This week I thought I would focus on something close to my heart as a woman in my late 40s, perimenopause and menopause.
I've always been active, starting dance lessons age 2 and a half as I didn't want to miss out when my older sister Julie started lessons age 5.
From dance both my sister and I got selected from testing to move across to gymnastics where we both competed at regional level and then athletics took over once I grew too tall for gymnastics age 14.
So as you can see I love to move and like most women I like to look good with a toned body.
I did have a period where I was a stone heavier than I am now which was when I was training to be a physiotherapist. The degree was intense and took up all my time. Once I was qualified I worked my NHS job at Southend Hospital plus I started working as the head physio for Southend Rugby Club. So for 11 years of my life I was working 6 day weeks and on two of those days I was working 14 hour days.
Needless to say my body suffered as all I focused on was work, work, work!
Once I had my daughter, like most women I put everyone else first and my weight and shape changed not for the better.
Low and behold with me not taking care of me during both the above time periods was the time my back was at its worst. Years and years of misery due to pain, spasm, stiffness, popping pills, trying all sorts of treatment led me to think that was it for me for the rest of my life.
Now however I am in the best shape that I've been in since before my back pain started.
You would think a 49 year old woman with a history of ruptured lumbar disc, offer of back surgery 13 years ago and also a hypermobility sufferer should still be a physical and mental mess but I am not.
With perseverance, commitment to my ongoing treatment at clinic and the implementation of EMS Whole Body Training, life is getting better and better for me and I am so thankful.
Why am I telling you this?
It's to show you that anyone in their middle ages and older can still have an active life with more flexibility and get back to activities they thought had left them forever.
More specifically for women I want you to understand yes our hormones and bodies are changing in perimenopause and menopause but this doesn't mean we can't still look and feel good.
Research more recently has shown that women need to train in a specific way to benefit their health. Long gone are the days of cardio, cardio, cardio to help women keep in shape. In fact recent research has proven cardio is not the way forward and that strength training is.
Before I get into strength training let's look at some musculoskeletal signs and symptoms of perimenopause and menopause.
Perimenopause is the transitional phase leading up to menopause, and is marked by a gradual decline in oestrogen levels.
Musculoskeletal signs and symptoms of perimenopause/menopause include
- 1Decreased bone density: Oestrogen plays a key role in maintaining bone density, so as oestrogen levels drop during perimenopause and menopause, women are at an increased risk of developing osteoporosis and experiencing bone loss.
- 2Joint pain: Hormonal changes can also affect the flexibility and lubrication of joints, leading to increased joint pain and stiffness in areas such as the knees, hips, and hands.
- 3Muscle loss (Sarcopenia): As women age, they may also experience a decrease in muscle mass, particularly if they are not engaging in regular strength training exercises. This muscle loss can lead to decreased strength and mobility.
- 4Increased risk of musculoskeletal injuries: With the combination of decreased bone density and muscle mass, women going through perimenopause and menopause may be at a higher risk of experiencing fractures, sprains, and other musculoskeletal injuries.
- 5Changes in body composition: During this time, women may also notice changes in their body composition, such as increased fat accumulation in the abdominal area and decreased muscle mass in the arms and legs.
GENERAL ADVICE TO THE PERIMENOPAUSAL / MENOPAUSAL WOMAN
It is important for women going through perimenopause and menopause to prioritise the following:
WHAT IS THE BEST TYPE OF EXERCISE FOR WOMEN IN PERIMENOPAUSE / MENOPAUSE?
The best types of exercise during perimenopause are those that focus on strength training, cardiovascular fitness, and flexibility. Some recommended exercises include:
Strength Training:
Strength training helps to maintain muscle mass, which declines during perimenopause and menopause (also known as Sarcopenia).
Strength training also helps to increase metabolism, improve bone density, and reduce the risk of osteoporosis. Focus on exercises that target major muscle groups such as squats, lunges, deadlifts, and push-ups.
If you love a small class environment our Low Intensity Interval training class led by Jack is great for this. Jack (our resident Sports Therapist) is a qualified Personal Trainer as well as a therapist.
If you prefer a 1:1 training environment then our EMS Whole Body Training is the perfect way to build strength and muscle mass.
(Click on the video above to see a snippet of our EMS Whole Body Training in action)
Cardiovascular Exercise:
Cardio workouts such as walking, running, cycling, swimming, or aerobics are important for maintaining heart health, managing weight, and reducing the risk of chronic diseases. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Flexibility Exercises:
Stretching and flexibility exercises help to improve range of motion, reduce muscle stiffness, and prevent injuries. Stretching routines are great options to incorporate into your exercise routine but make sure this is not all you do.
Mind-body Exercises:
Mind-body practices such as Pilates, Yoga, Tai chi, or Meditation can help to reduce stress, improve mood, and promote relaxation during perimenopause / menopause. These exercises can also help with symptoms such as hot flashes and insomnia.
Before starting any new exercise regimen, it's important to consult with your healthcare provider to ensure that the exercise programme is safe and appropriate for your individual needs and health status.
If you would like to speak to my team and see how we can help you or someone you know who is perimenopausal / menopausal please contact us to see how we can help.
Wendy
