Yes, you CAN get fit and shine while hot flushing. This is how.
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What sorts of exercise should you do in perimenopause and menopause? Donna Groves, author and wellness warrior, shares her story.
Loving Exercise in Midlife
I love exercise. It fills my cup. It makes me feel energised, powerful, strong and happy. Endorphins are my superpower. I’m inspired by the old ladies rocking it at my gym; all power to them and I want to be part of their tribe. I swear I’m going to die with weights in my hands.
I didn’t always love exercise so much. It came through habit building.
I didn’t always love exercise so much. It came through habit building. It came through building connections. It came in my menopausal years. It became my impetus for growth and transformation.
One of the biggest changes I’ve made as a result of my process of transformation, and while suffering through perimenopause, was to reduce my HIIT-style classes and excessive exercising (which was almost a form of self-punishment) and increase moderate cardio sessions. Menopause has made me understand that my body needs to be preserved, and too intense exercise will wear it out. In these years I have learnt to be more present with my exercise. I delight in long walks, light jogs, swims, kayaking. I also delight in my muscles and strong body.
By mixing it up and not excessively exercising, I am being kinder to my body. I want to be able to exercise when I’m ninety, so I’m actively trying to preserve my body now. Exercise makes it stronger and will contribute to longevity, but I want to be able to exercise for as long as possible.
Menopausal Muscles
Strength-based training is even more essential in middle age. As neuroscientist Paul Taylor says, ‘In middle age, the most important thing is to lift heavy shit,’ and he is absolutely right. Weight/strength training boosts metabolism, improves stability, and decreases the risks of osteoporosis. As oestrogen levels drop, bones become weaker and more brittle. Lifting weights builds bone mineral density and makes us stronger. Feeling strong is a super power all middle aged women should have. Feeling stronger in the menopausal years is so liberating and joyous and it truly helps with the symptoms,
Over fifty, our muscles start to break down and we naturally lose muscle mass. Weight training builds lean muscle. The old fallacy that we bulk up with weight training is absolutely wrong. More lean muscle mass means the metabolism increases, not decreases. We need to lift weights two to three times a week. The experts are pretty clear: this is the most important part of our exercise routine as we enter middle age.
Over fifty, our muscles start to break down and we naturally lose muscle mass. Weight training builds lean muscle.
Cardio needs to be (generally) milder, and can include long walks, slow jogs, bike rides and swimming. I still like my HIIT cardio, so I still do two to three sessions a week, but it used to be every day. I also love yoga and pilates. Actually, I love yoga a lot more than Pilates. I often find pilates (especially reformer) a bit of a chore, but the benefits are undeniable.
If you’re starting from scratch, reformer Pilates is a good way to commence strength training. It is also good for flexibility. The important thing with exercise is to try to find what you love. When you love it, it isn’t a chore.
Also, ensure you have the correct mindset. Exercise is much more about your mental health and physical health than it is about losing weight. If losing weight is your objective, exercise is, at best, twenty percent of the equation. Nutrition is eighty percent, the simple message is to eat more, not less, and eat right.
What should you do? There’s a whole lot of research out there, but nearly everything I read advises that middle-aged women should do two to three strength-based sessions a week, and moderate cardio most days.
This could look like a half-hour walk or swim most days, and three half-hour weights sessions at the gym or at home. You could start with body-weight sessions, and even search for free sessions online. Start slowly. If you can afford it, get assistance at the gym. Or read advice online or get an online trainer or program. Just build those muscles. It will feel great, I promise, and a stronger body really does contribute to a stronger mind.
Exercise for Mental Health
Exercise is a huge part of my strategy to maintain mental health. My husband constantly reminds me that I don’t need to exercise every day, but for me it’s so important mentally. It gives me clarity and focus, and it clears my mind. I am fully present when exercising and that is such an act of self-care.
My exercise routine includes playing over 35’s women’s soccer (made my debut at 52 years old), coaching my daughter’s netball team, running, long walks with my puppy Piper, kayaking, standup paddle boarding, pilates, swimming, yoga, weights, spin/bike classes, bootcamp. I mix it up as much as possible to include some strength and some cardio each day and I make it as fun as possible. I also do as much as I can with my husband and daughter.
Finding the Time to Exercise
You’re probably wondering where I find the time for all this. I am organised. I get up at five am, making sure that my exercise gear is already laid out. I have my glass of water. I do my morning routine, which includes exercise.
You’re probably wondering where I find the time for all this. I am organised.
Every hour when I’m at the office I do what are called ‘movement snacks’: I lift kettle bells, do jumping jacks, push-ups and sit-ups. I have a protein-rich lunch and take at least a 20-minute mindful break where I focus on eating and quiet.
I park at the spot furthest away from the shops. I always take the stairs. The little things help.
You just need to start. Get off the lounge and preferably outside. Breathe and get started. If you have kids, include them. My best moments with my younger daughter have been out walking or running.
The miracle of menopause for me has been to channel exercise into a vehicle of connection and growth. Menopause isn’t a time for limitations – it’s a time for transformation. Exercise and Nutrition are in your control!
About Donna
Donna Groves is the author of SHINE - your definitive guide to midlife. Donna shares her authentic voice and empowers women to embrace their own quest for personal growth and purpose especially in their middle and menopausal years. It is raw and confronting, but ultimately the story of hope and transformation.
Her book Shine was released on October 5 2023 and is available at www.donnagroves.com.au and at all good book stores.