Keeping fit is important to a woman going through menopause. Meera Murugesan finds out why
Menopause is a challenging time for the average woman. Her body no longer feels and acts the way it used to.
However, keeping fit and staying active during this time is crucial and has many benefits.
Samantha Clayton, senior director of Worldwide Fitness And Education at Herbalife explains why exercise and menopause should always go hand-in-hand.
She is also a former British Olympian, mother of four and a worldwide certified fitness expert.
Why is exercise important for menopausal women?
Women go through so many hormonal changes in their life and staying positive and living a healthy, active lifestyle can help them cope better with the changes, both physically and mentally.
What specific issues will exercise address?
A healthy, active lifestyle as you age can help counter ageing effects such as muscle loss, decreased bone density and decreased joint mobility.
Bone loss during menopause is always a concern, so following a balanced plan which includes moderate impact exercises can help.
As hormones change, many women also find that they gain weight. Being active, combined with healthy nutrition can help with weight loss and
weight maintenance.
Many people believe that as we age, our need for activity diminishes but, the older we become, the more focused we must be on staying active so that we can have good overall health.
What are the other benefits?
The benefits of being active go far beyond the physical. Exercising releases endorphins that make you feel good; sweating and improved circulation give your skin a youthful post exercise glow and although we can’t stop the ageing process, building lean muscle mass and promoting bone density can help counteract nature’s plan.
Exercise is wonderful for all stages of life but especially during a period when women need a confidence boost and some stress relief.
Can exercise reduce menopausal symptoms?
I believe that exercise can reduce stress and feelings of anxiety as well as combat the feeling of being tired which often accompanies menopause. Exercise can help you to feel energised, positive and in control.
How often should they exercise?
How much exercise you need depends on your overall goal. For weight-loss and general health, 150 minutes (or about 30 minutes, five times a week) of moderate to vigorous physical activity a week may be enough.
Although a workout time of 30 minutes is adequate, I believe it’s best to schedule for a slightly longer duration of approximately 50-60 minutes each day.
Allocating an extra 20-30 minutes will allow adequate time for a warm up and cool down as well as time to write in an exercise journal or prepare a healthy post exercise snack.
Exercise produces the best results when you are consistent in your routine. It should be part of an overall wellness strategy to improve your life.
Thus, your activity plans should not be something that stresses you out. It’s counter-productive if you have to rush off right after your exercise routine because it somehow spoils the stress relieving effects.
Why is strength training important for menopausal women?
As part of the ageing process and the hormonal changes that take place, women naturally lose muscle mass which can negatively affect their metabolism, how they feel and how they look.
Whether you are trying to lose or gain weight or maintain your current body composition, strength training can help you to achieve your body-focused goals while improving the way you feel.
The benefits of strength training include weight loss, increased lean body mass and improved strength as the training adaptations that happen in the body as a result of strength training can greatly enhance the activities of daily living, such as lifting, standing, walking and enjoying simple activities.
If you love to play sports, strength training can also help you to improve your overall performance.
Training for strength does not have to mean lifting weights. You can do body weight exercises, use resistance bands or objects around the house, such as water bottles.
Should yoga and meditation be included in the fitness routine?
Meditation is an ancient practice associated with health benefits; exercising your mind is just as important as exercising your body.
Meditation is a great way to regain your focus, calm your mind and, at the same time, avoid the pitfalls that come with reaching for the cookie jar when stressed.
Complementing meditation with yoga may help you develop mental strength, flexibility and physical strength. Whatever your needs or fitness goals, there are styles of yoga that will suit you.
What about dietary changes?
Our daily nutrition choices are important, not only for controlling our weight but for being and feeling our best. Nutrient-dense foods packed with vitamins, minerals and anti-oxidants, can enhance our overall sense of wellbeing.
Calcium is important for bone health, protein essential for healthy muscles, and consuming healthy fats is also important.
During times of major changes within the body, it’s best to make small daily changes instead of one big jump. It’s about being a little more mindful of what we are putting into our body each day.
Hydration is also crucial because of all the sweating that menopausal women experience, so one must replenish lost fluids.