I'm in my mid 40s and am very aware that my body is going through changes. Many women enter into perimenopause in their 40s - starting the transition into menopause. This means they might not be able to exercise how they did in their 20s and 30s but the good news is that exercise is extremely beneficial and all about keeping moving!
Here are 4 tips on how to exercise smarter in your 40s and beyond:
1. Increase aerobic exercise to reduce the risk of heart disease. Build up to the recommendations which are:
One high-intensity aerobic session
Two or three days a week of moderate intensity exercise
At least one weekly strength training session
At least one long session of aerobic exercise a week
2. Build stronger bones with strength training. As you get older the risk of breaking a bone increases. Women are more likely to deal with osteoporosis, which is weakened bone or bone loss, and is more likely as Estrogen levels drop at menopause. Strength training through bodyweight exercises, free weights such as kettlebells, and resistance bands are all methods I use in my personal and PT training workouts. They provide multiple benefits and variety to any routine.
3. Move more for a major mood booster- aerobic exercise improves anxiety and depression symptoms due to increased blood flow and the creation of endorphins, brain chemicals that are related to happiness. It doesn't have to be high intensity, it could be a walk with a friend or a 10 minute online cardio workout. Even if you don't feel like it, I guarantee you'll be pleased you did it!
4. Interval training in workouts will help ease menopausal symptoms. While exercise doesn’t prevent menopausal symptoms it can help to manage them. Interval training is a great way to ad some excitement and power to your workout routine - this could just be a few short minutes of jogging whilst you on a walk.
If you'd like to find out more about training with me to alleviate the symptoms of perimenopause or menopause, then please get in touch for a chat.
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