Exercising in Midlife

Why keeping fit in our Midlife is so important

It's no surprise that to hear that exercise is important at any age. However, for us ladies going through peri/menopause, the need to exercise becomes greater. This is because of hormone changes that we are experiencing, that directly impact on our physical health. 

Estrogen, is required for preserving bone density, so is basically a key regulator in maintaining bone metabolism. Bones are a living, growing tissue in the body and to enable their continued healthy functioning, they require Estrogen. During peri/menopause, we produce less Estrogen resulting in increased risk of bone density and risk of developing osteoporosis. 

Women going through peri/menopause may also experience muscle loss and general joint pain and stiffness, all due to these hormone changes.

Although peri/menopause is an inevitable process that all women will go through, there's step we can take to maintain our bone health.

Ensuring a well balance diet with high calcium and getting enough vitamin D, is really important, along with adopting a regular exercise regime.

Best Exercise for Midlife

What I've learnt during my perimenopause journey is that exercise is crucial but what I also know as a qualified occupational therapist, is that suggesting a 'prescribed' way to exercise, doesn't necessarily work for everyone. We are all unique and have different things that we enjoy and motivate us. The key thing is to find something you enjoy because this will support continued engagement. 

There's lots of research to indicate that weight bearing exercises are great for bone health. This can be gained in such a multitude if different ways. There can be a misconception that weight bearing exercises can only be done via lifting weights. Whereas, in actual fact, there's endless ways to achieve this. The main concept here is to understand that as soon as you are on your feet, you are weight bearing due to the fact that your legs are bearing the weight of your body via gravity. You can apply this concept in regards to any body position. As long as there is an element of resistance from gravitational pull.

Some examples: brisk walking, running, cycling, swimming, dancing, tennis, golf, skipping, gardening, yoga, pilates, going to the gym, weights, resistance bands, climbing the stairs, carrying the shopping bags....The list is endless. The key thing is to move your body frequently. Only you know what your limits are and how far you can challenge yourself. If you have any concerns about starting a new exercise, then you should consult your healthcare professional, who can advise. 

What has worked for me so far

Personally, I took up yoga around 5 years ago and have never looked back. There's so many different types of yoga that there's something for everyone, from vinyassa to yin. This means that I can adapt which style of yoga I want to do on a daily basis depending on what I feel I need that day (something fast paced or slow and restorative). Either way, all types of yoga encompass weight bearing positions. 

I have degenerative disc disease and yoga has significantly helped ease my pain. However, it's important to recognise that I know what modifications I need to make to ensure I don't make my back worse. It's a good idea to start any new form of exercise with someone who is trained in being able to show you how to make modifications that you may need.

What I also love about yoga, is that its more of a lifestyle rather than just an exercise. Meditating which is also an integral part of yoga, is equally as important to me in maintaining my psychological and brain health.

Please feel free to share your comments on anything you have found useful.

Good luck on your journey and remember, even a little bit of exercise is better than none at all and be as creative as you like...movement is key!