Exercise in Menopause | The Power of Movement
Exercise in menopause - a change for the better.
Tracey’s story:
Personal Trainer, Tracey Sanderson, is an exceptional member of our sister venture, Menopause Movement. Her warm and welcoming spirit is transforming women’s lives in menopause, one step at a time, by advocating for the power of movement and exercise during the menopause journey.
Tracey's own story of dealing with the impact of menopause, is a tale of resilience, positive change, empowerment, and making a difference in her local community in Otley, Leeds.
Tracey embarked on her own menopause journey at a time when she was going through the most challenging life events – the heart-wrenching loss of her son and navigating the complexities of a custody battle for her grandson. These emotional and psychological struggles, combined with menopause weight gain and feelings of overwhelm cast a shadow on her physical and mental well-being. Rather than succumb to these challenges, instead, she drew strength from her history of embracing exercise and hit the gym!
She used the transformative impact of how exercise had moved her from where she had been, to where she ended up – fitter, stronger and healthier - to inspire other women at the gym. With their encouragement she embarked on a new mission – training to become a Personal Trainer herself.
The result? A woman in her mid-50s, facing life's formidable challenges head-on emerged as a symbol of strength and resilience to deliver game changing ‘Reclaim Your Menopause’ exercise programmes to the women in her local community. She’s created her own program focusing on resistance training, building strength, flexibility, and cardiovascular fitness in menopause.
Tracey's experience demonstrates that movement isn't just about shedding weight; it's about shedding limitations, doubts, and inhibitions. It's about discovering a renewed sense of self and embracing life with open arms.
How can exercise help menopause symptoms?
Regular exercise offers a range of evidence-backed benefits for alleviating menopause symptoms. Movement plays a pivotal role in improving both physical and psychological aspects, helping to:
manage weight and maintain muscle mass, which can help counter the metabolism changes often experienced during menopause.
promote cardiovascular health by lowering the risk of heart disease and high blood pressure – conditions that can become more prevalent after menopause.
improve bone density and strength, particularly through weight-bearing exercise, can reduce the risk of osteoporosis that can intensify with hormonal changes.
reduce the frequency and severity of hot flushes and night sweats.
lower the chances of falls and fractures by incorporating flexibility and balance exercises into routines.
enhance sleep quality, which is often disrupted during menopause.
stimulate the release of endorphins, enhancing mood and reducing anxiety and depression, which can be exacerbated in menopause.
How much exercise to do in menopause?
Exercise, whether you’re approaching perimenopause or embracing life post-menopause, is a non-negotiable for the many benefits it brings. NHS guidelines recommend at least 150 minutes of moderate-intensity (exercise that raises heart rate, makes you breathe faster but leaves you still able to speak ) - or 75 minutes of vigorous-intensity exercise every week for anyone going through menopause.
Whatever your preference - from strength and resistance training to cycling, swimming, skipping, brisk walking, and even energetic gardening or housework – the options are as diverse as your symptoms, just get started. For anyone new to exercise and daunted by the thought of 150 minutes, start being active for 10-15 minutes a day and build up from there. Whatever you choose, your body and mind will benefit.
We’ll leave the last word to Tracey “given how extreme life can be, for me exercise is a game-changer”.
How about changing your game?
August 2023
Please consult a doctor or other medical professional before starting an exercise programme.
