Top tips for coping with the menopause

  1. Aim for 10 minutes of warm up instead of the usual 5. As your body gets older it requires a longer warm-up, choose dynamic movements that mimic the exercise you’re about to do. This will reduce the risk of injury and post-workout pain.
  2. Keep up intensity and frequency of exercise. Getting older is not a good reason to slow down! Unfortunately, you probably need to exercise more to keep achieve weight loss, working towards 4 plus hours per week.
  3. The objective is to burn fat and to build muscle without triggering the release of harmful cortisol, which is what can happen if you exercise for long periods at medium intensity — e.g. jogging or pounding away on the treadmill on a low setting. Try building more high intensity interval training (HIIT) into your regular routine.
  4. To keep your skeleton strong and help ward off osteoporosis. make sure you include weight bearing exercise like walking, running or weight lifting. Also minimise the amount of time spend in prolonged sitting
  5. If you mainly do cardio, build in strength training to preserve muscle and maintain your calorie burn.
  6. Focus on achieving a balance it’s not just about burning calories. Your body needs more than just cardio and strength training so try to build in, flexibility, balance, stability and rest. This should include some quiet time for your mind and body to relax and rejuvenate.
  7. Get advice from an expert, a well-designed programme can boost energy levels, maintain muscle tone, build bone density and maintain good fitness levels.

… and to cope with hot flushes

  • Adapt to the weather exercise outside when the areas call or an air-conditioned studio on hot days
  • Exercise in the morning when it’s cooler, this has the added benefit of reducing the risk of low blood sugar at night which is another of cause night sweats
  • Keep well hydrated with cooled fluids
  • Choose breathable clothes, several thin layers make it easy to cool down or warm up
  • Try taking a cold water spray with you to use on your face
  • Avoid caffeine alcohol and smoking which can make flushes worse
  • Try a warm rather than hot shower after exercise

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