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Why we must adapt our exercise and wellbeing plan during menopause?

  • 19 September 2024

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/

 

See my other blogs.

5 Health Benefits of Doing Yogalates Classes

 

6 Ways Yogalates can Actually Change Your Body

Study 2024

https://journals.lww.com/menopausejournal/fulltext/2024/05000/effects_of_mind_body_exercise_on_perimenopausal.13.asp

see you on the mat,

Lisa x

Connect on Instagram @beyogalates

Chair exercises offer a convenient and accessible Chair exercises offer a convenient and accessible way to improve strength, balance, and overall physical function.  I especially like using the outdoor furniture to enjoy the garden!
Start with 10 repetitions of each exercise and increase reps each day.
Thusxeasy 4 exercise sequence is great for e hanging balance, hip mobility, gluteal and leg strength
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The sacroiliac joint( SIJ) is located in the lower The sacroiliac joint( SIJ) is located in the lower part of the back and joins the tail bone (sacrum) to one of the pelvic bones (ilium). There are two sacroiliac joints; one on either side of the spine. Due to the SIJ’s anatomical structure, its primary function is stability.
... the SIJ acts to transfer weight from the spine to the pelvis and allows a small amount of movement to occur in this area. Very often, either due to injury, lack of movement or overuse; the SIJ can get stuck OR has too much movement which causes dysfunction or pain in the area.
These gentle exercises focusing on the pelvic area, hip muscles and butt  can help alleviate pain and improve mobility.And stability...
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Limiting beliefs are the silent barriers that prev Limiting beliefs are the silent barriers that prevent you from reaching your full potential. Affirmations are a powerful tool to break through these mental blocks, rewire your mindset, and unlock the success you truly deserve

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A sunrise or sunset can be ablaze with brilliance A sunrise or sunset can be ablaze with brilliance and arouse all the passion, all the yearning, in the soul of the beholder. I hope you realize that every day is a fresh start for you. That every sunrise is a new chapter in your life waiting to be written. 
Yogalates with the sunrise does not just ,.. change the way we see things, it transforms the person who sees.
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We are excited to announce ' the Self Project Retr We are excited to announce ' the Self Project Retreat' at Soma Byron Bay....we want people to feel at home, share delicious communal meals at the seven-metre-long dining table.
ParRcipate in mindful movement, breathwork and sound healing in the excepRonal geodesic dome.
Swim in the freshwater infinity pool walk through the lush bamboo and lychee forests on the property.
With Physiotherapist Lisa, you’ll connect with the breadth and depth of yogalates and learn how to use it to balance your mind, body and spirit.
The Soma Retreat in Byron Bay is designed to offer a comprehensive and transformaRve experience. Enveloped in an aura of nature, the Soma sanctuary is the ideal place to dive deep into self-care, empowerment and self-discovery., health and wellbeing.
"The Self-Project Retreat" at Soma Byron Bay
Spending on health and wellness is an investment not a cost INVESTMENT.
Individual
$3,600/ EB $3300
Coupes (King) or Twin Share (2 x King Single)
$2,900 per person/ EB $27

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Be open.   Be in flow.   Be you. 

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