menopause masterclass

How should I exercise in menopause?

May 19, 2024

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This is one of the most asked questions when it comes to menopause. I spoke with Lavina Mehta to explore the importance of exercise during menopause. Lavina Mehta, MBE, a personal trainer and wellness coach, shared her valuable thoughts and personal experiences on this matter.

Exercise: A Mental Health Booster

Lavina emphasizes the profound impact of exercise on mental health, especially during menopause. Exercise isn't just about looking good; it's a powerful tool for feeling good. It releases endorphins, those feel-good hormones that instantly uplift our mood. This mental wellness aspect is crucial during the menopausal transition.

Protecting Bone Health

Another key area where exercise plays a vital role during menopause is in maintaining bone health. With the increased risk of osteoporosis postmenopausal, incorporating strength training into our fitness regime is essential. Lavina suggests starting strength training as early as 30 to keep bones strong and reduce the risk of fractures.

Combating Muscle Mass Loss

Lavina highlights - the loss of muscle mass, sarcopenia  - that accelerates during menopause. Strengthening muscles is not just about physical appearance; it's about maintaining independence and functionality as we age. Building muscle mass is also crucial for metabolic health, aiding in weight management.

Don’t Have Time To Exercise?

Lavina spoke with me about integrating small, manageable bouts of physical activity throughout the day. It’s particularly effective for those experiencing menopause symptoms like joint pain or sleep disturbances. These bite-sized exercises can include simple stretches, mobility work, or strength training, making fitness more achievable and less overwhelming.

Cardiovascular Health and Reducing Chronic Disease Risks

Heart health is very important during menopause, with heart disease being a major concern for women post-menopause. Regular cardiovascular exercise, aligned with recommended guidelines, can significantly reduce the risk of heart disease and other chronic conditions like diabetes and even Alzheimer's.

The Power of Positive Thinking

Lavina is all about keeping a positive outlook on exercise during menopause. She believes in thriving through menopause and encourages women to view this phase of life optimistically. Exercise is not just about combating menopausal symptoms; it's about embracing a healthier lifestyle that enhances overall well-being.

Lavina's message is empowering: start small, stay consistent, and recognize the immense benefits of exercise during menopause. For more insights and tips on navigating menopause, including how to effectively incorporate exercise into your life, check out our full Menopause Masterclass series.

Disclaimer: This blog is for educational purposes and is not intended as a substitute for professional medical advice. Always consult with a healthcare provider for personalized medical advice.

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