KBPT supports many clients through their menopause journey so, in this blog, we answer some of the questions you might have about perimenopause and exercise.
Why is it important to exercise during perimenopause?
There are lots of health benefits. Regular exercise can build muscle mass, which protects your bones. It can also help you to maintain a healthy weight and reduce the risk of certain diseases. Exercise is also good for reducing anxiety and stress and can help you to get a good night’s sleep.
What is the best type of exercise and how often should it be done?
It depends how you’re feeling. We recommend a combination of strength training and cardio training – try to do both a couple of times a week. But even doing something gentle like a walk, a swim or some yoga can make a big difference to your physical and mental health.
Do you have any nutrition tips?
Focus on having a healthy, balanced diet with lots of fruit, vegetables and wholegrains and stay hydrated. If you’re experiencing hot flushes, you might want to avoid spicy foods. Intermittent fasting can also help to relieve symptoms of perimenopause – there’s a really interesting podcast with Dr Rangan Chatterjee and Dr Mindy Pelz that discusses this.
Any non-exercise tips for women who are going through perimenopause?
There are so many different symptoms, it’s a very personal experience, but you might like to take menopause vitamins (e.g. from Feel) or try a herbal tea (e.g. from Wild Women Tea Club). If you’re struggling to sleep, you might like to listen to some calming music or ambient sounds (there are lots of free tracks on Spotify). Make sure your bedroom is dark and quiet and have a warm drink at bedtime that helps to make you sleepy.
Why is it so important that we talk openly about perimenopause?
Every woman will experience menopause so why wouldn’t we talk about it?! Fortunately, in recent years, Davina McCall, Gabby Logan and other celebrities have helped to break the stigma and there are now lots of websites, podcasts and apps devoted to the subject. So, do a bit of research then chat to your friends and support one another as your bodies change.
How can KBPT help?
Our all-female team are experts in women’s health and our personal training programmes are tailor made for each client. So, if you’re going through perimenopause, we can create a training plan that helps to alleviate your physical symptoms and boost your mood.
Get in touch with kate@kbpersonaltraining.co.uk to find out more about KBPT’s personal training programmes.
