Optimum exercise for the menopause years

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Optimum exercise for the menopause years

A woman’s risk for numerous medical conditions, including breast cancer, type 2 diabetes, osteoporosis, dementia and heart disease rises during and after menopause. Working out regularly, appropriate nutrition and maintaining a healthy weight can help offset these risks.

Research has proven that running for 60 minutes or more on a running machine or cross trainer is counterproductive to our metabolism, doesn’t burn fat, (you may have found that the exercise you did in the past isn’t working for you now?) and can contribute towards oestrogen dominance, which in turn adds to any unpleasant menopause symptoms and continued weight gain … whatever you try!

There is however an very important range of exercises that need to be considered to help reduce unpleasant menopause symptoms and halt or delay the onset of those long term chronic disease mentioned above.

Here are my top 4 for you to consider, and if you can embrace more than one, the greater the benefits will be as each have their niche.


1. High Impact Interval Training (HIIT) during menopause

Research is showing the best exercise for the mid-life years is HIIT, which involves exercising to a high level in short spurts, and relaxing in between before exercising again. For example, exercise 30 seconds, relax 30 seconds over a 20-30 minute time period.

Often done in a gym with a variety of equipment. But it doesn’t have to involve expensive gym membership or equipment you’ll be pleased to know!

You can employ exactly the same principal when you are walking, e.g. power walk for 30 seconds, walk slower for 30 seconds, for 30 minutes 3-4 times/week. You can even do this indoors!

HIIT exercise is fat burning, boosts metabolism, reduces chance of cardio problems. Oestrogen helps protects the heart, decreasing levels through menopause leaves us more susceptible to heart disease, the biggest killer of age 60+ women!

Start with exercises you are comfortable with, and gradually build up, and most importantly BE CONSISTENT for maximum benefits and results.


2. Rebounding for exercise through menopause

One of my favourite exercises is on a rebounder (mini trampoline). Jump up and down vigorously for 30 seconds, relax for 30 seconds. Keeping this up for 20 minutes at any one time may be more difficult initially, but you can always split this up into 2 x 10 minutes in a day. It’s really versatile, suitable for all ages and abilities, and there are lots of exercises you can find on YouTube.

Rebounding helps with muscle mass and bone density, and is a perfect exercise if you suffer from hip and knee joint problems.

Other benefits during menopause?

  1. It stimulates the lymphatic system leading to your body eliminating toxins, bacteria and other waste products, including old hormones. Great for hormone balance.
  2. Improves balance and co-ordination helping prevent falls and fractures.
  3. Promotes stronger bone density, strength and formation helping prevent osteoporosis.
  4. Boosts oxygen levels helping every cell in the body function to its very best. Also boosts the appearance of the skin so we look as well as feel good!

Both of the above I encourage members of the Natural Menopause Road Map on-line programme to follow as they can so easily be done at home, slotted in the day.


3. Essential strength training during menopause

Muscle loss or Sarcopenia (the medical term) is one of the least well known symptoms of our perimenopause and menopause transition and is a cause of concern for so many women.

Did you know – From the age of 39, we lose 1/5 lb. of muscle every 12 months.

This increases to 1lb. every 12 months from the age of 50!

Although seldom discussed it has serious consequences if not managed. As we lose our muscular system our overall structure including our bones and joints become weaker and smaller.

Therefore this leaves us vulnerable to weight increase, injury and when combined with osteoporosis it can lead to broken bones including hip fractures and potential hospitalisation.

Did you know – That 1 in 2 women and 1 in 5 men suffer bone fractures due to falls!?

Follow this link to find out more from Adelle Martin, executive mid-life transition coach, who shares her top tips to maintain your strength and form through mid-life and menopause.

For more detail on how declining oestrogen levels affect our muscle mass watch this great presentation on our YouTube channel: https://youtu.be/_7Fna0NHmsg


4. How can Nordic Walking to help with menopause & long term health?

Walking has to be one of the simplest, cheapest and most effective exercises for all ages, and walking for health through your mid-life and menopause is highly recommended.

Is it as simple as putting one foot in front of the other? Well, yes and no. There are other considerations to get the very best out of your daily walk.

In this blog I’d like to introduce you to Nordic Walking. You may have seen people out walking with poles that resemble ski poles?

Nordic walking has many, many health benefits, including the reduction of symptoms associated with menopause. It helps reduce joint and muscle aches and pains, burns calories, improves postures, strengthens your core. Nordic walking is also associated with reductions in body fat mass, “bad” cholesterol and triglycerides, depression, anxiety, chronic pain, and waist circumference, and increases in “good” cholesterol, endurance, muscle strength and flexibility, walking distance, cardiovascular fitness, and general quality of life. Who thought something as simple as walking with two poles, done correctly, could have so many benefits!

Plus, Nordic walking is fun. It can be a great social activity if you join one of the Nordic walking clubs popping up across the country. You get to meet new people AND enjoy the fresh air and wonderful scenery we have here in the UK.

HERE Nordic Walking experts walx.co.uk  explain more about this really effective exercise.

Others you may like to embrace for their benefits include:

Yoga to help calm the nervous system, keep you flexible, centre the mind and  help reduce hot flushes, irritability, fatigue. Here is a 5 minute menopause yoga sequence for you to follow: https://vimeo.com/224673964/1ef4c5c679

Hool-a-hoop. It’s not just for kids! This exercise is great for toning the midriff and keeping your spine flexible.

Dancing to help you build muscle, keep you flexible, exercise the mind due to remembering the routines. Turn up the music and dance like no-one is watching!

Combining movement AND nutrition are essential for maintaining health not just during menopause, but so importantly ensuring your optimum health BEYOND menopause.

What can you do to increase your exercise level? Please do share.


Helping busy ladies naturally create harmony and  health through the menopause years and beyond.  Regain control, confidence, and be free to live the life they choose.

A full hysterectomy in her 30s led nutritional therapist and health coach Clare on an amazing adventure exploring the many opportunities available to manage her enforced menopause and create long-term health.

Clare prefers the natural approach, and qualifying in nutritional therapy gave her the confidence to come off HRT, take back control of her life and health, and look forward to living the best third of her life free of prescription drugs. Understanding the importance of creating harmony of health of both body and mind through menopause and beyond, she’s now on a mission to inspire, educate and empower other women, too. Help them create their ‘new life’.

Click HERE to find out more about how Clare shares her years of exploring, experience and knowledge through 1:1 consultations and online programmes. If you’re now ready to take back control of your hormones and life through natural nutrition and lifestyle changes, you can request a FREE 30 minute consultation with Clare to discuss what would work for you.


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