Movement during menopause and beyond is crucial for maintaining long-term energy and vitality. However, the same old exercise routines may not serve us well anymore due to hormonal changes in midlife. While you might not have given it much thought, hormones have always influenced—and been influenced by—exercise. This article delves into the science and art of optimizing movement to meet your needs before, during, and after menopause.
If you’re finding it challenging to get the results you want, it’s not your fault. Many exercise programs are not designed with midlife women in mind. Let’s unpack the truth about exercise for women in midlife and how to make it work for you.
Hormonal fluctuations during menopause significantly impact how our bodies respond to exercise. Interestingly, only 39% of exercise and sports medicine research includes women, despite our unique hormonal phases. Think about it. How many times have you ever been asked about your hormones when you started an exercise program? This lack of research means traditional exercise programs may not be tailored to our needs.
Tailoring Exercise in Midlife:
Type and Timing Matter: High-intensity workouts are best done early in the day when cortisol levels are naturally higher. This helps you use cortisol, the energy hormone, to your advantage. Evening high-intensity sessions can increase fat storage and disrupt sleep. If you miss a morning session, opt for a walk or yoga in the evening instead.
Listen to Your Body: Traditional guidelines on exercise frequency and intensity often don't consider how you feel right now. With declining estrogen, you're more susceptible to stress. If your energy levels are low, a gentler workout may be more beneficial than pushing through a high-intensity session.
Balanced Diet: For decades you have been conditioned (and still are) to exercise more and eat less. It will sabotage your fitness now. If you intentionally exercise, even if you wish to lose a few pounds, consider yourself an athlete. You have a goal. Whether it’s weight loss, energy, bone density, or muscle for metabolism, it’s an outcome. You’d never think an athlete could skimp on food and be able to perform optimally. Neither can you. For midlife energy that leads to old age strength and vitality your 80-year-old self will thank you for, you want muscle. Muscles require exercise stimulus, rest between, and high-quality fuel. Keep the balance between the three and you’ll find fitness easier (and perhaps faster) than ever. Simply put, muscles need fuel. Ensure your diet includes plenty of whole, unprocessed foods. High-quality protein is crucial for muscle repair and growth.
Prioritize Strength Training: “Resistance training is the only exercise that can boost metabolism without increasing aging.” – Dr. Joel Furhman. If you didn’t know, “cardio” actually ages you faster by inducing oxidative stress. The more endurance queen you are, the more oxidative damage you do. Do we need some cardio? Yes. But much less than we’ve ever thought, and the older you are, the higher proportion of strength training and other anaerobic (HIIT) work you need compared to that aerobic exercise. Strength training is key to preserving muscle mass and boosting metabolism. Aim for at least two total-body strength sessions per week to maintain muscle and support metabolic health.
Don't Skip Recovery: A rumor got started in the fitness industry decades ago: you only need 48 hours between strength training sessions. The research actually stated that there should be a minimum of 48 hours between strength training workouts for the same muscle groups. However, gyms and trainers encouraged MWF classes, right? And we all complied. After 40, your body might need more than 48 hours between strength sessions for optimal recovery. Listen to your body and allow sufficient time for rest and repair. For women in midlife, fatigue and exhaustion are common. By lifting just twice weekly (total body is proven to be the best metabolism stimulator), you get all the benefits and none of the exhaustion or “couch compensating” of the past. Recovery also requires you to tend to your overall nutrition, protein needs, as well as sleep. You can and should exercise between resistance training. Scheduling your interval training, yoga, or walks to complement your resistance training is a part of recovery, too.
Embrace the Change
Menopause is a natural phase of life that should be celebrated. It's a time to focus on what your body needs now, not what worked in your 30s. Movement through menopause requires a mindset shift. It’s about finding balance and recognizing that less can be more.
Embrace this new chapter by learning about your hormones and how to work with them. With the right approach, you can enjoy improved energy and vitality. Remember, your body has an incredible ability to adapt and thrive with the right support.
For more personalized guidance, feel free to reach out. Together, we can optimize your movement and health during menopause and beyond.
