You probably heard so many times that regular exercise is important.

 

But it becomes essential during perimenopause and menopause.

 

Why? 🤔

The crashing hormones are leaving us with a higher risk of health problems like weight gain, heart disease, osteoporosis, moods swings and so on…

 

And what you used to do in your 20ties and 30ties, might not do the same trick for you now.

 

Back in the days I used to love high intensity cardio gym workouts (one of the group classes was called Body Attack 😬- even the name of it sounds scary to me now! 😂).

I loved the loud music, the “kick-ass” instructor, it boosted my mood and helped me stay in shape after having kids.

 

But as I got into my 40ties, I noticed those high intensity classes left me with sore joints, aches and pains, so I had to listen to my body and go for calmer but still super effective workouts instead.

 

So, here are a few tips:

 

✅ Consistency is Key 👍:

  • Aim for at least half an hour a day – walking 👣 and disco dancing 💃 in the kitchen DO count!
  • Remember, we are never too busy to exercise. Make it one of those “non-negotiables”. Once you start making time for it, you’ll be amazed how it soon becomes part of your life.

 

✅ Choose Enjoyable Activities 😀:

  • Select exercises that you enjoy to make it last. Whether it’s a Zumba class, swimming, hiking, or a gym class. And if you enjoy it, it will serve you as a stress-relief, which is a win-win 😉.

 

✅ Adapt to Your Body’s Changes:

  • Hormonal changes may affect your body’s response to exercise. Listen to how your body feels during and after workouts.
  • If you feel joint pain or discomfort, go for low-impact like walking, cycling, or swimming.

 

✅ Prioritise Strength Training 🏋️:

  • Your own body weight (squats and push-ups), resistance bands, free weights, or weight machines – will not only support your bone health and prevent osteoporosis, but also help you combat the natural decline in muscle mass that occurs with age. Focus on your legs, arms, back, and core.

 

✅ Include Stress-Reducing Activities 🧘‍♀️:

  • Remember the “cortisol steal”? The more stressed we are, the less female hormones we make?
  • Yoga, pilates, meditation, or deep breathing exercises will help you reduce stress levels and also reduce hot flushes, night sweats, mood swings and that dreaded brain fog!

 

Have I convinced you to get out there and get moving? 🏃‍♀️