Incorporating exercise from peri through to post menopause has many benefits.

The declining levels of estrogen in a women’s body when they hit perimenopause affects many of the bodies systems. Women can often gain weight, especially around the tummy area. Muscle mass declines through menopause and exercise can be very beneficial in helping to keep weight down and build muscle strength.

To keep bones healthy

Women going through menopause are at higher risk of developing osteoporosis. Strength training and resistance exercises are key in preventing fractures as we age. These can be varied, and it is not just about lifting weights. Body weight exercises are all very beneficial. Think yoga, Pilates, walking, running, cycling, HIIT, Tabata training. Weights including kettlebells and weight machines in the gym are very effective as are resistance bands.

To prevent cardiovascular disease

Cardio vascular disease is the biggest killer of women in the US , so prevention of this disease is crucial and possibly the most important stage of a woman’s life to be fit and healthy is through menopause. Raising the heart rate with aerobic exercise is the way to get stronger. Think of power walking, running, dancing, skipping, aerobics and swimming.

Future proofing your health

Exercise helps our whole body to become and remain healthier, this along with a nutritious diet will keep weight at a healthy level which is key to longevity. Being overweight also has an impact on many other diseases including diabetes and cancers. It is also a contra-indication if you are thinking about HRT or MHT (Menopause hormone treatment).

 Reduces Stress

Life can be stressful, and stress can make menopause symptoms worse. Exercise is a wonderful way to help reduce stress. Never have I heard anyone say they don’t feel better after exercising. It stimulates endorphins which are our happy hormones. These are our brains ‘feel good ‘transmitters. It also lowers the stress hormone cortisol (although overexercising can have an opposite effect)

Helps with mood swings

The declining levels of estrogen and progesterone can have a big impact on our mood. In perimenopause this can be like a rollercoaster and exercise can help to level out our mood changes.

Combining exercise and being in nature is even more powerful.

Reduces Anxiety

Anxiety is one of the worst symptoms for many women in perimenopause. Concentrating on your physical sensations can help you to get out of negative thought patterns. Working out first thing in the morning can help set up your day in a a positive way.

Improves self-confidence

Many women feel like they have lost themselves in the menopause transition and this coupled with many of the other 34 symptoms can have an impact on self-confidence. Exercise helps with weight management.

Exercise has many benefits and finding something you enjoy is key in building healthy habits. Aim to exercise at least 3 times per week for 30/ 40 minutes and try to fit movement into your daily life. Getting up regularly from your desk. Doing chores in ad breaks while watching TV. Going for a walk at lunch time. It all helps.

If you would like to work with me in my 3 months THRIVE Coaching package. Working through the 3 pillars for optimal menopause and midlife health.

Movement, Nutrition, Mindset.

You will feel, rejuvenated, more confident with tools and a roadmap of how to THRIVE in your midlife and menopause journey.

Head here to book a FREE initial 30 minute coaching call if you are serious about making your menopause marvellous.

Laura Shuckburgh