It’s a well-known fact that menopause is an inevitable part of our lives – unfortunately it’s something we simply can’t avoid. While it marks the end of our reproductive years, it doesn’t mean we should stop taking care of ourselves. In fact, it’s more important than ever to prioritise our health and fitness during this time.
What is menopause and how does it affect my body?
Menopause is a natural biological process that occurs when a woman stops menstruating, typically between the ages of 45 and 55. This transition can lead to a range of physical and emotional symptoms, such as hot flashes, mood swings, weight gain, and loss of bone density. However, with the right approach, we can manage these symptoms and stay healthy and fit during this time.
Reducing symptoms of menopause
One of the best things we can do for our bodies during menopause is to stay active. Exercise can help alleviate symptoms such as hot flashes and mood swings, as well as reduce the risk of heart disease, osteoporosis, and other health conditions. In fact, a study by the American Heart Association found that post-menopausal women who exercised regularly had a lower risk of heart disease compared to those who were sedentary.
What is the best workout for menopause?
There are many! Low-impact cardio exercises such as walking, cycling, and swimming are great options, as they are easy on the joints and can help improve cardiovascular health. Strength training is also important during this time, as it can help prevent muscle loss and increase bone density. Resistance bands, free weights, and weight machines are all effective tools for strength training.
Another workout that is particularly beneficial for menopause is reformer Pilates. This type of Pilates is performed on a special ‘reformer’ machine that uses springs and pulleys to provide resistance. It focuses on strengthening the core, improving posture, and increasing flexibility. Reformer Pilates is a low-impact workout that is gentle on the joints, making it a great option for women experiencing joint pain or stiffness.
In addition to exercise, it’s important to pay attention to our diet during menopause. A healthy diet can also help manage those symptoms we mentioned earlier – hot flashes and mood swings – as well as reducing the risk of chronic health conditions. Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein is key. It’s also important to stay hydrated by drinking plenty of water throughout the day.
Finally, it’s important to prioritise self-care during this time. Menopause can be a challenging transition, both physically and emotionally. Taking time for ourselves can help us manage stress, improve mood, and boost overall wellbeing. This can include activities such as meditation, yoga, or simply taking a relaxing bath or reading a good book.
Menopause is a natural part of life, but it doesn’t have to be a difficult one – it’s something we can navigate successfully with the right approach. Staying active and hydrated, eating a healthy diet, and practicing self-care are all important ways to manage symptoms and maintain overall health and fitness.
If you’re ready to create a workout routine to support the transition, don’t forget to try out reformer Pilates. It’s a great full-body workout that connects body and mind, and a fantastic workout for our menopausal years as it helps strengthen your core, improve your posture, and keep you feeling fit and fabulous!
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