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Exercise & Menopause

The importance of exercise

When people ask if they exercise there can be such a variety of responses- understandably! These include:

  • ‘No, I don’t have any time’
  • ‘Yes, I am on my feet all day’
  • ‘I go swimming twice a week’
  • ‘I walk the dog twice a day’
  • ‘I cycle to and from work’
  • ‘I am a member of a gym and sometimes go to classes’

The most important type of exercise women can do, in my opinion, is strength-based exercises and the reason for this is that women are at a much higher risk of developing osteoporosis. As we go through the ages, our oestrogen levels drop and this has an impact on bone density and structure. It happens at a much higher rate than seen in men. There are additional risk factors as well, such as smoking or excessive alcohol intake, extremely low body weight, poor nutrition, some autoimmune and endocrine conditions, and long term oral steroid use.

By doing some strength-based exercises not only during the perimenopause, but throughout our lives, we can improve our bone density and reduce our risks going forwards.

And this is not about getting massive or entering a bikini body competition ladies! This is about getting stronger, fitter, improving mobility and being more functional in our day to day lives.

Strength based exercises can be done by using our own body weight or using dumbbells and Olympic bars. Whatever your ability, (or lack of) the Personal Trainers at The Bespoke Clinic will help you develop your strength, improve your confidence in moving and lifting and help reduce your risks of age related and hormone linked conditions like osteoporosis, metabolic syndrome, cardiovascular disease. You will see results and be motivated to keep it going!

Other benefits of exercising in general are:

  1. Hormonal regulation: Regular exercise can help regulate hormones and mitigate some of the symptoms associated with menopause, such as hot flushes, mood swings, and sleep disturbances.
  2. Weight management: Menopause often leads to weight gain, particularly around the abdomen. Regular exercise, including aerobic activities and strength training, can help control weight by boosting metabolism and maintaining muscle mass, which tends to decrease with age.
  3. Cardiovascular health: As oestrogen levels decline, women become more susceptible to cardiovascular disease. Exercise improves cardiovascular health by lowering blood pressure, improving cholesterol profiles, reducing the risk of heart disease, and enhancing overall cardiovascular function.
  4. Mental well-being: Menopause is often accompanied by mood swings, anxiety, and depression. Exercise stimulates the release of endorphins, which are natural mood-enhancing chemicals, leading to improved mental well-being and reduced symptoms of depression and anxiety.
  5. Sleep quality: Many women experience disrupted sleep patterns during menopause. Regular exercise has been shown to improve sleep quality and duration, helping women get better rest and reducing sleep disturbances.
  6. Cognitive function: Hormonal changes during menopause can also affect cognitive function and increase the risk of cognitive decline. Exercise has been associated with improved cognitive function, including enhanced memory, attention, and overall brain health.

Make an appointment with one of our amazing personal trainers who can help you continue or even start your journey. Izzy is also trained in Nutrition and Josie is a Yoga Teacher. Tap into their expertise so we can look after the whole of you.

Be strong 

 

 

 

author avatar
Dr Neetika Dang
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