can help reduce cravings. Self-confidence can also improve as your body responds to exercise. The key here is to find what gives you the most benefit. For example, some people find lifting heavy weights is a must-have for their mental health, while others find it's running.
EMBRACE THE POWER OF EXERCISE DURING YOUR MENOPAUSE
You deserve a trainer who understands the changes that occur as women move into their 40s and beyond
Weight gain
Gaining weight is a common occurrence during menopause. The main reason for this is decreased estrogen levels, leading to increased fat storage. Other reasons include decreased lean muscle mass and inadequate sleep. Increasing your physical activity is important for weight management at this time. Cardio is a great way to increase activity levels, particularly low-intensity steady-state activities such as walking, jogging, swimming and cycling, You can also increase your physical activity by taking a fitness class at the gym, using the stairs where possible, playing sports and doing more housework or gardening. Resistance training is also recommended to help with reduced lean muscle mass.
Sleep issues and night sweats
Many women report sleep disturbances during their menopause as their hormonal profiles undergo huge changes. Night sweats are also common during menopause and can significantly disrupt sleep. Sleep health is a vital component of health and wellbeing, and the good news is that exercise can really help, especially moderate aerobic exercises such as walking, running, swimming or cycling (especially if done outdoors in the morning), and yoga and other mindful forms of physical activity. If you are fatigued from a poor night's sleep, go easy on yourself and take your exercise at a manageable pace
Mood changes
Cardiovascular issues
Unfortunately, with the hormonal changes that occur during menopause, some women become at increased risk of cardiovascular issues such as high blood pressure and high cholesterol levels. Heart-healthy exercise modalities include walking, running, cycling, swimming, dancing, sports like tennis, HIIT (high intensity interval training) or circuits and strength training - basically anything that gets your heart rate up and your blood pumping.
Exercise can help push back against some of symptoms of perimenopause and menopause, allowing you to reclaim your mind and body. I will work with you to understand your symptoms so we can co-create a weekly exercise schedule that is tailored to your needs.