Achieving Your Health Goals: Tailoring Exercise for Menopause Success

Are you still exercising the way you did ten or twenty years ago? Or do you think it’s too late to start? Exercise is an important part of aging well and staying strong. This blog covers why it’s important to exercise as we age, even if you haven’t been previously active. We’ll also cover why what you did before is not necessarily going to benefit you now and in the future.

Once we start perimenopause and go through menopause, the hormonal shift in our body affects how we lose weight, build strength, recover and stay pain free. Let’s explore how changing our approach to exercise can benefit us more as we age.

Understanding the Changes in Our Bodies After 50

Our hormones are intricately tied together. As we go through menopause and our estrogen levels decline, it can affect other hormones like cortisol, insulin and thyroid hormones. This can lead to increased stress, blood sugar imbalances and a slower metabolism. The decline in estrogen affects:

• Bone density-we can become more prone to osteoporosis and osteopenia.
• Joint health- our body doesn’t produce as much collagen which affects our tendons and ligaments. This may contribute to joint instability and injury.
• Fat distribution-leading to an increase in abdominal fat. This can significantly change our overall health, as it’s associated with higher risk of metabolic conditions such as type 2 diabetes, cardiovascular disease and hypertension as well potential effects on body image and mental well- being.

All of these factors make finding the right amount, type and form of exercise even more important.

Rethinking Our Exercise Approach

Back in my 30’s and early 40’s I would run 12-25 miles a week. As I approached my 50’s I could tell the wear and tear on my body was building. To avoid injuries and the need for joint replacements, I decided to switch to walking, cycling and hiking. This still gives me the benefit of weight bearing exercise for bone health but takes out the higher impact on my joints. In order to challenge my cardiovascular system and boost my metabolism, I do my High Intensity Training on my bike or bike trainer. I’ve done some form of resistance training since my twenties. Now that I’m postmenopausal I and staring osteopenia in the face, it is a priority and should be for you as well.

The Perfect Mix of Cardio and Strength

Cardio workouts are important, but more is not necessarily better. More specific workouts and more movement throughout the day will give us bigger benefits. Here’s an example of a week of cardio that’s ideal for the average woman in or after menopause.

• 150 minutes of cardio per week with two of those workouts, HIIT workouts of 20-30 minutes each. HIIT stands for High Intensity Interval Training. Start with a 5-10 minute warm up. Go as hard as you can for 20-30 seconds and then recover for one to two minutes. Repeat this interval. If this is new for you, start with 5 or 6 intervals and work up to 10. Cool down for five to ten minutes. (Note: Tabata training or HIIT’s that are done in some fitness classes may not have a long enough recovery period for women in menopause. Modify the workout to give you the most benefit.)
• More movement throughout the day. Walks after meals, gardening, golf, pickleball, walk an errand, dancing, yoga, etc.
• Build recovery days into your schedule. If doing a HIIT workout on Monday, do a nice long walk on Tuesday. If you love to run or cycle, be sure to give your body adequate time to recover from a hard run or ride.

Strength training is critical to improve and maintain bone and muscle mass. Read Empower Change: Building Muscle After Menopause to learn more about the importance of building muscle and how to go about it as we age. Include two strength training days into your week. Allowing yourself at least two days of recovery from heavy lifting. When choosing a strength program for yourself, include multi joint exercises that include pushing and pulling for your upper body and functional movement patterns for your lower body like squats, step ups, deadlifts and lunges. Rotational exercises and core work are important as well. I’m not a proponent of a focus on crunches and will write a blog post focusing on that soon.

Stability and Strength

Building stability for our joints and ligaments is important as we build strength. Building strong muscles without stability is like building a million-dollar house on a straw foundation. Learn how to stabilize your core, shoulder girdle and hips. If you notice as you squat, your knees or feet roll in or out, most likely your hips are unstable. Learning how to stabilize your core and your hips and perform your squat with proper biomechanics will help you fire the right muscles and prevent joint pain, muscle tightness and strain. 

Recovery is Key

Recovery from heavier workouts becomes increasingly important. Now that estrogen levels are lower our body needs more time to recover and repair. Plus, higher cortisol levels can lead to increased inflammation and stress on our body. Adequate recovery will ensure adequate recovery and lower the risk of injury. Rest and recovery are imperative for weight loss success. Lower stress levels will help our body lose fat and build muscle.

In Conclusion

Understanding that once we reach perimenopause, menopause and post menopause, exercise looks a bit different than it did when we were younger. Challenging ourselves with HIIT workouts and strength training to create overload and adaptation and then allowing enough rest for a full recovery will help us achieve our health and fitness goals.

Download my free eBook Happy Hormones to learn more about how you can support your hormones as you age.