As someone who has suffered hugely with joint problems, the only thing that has ever really kept me going is exercise. I have had to push through the pain, sweat, and tears to reach the stage I am at now and I dread to think what I would have been like without it. As a keen “gym bunny” from 18 years old onwards, it hit me very hard to be struggling to walk upstairs, sit or stand for long periods of time etc. I tried everything in the book, I stopped exercising altogether, I hit the gym seven days a week, you name it, I tried it. Along with regular Physio, this without a doubt kept me and my joints going!
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I have lots of friends that I have talked to about their exercise regimes, and some of these activities have helped in a huge way.
Ways to get your daily exercise in
There are some great ways you can get fit!
Swimming… is very good with low moods and can help with hot flushes. The water has a calming and soothing effect on the body and can boost your mood and all you need is swim wear and to head down to your local pool! It is a very low impact exercise and is a great all-round exercise that is good for the heart and mind and it’s a great way to keep fit especially with any joint or ability issues.
Yoga… has a huge benefit when it comes to a low libido, apparently poses can increase your pelvic floor, and stretches can create a sense of openness and release tension around the hips. A great exercise to do at any age, and low impact, can aid sleep and mindfulness.
Walking… this is particularly good for anxiety and hot flushes, if you are stressed and anxious you are more likely to get hot flushes, walking can help calm the mind and fresh air/open space are great for de stressing after a hard day at work etc.
HIIT… (High Intensity Interval Training) this is something I personally love and do most days, even if for a short period of time. Joe wicks has lots of HIIT training videos on YouTube and they can be done in your home, garden etc. It lifts your mood, releasing endorphins, and is a great way to start or end the day and there are lots of things you can do even if you don’t have a lot of time! It is really important when exercising (especially for HIIT workouts) to wear a good Sports Bra that gives you support, I would recommend these Halo Fitness ones which I love!
Weights… during the Menopause we lose lots of lean muscle and increase our body fat around the middle! All due to falling levels of Oestrogen. Resistance training is great, burns calories and can hit stomach fat hard! It also reduces your risk of Osteoporosis. Start off with light dumbbells or bodyweight exercises, squats, press ups etc and in short bursts of time to start with, then working up to heavier weights and longer training.
Badminton and Tennis… are great all-round sports to keep the entire body strong and supple, due to all the jumping, lunging, and stretching involved. It is good for the mind, due to the quick decisions that must be made and also, a great exercise to do with friends, family and children too.
Cycling… it is a great way to build strength in your legs, firm up your bum and with very little risk to any joint problems. It is great to get out in the fresh air and brilliant for reducing stress and anxiety.
Running… lots of women take this up in their 40s and 50s as it burns a lot of calories and is a great stress buster. A short distance run twice a week for just 10 minutes to begin with and then build up in five minute intervals, is a great way to start. Always warm up first and walk for a few minutes before you start. You can also do this with a friend or fast walk so you can chat as you go, just to keep you motivated. Good quality trainers are a must and it’s always worth considering joining a beginners Park run for added encouragement.
Massage… I love using this handheld body massager, it helps to relieve pain in sore muscles and is really easy to use!
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*DISCLAIMER*This page does not provide medical advice; it is intended for informational purposes only and is based upon my opinion and experiences. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on The Executive Menopause Coach website. Always seek professional medical advice.
Loved reading this xx
Thank you Alex! 💕