Why we must adapt our exercise and wellbeing plan during menopause?
It is widely agreed that woman in their peri menopausal and menopausal years are in and out of exercise. Often due to fatigue, injury, aches and pains and changing physical needs bought on in this stage of life. As a menopausal woman in my mid-fifties and with over 35 years in physiotherapy , and the wellbeing industry, I was confronted and frustrated when I journeyed into peri-menopause and moved into menopause, as to why I suddenly wasn’t coping with the exercise that I’d been diligently enjoying for years my spine and joints struggled to recover from long runs, rapid high intensity workouts and rigorous swim squad sessions….
When we enter the season of menopause, our bodies change, sometimes quite suddenly. You may feel as though you’ve awaked inside of a different body than the one you’ve always known. You may feel a strong loss of energy and experience changes to your mood and metabolism….
The main cause of menopausal fatigue is the change in hormone levels. Oestrogen, progesterone, thyroid and adrenal hormones are all involved in regulating cellular energy in the body which when compromised can lead to fatigue. Physical menopausal symptoms like night sweats and insomnia contribute to fatigue.
Do you find the fitness regime you used to enjoy regularly isn’t right for you anymore?
Do you find that you are often sore or injured? Maybe you are too fatigued physically and emotionally to prioritize exercise into your day? I assure you, that you aren’t alone
Working with patients and clients for many years I observed that much of what is taught to gym instructors, exercise professionals and even some yogis, targets younger people, and athletes.
Through my personal journey and physiotherapy knowledge I learned that this type of exercise does not work for women in their menopause transition, due to the specific changes occurring in our hormones resulting in alterations in our fat deposits, blood vessels, muscles, bones, nervous system and brain….
Awareness about menopause has increased over the recent years yet many studies have shown that women still lack knowledge, management strategies and confidence regarding the subject. Likewise, awareness of women between the age of 40–65 on the potential role of physical activity prior to and during menopause in women is lacking…
The increasing publicity to the management of perimenopausal and postmenopausal women aligns the growth of our aging population. Enabling many to age dynamically, and live stronger and independently for longer. Recently, mind-body exercises have emerged as an effective approach for improving menopausal symptoms including anxiety, weight gain and bone health. Mindful movement such as individualized strength trading, yoga, Pilates, yogalates, , mobility exercises and breath work are all paramount during menopause.
The findings of a meta-analysis in 2024 demonstrate that mind-body exercise positively influences bone mineral density, sleep quality, anxiety, depression, and fatigue among perimenopausal and postmenopausal women.
Muscle strength, balance and core strength, and aerobic fitness will allow you to enjoy your lifestyle for longer as well as helping to lessen the risk of health conditions such as arthritis, osteoporosis and heart disease in later life.
I’ve used my decades of knowledge and experience as physiotherapist to create a menopause and post-menopause healthy exercise program designed specifically for you.
I can’t wait to share it with you.
https://beyogalates.com.au/get-started/
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Study 2024
see you on the mat,
Lisa x
