In the last post, I talked about simple things you can do to make the most of your workouts and help reduce the risk of injury. In this post, I’m going to talk about some simple ways that you can be healthy and fit during menopause and beyond.
There is no doubt that being active keeps you healthy and strong. We all know that exercise is important for everyone, but more so when you’re going through menopause.
As I’ve discussed before, there are lots of little things you can do to get fit and stay in shape, such as jogging or taking a brisk walk every morning. Take up a sport like netball, hit the stairs instead of the lift, or get a membership at a local gym and workout a few times a week.
Typically, people workout for 3 reasons.
- Is that they are overweight and want to lose the extra pounds.
- Is that they are underweight and want to add healthy weight.
- Is because they enjoy physical activity and like to keep in shape.
Shifting mindset as you go through menopause is important for a number of reasons. One of them includes, making small changes to your routines to incorporate exercise so that it becomes your everyday. This is key to maintaining long term bone and heart health.
The best exercise plan should include cardiovascular and weight training exercises.
(You know I have to say it!) Just like taking a new medicine, you should check with your doctor before beginning any new form of exercise.
Big benefits of regular exercise
It’s the easiest way to maintain and improve your health and help protect yourself from a variety of diseases that can lead to disability or premature death. Menopausal women are more at risk of heart disease, stroke and osteoporosis.
Studies have shown that regular exercise makes you feel happier and increases your self-esteem. It can also help alleviate and even prevent the onset of depression and anxiety.
An active lifestyle helps you live longer than a person who doesn’t exercise at all.
Keep in mind that if you haven’t worked out for a while you should start slow and build up your stamina gradually. You should do the same when it comes to changing your diet. It takes time to break old habits, so be patient with yourself.
If you find yourself struggling, you can and should consult with a dietitian or other professional to help you create a healthy eating plan. They will begin by evaluating your health, lifestyle and then create a plan specifically tailored to your needs.
TIP: A good diet should have food from each of the five food groups. Find out more here: https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/
A healthy diet should consider two things. The first is carbohydrates, which can come from oats, rice, potatoes and cereals. However, the best source comes from vegetables and fruits since they have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.
The second is fat which should come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be consumed in small quantities to gain or lose weight. Carbohydrates and fats should be eaten in the correct amounts to maintain balance.
It’s also a good idea to eliminate unhealthy habits like smoking and excessive drinking. Be careful about making too many changes all at once though. Small, gradual ones are easier to maintain in the long run rather than huge sweeping changes.
Make sure you look for the next post soon. I’ll be talking about maintaining your fitness while you’re on the go!
Are you on the menopause roller coaster and wondering how you're going to get through the next few years?
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