Exercise during Perimenopause & Menopause
Menopause, for some reason has this a negative connotation attached to it but it really is just another stage our incredible bodies go through and is something that we will all go through at some point!
We women have so much going on in different phases of life - pre-conception, pregnancy, postpartum, perimenopause, menopause and post menopause… hormones galore! We females are super amazing but rather complex!
Menopause is a normal part of life and the more we know about it and talk about it the better we can support our bodies through this stage of life. Knowledge is power!!
We hope this blog sheds some light on what perimenopause and menopause is, symptoms you may experience and of course we’ll share the things you need to consider when it comes to exercise and some exercise recommendations. So what exactly is menopause? Let's break things down!
Firstly we have Perimenopause
Perimenopause is a time when a woman's menstrual cycle starts to become less predictable. It is the transition phase between a regular cycle and menopause. Menopause is the permanent end of the cycle and the fertile years.
Perimenopause normally begins in your late 40’s and is marked when significant changes start to happen in your cycle - cycles might get longer, shorter and bleeding may get heavier or lighter. In saying this we are all different, we all have genetic make ups, different backgrounds so this stage happens at different times for all of us.
Perimenopause can last 2, 3, 4 and for some up to 8 years. During this transition time our hormones have a big part to play, in all honesty they are wild! There will be some months where you ovulate and some months where you don't. Each day, each week and month your sex hormones; oestrogen and progesterone levels will be jumping all over the place which can be very challenging, super frustrating and can be the cause of many different symptoms…
We’ve all heard about the hot flushes that come with this stage of life but know that it's so much more than that. Along with the hot flushes you may also experience;
Mood challenges
Night sweats
Loss of concentration
Brain fog
Sleeplessness
Vaginal Dryness
Lower libedo/sex drive
Headaches and migraines
Anxiety and/or irritability
Back Pain
Joint pain
The pelvic floor muscles becomes thinner and less flexible causing urinary incontinence for many
The tissues of the vulva, vagina and urethra can become thinner and lose their elasticity.
Ohhh it’s a fun time to be a woman right? All that we go through - we are bloody rockstar’s! We’ve said it before but man do the blokes get off lightly or what? Remember you may only experience some of the above and there are so many things we can do to aid in this transitional time….
…..Cue exercise!
Then we have menopause
Generally speaking most women reach Menopause by 52 years but it can occur anytime between the ages of 42 and 56. The ovaries stop producing estrogen and ovulation stops. The post menopause phase kicks in from here on.
Exercise recommendations
So how does this all relate to exercise and what should I do? During this phase of life it’s really common to feel up and down - one day you might be feeling crappy and sluggish, the next you’ll be feeling like you're ready to take on the world! When it comes to exercise it’s really important to shift your sessions to suit how your body is feeling.
Don’t get fixated on what you think you should be doing if your body is telling you otherwise. Some days your body will want to be challenged and on other days it will be screaming at you to do something gentle. It’s super important that you listen to your body.
This stage of life is a time where keeping up your exercise is incredibly important and will help with all the symptoms and side effects. Below are some recommendations when it comes to moving during this phase of life
Strength Training:
During Peri- menopause we have a drop in Estrogen. Estrogen plays a part in helping with muscle growth and repair, with this drop in Estrogen it's important that we support the body to maintain and grow our muscles.
One of the best ways we can do this is via strength/ resistance training. This type of training not only helps us build muscle mass but it is also incredible for building and maintaining our bone density as well. Weight training helps build and preserve bone, no matter what your age. Ideally we want to be doing this type of training 2-3 times per week.
She Moves workout recommendation - She Lifts. Try an example workout here
2. Low Impact Exercise:
For many women running and jumping is off the cards during this stage of life due the pelvic floor muscles becoming thinner and less flexible. This is where Low impact exercise is incredible. We can still work hard, get the endorphin hit but without the extra impact on the pelvic floor. If you are experiencing pelvic floor dysfunction please do not just push through it. Switch to low impact exercise and reach out for support.
She Moves workout recommendation - She Tones Low Impact. Try an example workout here
3. Restorative Movement/stretching:
There is so much going on within a women’s body during peri - menopause, it may not even feel like your own. Taking the time to slow it down and add some restorative movement and mindfulness into your week is key.
During this stage of life our stress hormone cortisol increases which means we can often be in that “fight or flight” response. When you’re not making a conscious effort to slow down and take the time to relax you are increasing the production of cortisol which can lead to fat storage. A simple act of breathing, slowing down your exhale breath can switch us into a “rest and digest” state and help immensely!
She Moves workout recommendation - She Flows - Stretch. Try an example workout here
4. Pelvic Floor Muscle Training:
This is a biggie and is why we harp on about doing your pelvic floor activations regularly. Like any other muscle we need to continuously be working on this amazing group of muscles to keep them working optimally. They need to have the ability to contract as well as relax. Making sure you have a pelvic floor programme in place is a must!
Recommendation: Check out our general health and well-being plans here. You can work 1:1 with a She Moves Trainer and get a personalized programme set up for you.
5. HIIT:
If you’re someone that is still able to run and jump and enjoy HIIT training without pelvic floor issues then your workouts should look a little different during this stage of life.
It's important to opt for shorter durations; why? If we are working for periods of 60 seconds or more we start to produce higher levels of the stress hormone cortisol in the body, which is already elevated during this stage of life (We want to keep this one down), so keeping it to short bursts is beneficial. This will still allow you to lift your heart rate, get those feel good endorphins flowing without having a huge spike in cortisol.
We hope this has been helpful! Keep moving and please reach out for support during this time if you need it - your GP, women’s heath physio or us at She Moves. We would all be happy to help pint you in the right direction at what can be a tricky time.
Ren & Jen xx
