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Navigating The Menopause

Why Movement is the Ultimate Prescription

Your joints protest, sleep evades you, and you’re feeling out of sorts. Now, you’re learning that exercise is as vital as taking a morning shower.

But fear not, we’re here to show you why movement is your friend not foe during this challenging phase of life.

You are, of course, well aware of the significance of exercise, but its importance becomes even more pronounced during perimenopause and menopause.

Plummeting hormone levels increase your vulnerability to health issues such as osteoporosis and cardiovascular disease, while fluctuating moods and a predisposition to weight gain further compound the challenges.

Moreover, the abundance of convoluted and outdated information online only exacerbates the feeling of being overwhelmed – the last thing you need when navigating through ‘the big change’.

So, let’s make things simple with these 3 top tips…

Focus On Strength Training 

Engaging in regular strength training helps preserve muscle mass and metabolism.

As ostrogen levels decline during menopause, strength training becomes particularly crucial for combating age-related muscle loss.

In addition, it helps maintain bone density, which can decrease during menopause due to hormonal changes, reducing the risk of osteoporosis.

No clue where to begin?

Consider small group personal training, where you’ll receive step-by-step support, surrounded by like-minded women who are going through exactly the same thing.

You are likely to actually enjoy training in such a setting, leaving feeling empowered rather than dreading your next session.

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Get walking! 

Low impact, cardiovascular exercises like swimming, cycling, or walking are vital for maintaining heart health.

You don’t have to push yourself with high-intensity HIIT workouts with instructors shouting at you to “go harder”.

These will only cause soreness, joint strain, leaving you feeling discouraged and hating exercise.

Instead, aim for around 150 minutes of moderate aerobic activity per week. This approach will enhance your cardiovascular fitness – plus, getting out in the great outdoors will no doubt help manage mood swings commonly linked with menopause.

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Listen To Your Body


Pay attention to your body’s signals and adjust your exercise routine accordingly. Menopause can bring fluctuations in energy levels, and rest is so important.

Be gentle with yourself, and don’t hesitate to modify your workouts or take rest days as needed to prevent overexertion and injury. Seeking guidance from professionals is highly recommended for tailored support.

A final note…

Regardless of your current age or fitness level, remember that it’s never too late to begin exercising. Your 80-year-old self will thank you for taking proactive steps to maintain your health and vitality.

Embrace the journey and start gradually, focusing on consistency and progress over time. The benefits of exercise during menopause extend beyond managing the immediate symptoms, positively impacting your long-term health and quality of life.