INSPIRE for Change - 7 keys to healthier exercise in the Menopause

In September I will be hosting a FREE INSPIRE for Change workshop in Sevenoaks. If you'd like to come along or find out more click here!  

1 Smile

At this point in our lives I believe we shouldn't be doing something that makes us grumpy. A class we hate, an exercise that isn't  POSITIVELY making us feel GOOD, a race that is too long. Think about what makes you SMILE, is it dancing, watching your dog bounce through the long grass on a walk, swimming outside in a freezing lake ( yes some people just love that).

Choose something that makes you feel good - you are more likely to stick to it.  

2 Sweaty

I know we are all fed up with sweating when we don't want to be, but exercise that makes you sweat means you are working your heart, and increasing your metabolic rate. Heart Disease is still a big killer for women in their 50's so making sure that muscle is regularly given a good workout is important to prevent that occurring. 

3 Short

DROP the 60 minute workouts if they don't work for you. It is amazing how effective a 20 minute workout can be and if you are new to exercise it won't seem so onerous. Find a class near you with an instructor who understands the changing needs of women in the menopause or, if you live nearby, come and try my Hi Met class! 

4 Strong

Not skinny. As we age so our muscles get smaller and bones lose their density. The BEST way to reverse both of these issues it to do weight bearing exercise. This means you are  using your own body weight. Running is a great option for some women,  it provides a multitude of benefits for the mood, as well as the positive effect on bone and muscle. If you HATE running - then it won't be right for you, so think about fast walking at a pace that makes you puff. It will have a similar affect without you dreading it.

5 Slow and Stress Busting 

In addition to the sweaty stuff, it is VITAL to include some kind of recuperative exercise such a Yoga, Thai Chi, swimming or walking. The aim of this type of exercise is to reduce our stress hormone - cortisol, and learn to slow down and relax. This type of exercise can easily be built into a normal day if we plan ahead. Make the dog walk a slower one, follow an online Yoga video if you can't get to a class or have a weekly genltle swim with a friend.  

6 Specific to YOUR needs 

In this phase of our lives I recommend you find a class or instructor who understands your needs. Make sure they give you a range of options so that you can start at a level that is right for you. Anyone who tells you that 60 seconds of start jumps is fine - should be avoided in my opinion. 

7 Sociable

This may be the last in my list, arguably it could be the first and most important. Having someone to be accountable to makes us more likely to succeed. Find a partner to go to a class with or go for a walk or run with, join a group or a club - and enjoy meeting and sharing with others in the same boat as you.