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 and to make sure you know your reason for exercising.
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.
- They think they are overweight and want to lose the extra pounds.
- They think they are underweight and want to add weight.
- They enjoy physical activity because it makes them feel good.
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.
It’s important to establish a routine of movement and activity that works for you and its with your lifestyle. It’s also important to understand why you want to exercise or move more as this will keep you motivated.
The best exercise plan should include cardiovascular and weight training exercises. This is important during menopause to support bone health and reduce the risks of heart disease.
(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.
Nutrition
If you find yourself struggling with knowing how to achieve balance in your diet or foods that might help with symptoms, you could consult with a dietitian or other professional for advice. They will begin by evaluating your health, lifestyle and then give advice specifically tailored to your needs.
TIP: A balanced 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 balanced diet should consider two things. The first is carbohydrates, which can come from oats, rice, potatoes and cereals. Other good sources include vegetables and fruits since they have phytochemicals, enzymes and micronutrients.
The second is fat which should come from mono and poly saturated food sources rather than animal fats. If your aim is to lose weight, you should reduce the amount of fat you consume.
It’s also a good idea to eliminate unhealthy habits like smoking and excessive drinking. We know that smoking and alcohol affect health negatively but 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. Start by reducing rather than stopping completely.
Make sure you look for the next post soon. I’ll be talking about maintaining your fitness while you’re on the go!
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