Top exercises for women in perimenopause or postmenopause is one of my favourite things to talk about.
Most women will think it’s a black and white answer. Do this exercise, this many times a week and you’ll achieve this desired result. A lot of women are looking to amp up their exercise routine to lose that sudden weight gain or stubborn belly fat, while some women already do exercise in some way, but are noticing weight gain or less energy, pelvic floor issues, or even new injuries with activities they once did. So the frustration mounts, the hopelessness creeps in and the search for the right exercise begins.
So we dig into the research. And yes, there are a number of research studies that will show you the top rated exercises for weight loss and fitness in your 30s, 40s, 50s and beyond, and we’ll talk about those.
But first, what is equally, if not more important, in my opinion, is tailoring your exercise routine to you, and what is concurrently happening in your life at the time. And not feeling guilty or less than about it! Let me explain by sharing a personal story.
I’ve been an athlete my entire life; I’ve competed in fitness competitions, and a large part of my identity is being in sport. And with that comes hours in the gym, on the court, etc. So for years my habit and mindset, that was for me to be and stay fit, that I needed to be doing a certain type of exercise, cardio etc. a certain number of days per week, in order to maintain that and my identity. But what I found was that in keeping that old mindset, a few things happened. I started gaining what I called inflammatory weight (I felt puffy and I was gaining abdominal fat); I felt more tired than energized after my workouts; I wasn’t enjoying them.
So I got an Oura ring; a technological device in the form of a ring that tracks your sleep and your recovery (amongst other things). With tracking my sleep and recovery I very quickly learned that I wasn’t prioritizing my sleep, and I was in fact overtraining. There is also a lot of research on the importance of sleep, and its association with weight gain and exercise. This simple tool and data was the permission I needed to begin my mindset shift around my exercise routine. I gradually reduced my time in the gym, focused more on functional total body weight training, and depending on my sleep and recovery and hormonal cycle, I’d up the intensity etc. I needed to do what was right for my body. And it worked.
My second example was during a very transitional and stressful time of my life. Without sharing personal details, I went through a very difficult 4-6 months. In that time frame someone else might have hit the gym harder, and that might have been perfect for them. But for me, I needed something completely different. My new exercise routine for a solid 4 months didn’t involve lifting a weight or any high intensity workouts. It was walking in the forest for about an hour a day with my dog, doing mobility work, yoga and hot/cold therapy; with no pressure or ‘get it done’ attitude, it was more go-with-the-flow and listen to what your body needs today. Because of the external stress in my life, being 50 my body needed everything it could get to calm and support my nervous system for the time being. Had I added high intensity workouts, I would have added to the stress load and likely caused weight gain for myself. Once the external stressors began to dissipate and my stress resilience was strong again, I was able to re-incorporate the ‘research’ based best exercises for women in perimenopause and menopause. That’s where I’m back today.
This was my story, others will be different. But I lived out my QUEEN Method.
Okay, now the research.
The benefits of exercise are well documented, and, if you’ve ever participating in an activity you like, I guarantee you’ve felt these benefits too:
● Increased energy
● Better sleep
● Better digestion
● Better mood
● Helps with depression and anxiety
● Improves cardiovascular health
● Helps maintain or build muscle mass
● Helps maintain or improve balance and coordination
● Improves brain health
● Improves bone health
● Improves sexual health
● Improves metabolic health
● Relieves stress
● Improves focus and creativity
● Creates new friendships and community
● Improves flexibility and endurance
● Improves ability to perform everyday activities like climbing stairs and carrying groceries
● Improves confidence
● Helps with body awareness and connectivity
● Instills discipline and habits that translate to other areas of life
● Creates new experiences and opportunity to learn
● Helps keep us young and able to play
● The list goes on
1. Weight Training/ Resistance Training/Balance Training - aim for 30-45 min of weight/resistance training 2-3x per week, making sure you include a good warm up and cool down. Your weight should be heavy enough that it challenges you (ensure proper form and breathing); and it should allow proper rest between sets. Bringing your cortisol (stress hormone) back down helps with stress resilience. Incorporating single leg exercises, balance work, and movements that are functional (old fashioned squats, deadlifts, lunges, carries, push/pull) may sound boring, but you can make them fun. Track your progress. Seeing your notable improvements in strength is always a confidence booster!
2. Cardio- maintaining cardiovascular and heart health is especially important for women as we age. Cardiovascular disease remains the leading cause of death in women. Loss of estrogen in menopause contributes to increased risk. Participating in daily movement, even 10 minutes of walking per day, will help support cardiovascular health. Engaging in fun activities like walking, jogging, swimming, hiking, tennis, pickleball, volleyball at least 2x per week for 30-40 minutes, or at a rate and pace you feel good in. I personally feel walking is one of the most under-rated cardio activities out there. You can do it anywhere, at a pace that can go faster or slower, helps with posture, reduces anxiety, its free and you can throw on a podcast or music if you like. Make it a morning walk where sunlight hits your eyes and skin, and you’re doing your body and mind and even bigger service.
3. Yoga- yoga is a great addition to your weekly routine if you’re not already doing it. Benefits include increased flexibility, mobility, strength, balance, mind-body connection, breath work and most importantly its ability to calm the nervous system.
Trouble knowing where to start? Start with what you love and what brings a smile to your face. The idea is to move your body in a way that feels good to you. There are so many ways to move and one size does not fit all. If you need motivation or accountability, you can reach out. If you’re new to exercise or recovering from injury, you can always reach out to a qualified trainer and I’m here to support you too.
Anna Olchowecki is a Registered Nurse Case Manager turned Women's Health Coach with over 20 years of experience.
She helps women in their 40s & 50s who are feeling frustrated by the weight gain, brain fog and hot flashes associated with perimenopause/menopause learn to work with their changing hormones so they can thrive in their roles as mothers, caregivers and working professionals while also feeling completely free to step into living the life they crave and deserve.
She serves women locally in Guelph, Fergus, Elora, Kitchener, Waterloo, Cambridge AND virtually worldwide.
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