One of the most wonderful parts of aging is discovering what you do and don't like.
Despite myths about midlife and menopause being a period when women should downshift, take it easy, or be careful, it's actually a terrific time to suppport all kinds of physical activities - ranging from sports to physically energetic hobbies to everyday life. Women in midlife are often more sure of their abilities and preferences, more courageous in exploring, and less likely to care what others think of what they're doiing.
And, midlife is often a time of "wake-up calls" for women. Perhaps the annoying joint pain that was an overnight visitor after a tough workout in your twenties is now a long-term companion to you. Perhaps the training program that got put off while juggling other things seems more pressing as your physical fitness levels start changing. Perhaps you were a competitive athlete in your twenties and have realized you are itching to do that sport again in your fifties. Or perhaps you're now thinking ahead to the next half of life - and realizing the best time to tackle prevention is now.
Whatever the reason, many women find new opportunities in midlife to renew and refresh their relationships with physical activity.
Of course, all bodies have limits, and aging bodies have plenty. For instance, recovery is slower. There are often more aches and pains. Older bodies will need more warm-ups and cool-downs, more mobility and movement prep, and more care in technique and general safety.
You will notice that we often use terms like activity and movement instead of exercise. That's because moving our body is about much more than what we might do in a gym or as part of an organized sport.
All movement - whether a structured workout or not - adds up. There are nearly infinite ways you can move your body, and even small movement "snacks" (e.g., houswork, yard work, walking the dog, playing with kids or grandkids) come with positive benefits.
Take a broad perspective on movement and staying active.
BENEFITS OF EXERCISE
Let's start with a warm-up: The general awesomeness of exercise. Regular physcialy activity and movement have an astonishing range of benefits for physical, mental, emotional, and social health.
Exercise can also directly and indirectly affect overall health and well-being issues that are part of midlife and menopause - either by targeting specific aspects (e.g., balance, pelvic floor function) or by improving quality of life.
While the benefits of exercise through menopause are extensive, the list that's specific to midlife includes:
Maintaining or increasing bone mineral density (or reducing the rate of loss).
Reducing the risk of osteoporosis or osteopenia.
Maintaining or gaining muscle mass.
Maintaining or gaining strength and function.
Improving balance.
Improving pelvic floor health.
Reducing hot flushes and night sweats.
Reducing joint pain, headaches, and dizziness.
Improving quality of sleep and reducing insomnia.
Improving mental health and well-being.
Improving quality of life.
Decreasing severity of low back pain.
Decreasing risk of urinary incontinence.
Maintaining (or improving) physical fitness.
Improving tendon, ligament, and joint function.
Reducing risk of musculoskeletal injury.
Improving mood.
Improving cognition.
As you can see, exercise through perimenopause and postmenopause, can be incredibly beneficial to your physical, mental, and emotional well-being.
WHAT AND HOW MUCH MOVEMENT IS IDEAL?
What movements should a woman in menopause do? Most importantly: whatever she injoys and will do consistently. I'll share some recommendations, but don't get stuck on rules or "shoulds."
Focus on what works for you.
That means prioritizing the movements that are energizing (or relaxing), fun, and engaging, and that build your capacity and confidence while suiting your unique body. Focus on finding the movements that make you feel good and get moving as often as possible and in as many different ways as possible.
That said, it's important to know what the guidelines say and the levels of exercise you should strive for.
The recommended amount of weekly exercise for menopausal women is:
At least 150 minutes of moderate-intensity physical activity (e.g., brisk walking, moderate cycling, rowing, swimming), and
At least 2 strength training sessions
... ideally spread over three or more days.
In real life, that means you should be doing something that feels a bit strenuous most days of the week and engaging in consistent, progressive strength training.
There is some rlexibility here. For example, if you prefer vigorous-intensity exercise (e.g., vigorous hiking, fast cyclying, running, boxing), you can swap out the moderate-intensity activity and focus on getting 75-150 minutes of more intense activity per week. Instead of a traditional strength session, you can swap for an alternative activity (e.g., calisthenics) that strengthens muscles and loads the skeleton.
Additionally, it's important to supplement these activities with exercises for mobility, balance, pelvic floor health, and power.
This might sound like a lot, but I at Moxie Fitness & Wellness, I teach you to pull this all together so you know exactly what to do to create a well-balanced and enjoyable program for yourself.
MENOPAUSE EXERCISE GUIDELINES: WHAT'S IDEAL VERSUS WHAT'S REALISTIC
What's ideal or recommended isn't realistic for many clients.
While some clients will smash physical performance expectations with time and practice, others will never get to the "ideal."
And that's OK.
There are three important things to consider:
Many women are starting out inactive or much less active. For instance, 60 percent of women in the United States don't meed the recommended amount of physical activity, and 25 percent aren't active at all. That means there's a huge gap between what's recommended and what's realistic for many women. On the plus side, evidence suggests that around half of older adults are at least doing enough movement to get some small health benefits.
Recovery capabilities decline as women age. That means you might need to gradually increase the time you spend exercising each week (more slowly than a younger client might) to give your body time to recover and adapt to the increase in exercise stress.
Movement history matters. Age and time magnify habits and behaviors. For instance, a 20-year-old sedentary person and a 20-year-old active person will have a gap in their abilities - but the average gap in abilitites between a sedentary 60-year-old and an active 60-year-old will be much larger. When considering howmany minutes you should be exercising each week, take into account your current training level and your training history across your life span.
WHAT YOU CAN DO
Look at your "movement story." What has your experience been throughout your life with movement, activity, and exercise? Then, you can
Look for small wins, and increase demands gradually. Even if you aren't able to meet the recommended guidelines for exercise because you were previously sedentary or struggle with fatigue or pain - any physical activity will benefit you, even lower-intensity activity.
Stay creative and flexible, and don't get stuck on "shoulds." Throw out rigid rules and expectations and work on YOU.
Focus on fun. When movement is enjoyable, you'll be more likely to do it. When it feels like a chore, you might not. Direct your attention to all the benefits and good things about movement such as getting outside, the mood boost, the stress relief, the pump after a good strength workout, and so on. Where possible, be playful. Unless you are a world-class athlete preparing for the gold medal round, this isn't serious business.
Look for the sweet spot. Your goal is to find the right amount of activity that benefits you, that you'll do regularly and consistently, that you enjoy - and that you can recover from.
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