Menopause
Frequently Asked Questions and Information
It is important to speak with your doctor before participating in any exercise program. The following is general information for educational purposes. EveryBODY is different and your doctor will be able to guide you on what is safe and appropriate for you.
Why is Daily Movement Important?
Mindset Plays an Important Role
Menopause
Menopause can be a scary and challenging time for many women.
There’s so much information, or rather miss information, out there.
However, I am here to tell you that even with all of the changes going on there’s a lot of things that you can control to help you remain vibrant throughout menopause and after. Looking at your nutrition, lifestyle, and exercise choices will be the start.
This is a time of change, however it’s also a new beginning where you get to shape what your life and future can look like. That starts with embracing this phase of life and your thoughts and feelings towards it.
What does it all mean?
pre-menopause, peri-menopause, menopause, post-menopause… What’s it all mean??
Let’s start by breaking down all the verbiage that is used in conjunction with the phases of menopause. Below is a general guideline of each stage. But every woman is different and experiences each stage differently.
Pre-menapause
During the stage you have your usual cycle
Peri-menopause
Your body is starting to move to the non reproductive phase of your life. This (average) 4-8 year period can consist of irregular cycles, hot flashes, mood swings, and other symptoms. You may experience some months with a period, while other months you have no bleeding.Typically this occurs between the ages of 39-51.
Menopause
This occurs when you have experienced 12 consecutive months without bleeding. On average, this occurs in women age 48-52. During this time you may experience physical and psychological symptoms. Common symptoms include hot flashes joint stiffness and pain fatigue vaginal dryness insomnia urinary incontinence anxiety depression mood swings and brain fog.
Post menopause
This phase occurs once you have gone 12 consecutive months without a period (menopause).
Exercise During Menopause
The first step is goal setting...
At this stage, you are beginning a new chapter in your life and setting goals is an important component.We take a look at your lifestyle and what you value and want to pursue and enjoy during this stage and beyond. Are you looking to be able to get up and down off the floor easily? To continue participating in tennis, golf, running, or a sport? To chase your grandkids and keep up with them? Do you want to pursue new social avenues, volunteer groups, or meet others in your community? Your goals will drive the plan we create moving forward. It may include aspects like exercising to help with mobility, ensuring you get enough sleep to have the energy to participate in the events you’re interested in, or starting a weight lifting plan to help you maintain your strength and independence.
Whether your goal is to remain vibrant throughout menopause by building strength to lift your grandkids… by creating the stability you need to prevent falling… or endurance to travel across the country (or world!) I work with you to develop a custom plan catered to your body, needs, and goals.
So often during this phase of life women find that the exercise methods they have been using previously are no longer working. As your body undergoes hormonal changes, your recovery time, muscles and energy levels can all be impacted.
Although there is no one size fits all plan, when working with women in this stage of life, I like to focus on adding in strength training and increasing/ build awareness of daily movement.
Why Strength Training?
Well, after about age 30, sedentary women begin to experience muscle loss (Sarcopenia). As we age the rate in which we lose muscle begins to increase (about 3-8% loss a year!). In addition, conditions that affect bone loss, such as osteopenia and osteoporosis, are a reality for many women during the menopausal years. In fact, women in their mid 40’s begin to lose .4% of their bone mineral density yearly and about 4.4% in their 50s. How do you combat muscle and bone density loss? Research shows that with proper nutrition and strength training, post menopausal and postmenopausal women can help to combat both muscle and bone density loss.
When we work on strength training together, I do so progressively. For some women, we may start with bodyweight exercises, using bands or even light weights a few times a week. Additionally, I include in exercises that challenge your balance and help increase your mobility (as appropriate).
Keeping an active lifestyle is important at all ages. As you get older and are no longer chasing toddlers or running kids all over town, you may have to become more intentional about getting up and moving. Staying active is also associated with better sleep, increased energy and reduced stress.
Whether it is volunteering at a local school, going for walks with friends, joining a local fitness class, or taking grandkids to the park, I can help you to develop a plan to incorporate more activity into your schedule that align with your goals.
Why is Daily Movement Important?
Mindset Plays an Important Role
As with any new adventure in life, your mindset plays a big role in your success. My focus is on a mindset of growth and gratitude to help clients celebrate all that has been accomplished up to this point, and all that you hope to accomplish in your future. It is easy to look around and find the women who are younger, have less wrinkles, appear to be more in shape, etc. Rather than comparing, I encourage clients to use this time as an opportunity to focus on a goal and look at the positive changes you are making for yourself.
In this time of change, keeping a growth and gratitude mindset is not always an easy task. By incorporating positive habits into your daily routine, such as writing in gratitude journals, daily meditation, removing negative influences, and goal tracking, we will work together to help set you up for success.