We often get asked questions about exercising during the perimenopause and menopause, whether it’s about how to alleviate particular symptoms, how often you should be working out or how exercise can help with mental as well as physical wellbeing.
Every woman will experience menopause (the average age is 51) so it’s great that there is lots more information available than there was previously. Davina McCall, Gabby Logan and many other celebrities are helping to break the stigma and there are lots of websites where you can get advice and support – we’ve included a few at the end of this blog.
Here, the KBPT team looks at the benefits of regular exercise at this time and provides some tips to get you started.
The benefits
Reduce stress: For some women, the symptoms of perimenopause and menopause can be stressful and upsetting. Regular exercise can help to reduce these feelings.
Maintain a healthy weight: Due to a drop in oestrogen at this stage of life, women tend to lose muscle mass and are prone to gaining abdominal fat. Exercising two or three times a week can help to combat this.
Increase bone strength: When your oestrogen levels drop, it affects your bone density. Strength training can help to improve bone health.
Boost your mood: Anyone who experiences mood fluctuations can benefit from regular exercise as it boosts serotonin levels and helps you to feel more positive.
Get better sleep: If you have trouble sleeping because of hot flushes or other symptoms, exercise can help as it makes you more physically tired.
Our tips
Start off slow: If you haven’t exercised for a while, build up slowly so you don’t injure yourself. We’d recommend going for a brisk walk every day and doing two or three short aerobic and strength sessions each week. You might also like to do some yoga or meditation.
Do something you enjoy: Exercise doesn’t have to mean going to the gym! How about joining a tennis club or going swimming in your local lido? Or could you get some friends together for a Parkrun, a game of rounders or a night out dancing?
Work with a personal trainer: If you’re not sure where to start or you find it hard to motivate yourself, a personal trainer can be a big help. They’ll create sessions that work for you and help you to have fun while you train.
Stay hydrated: Not drinking enough water can trigger many menopause symptoms, including brain fog, tiredness and joint pain. Aim for 1.5 to 2 litres of water a day.
Be kind to yourself: It can be really tough going through so many hormonal changes so remember to prioritise self-care. Make time to do the things you enjoy and to see friends you can be completely yourself with.
Get advice and support from The Menopause Charity and the NHS
If you’d like to work with a KBPT personal trainer, contact Kate at kate@kbpersonaltraining.co.uk
