Exercise and menopause

I do some cardio everyday but I need to do more weights … it’s good for preventing osteoporosis
I just do 25mins on the spin bike everyday… it also really helps with my mood x
Start off slowly and build up. Do you have a gym close by ? They can give you advice re your goals and what is best for you maybe ?

I had to totally alter how I worked out when I started menopause. I lift weights/ weighted HIIT 5 days a week but its only 20 ish minutes every day. Its also about altering what you eat and when, look up hormone balancing diets. Again I've had to change my eating g habits totally to crack the pooch I'd gained. X

What’s weighted HIIT? Thank you for then advice Ruth and Rebecca

High intensity interval training with weights so between 10 and 20 minutes. All workouts have alternative moves and you can start without weights or just use tins of beans for some resistance. Consider looking at Kari Pearce, Heather Robertson and Melissa bender all on you tube x

Our M-brace The Change factsheet on exercise in menopause might be helpful:
https://drive.google.com/file/d/1T5zir137MIxo_3u9VeI4k8tqc2VXvoPS/view?usp=sharing
❤️

I bought an exercise bike (cheap one!) and it really helps keep the weight down. I do an intense 20 mins a day.

That’s good Helen, can we ask what your diet is like if you don’t mind

Pretty healthy with the odd lapse! Porridge and fruit for breakfast, lunch is usually open sandwiches with a wheatfree bread I make (all nuts, oats, seeds and grains.. its delicious!) and then salmon/pasta/Hallumi/baked potato and salad or veg curry or steamed veggie roast dinner. I really work at doing the fruit and veg 5 portions daily. I had put on a stone since I had my hysterectomy but its coming down.. slowly.

I started really slowly with the bike, as it was during chemo and just worked up from 2 minutes (that was all I could manage at first) and now cycle 15k most days. I have problems with my joints with the latest treatment i am on and so walking hurts, but cycling is absolutely fine. The joy of the bike is you don't have to leave home to do it and so it is literally 20 mins of your day.

I workout at least 5 days per week and I love it. Since starting Beachbody last year, I have lost 25lbs and it has stayed off, even after taking a long break after my surgery. There are so many different workout programs, it really changed my life! If anybody has any questions about it, let me know 😀

Where do you do that Tanya

Wow Helen well done you. It’s the starting it 😂

Hi Ann I’m post menopause 10 and a personal trainer. First make sure you do not have any bone deficiency before weight lifting. Cardio won’t stress the body if you’re working within your limits of just uncomfortable in intervals. Great exercise post menopause is dance, Pilates, kettle bells, band work, yoga, outdoor walking, swimming, anything that makes you feel good. Strength and conditioning should start with body weight, and progress to bands, then bells. If you want to drop lbs, intermittent fasting and outdoor cycling can really help. I got a tricycle as didn’t trust myself on a bike. Best decision ever and so much fun.

Thank you Jane. I am so confused . I was lifting weights about 3 months ago. Did you experience weight gain ? That’s what effecting me the most

I’ve gained weight in lockdown, not attempted losing yet but it is harder as we age & especially post menopause. Weight training may see an increase in weight but tape measure will give true indication. Work on mobility, stability and flexibility. We’re all heading for a fall in old age that means lying helpless for 6 hours or more waiting for an ambulance, weight won’t matter but your ability to stay upright will be invaluable. We hang on to weight when we carry other burdens so mindfulness can be great to let go off excess mental baggage and the weight could well follow.

amazing! good for you girl

I highly recommend reading “The Next Level” by Stacy Sims. It’s so great

I sent you a DM 😀

You all sound so fit! Good on you all 😀

I lift weights 4 days a week and do cardio one day a week. I am also gaining weight. It is so frustrating. I went to the doctor 2 weeks ago and she seems to have no answers for me. Because of my mood swings and depression she recommended medication, but the side effects are weight gain. Why would I want to gain more weight? Thats part of the reason I'm depressed!!

What did the doctor recommend you take Alison

My menopause caused lack of sleep, anxiety, anger I had a very understanding junior doctor who was male, it surprised me and he suggested the dual HRT ( I tried several hrt before I found the one which agrees with me)
Prior to this, I was given antidepressants, sleeping tablets but they didn’t help!

With you getting older and going through the menopause loosing weight is more difficult as your metabolism slows down.
Start of with changing eating habits aswell as exercise.take smaller portions,eat things you like but in moderation,I found it easier changing size of plates from dinner plate to side plate,mentally you need to be strong enough to do this or its doomed from the start,drink plenty water as it fills you up so less hunger pains,your not on a diet your healthy eating,some fruits are loaded with natural sugar so be mindful with them Grapes,apples etc. Bananas are great for potassium for energy and anxiety.
Exercise ;start small like a brisk 20 min walk,if you have stairs go up nd down 5 times and increase over a week,go on YouTube nd type in exercise for woman and menopause. There is lots of ways you can do this just don't make it a chore. Good luck.

I too have gained weight and increased dress sizes, am just back from holiday and am so unhappy with myself. I tend to live on coffee during the day and will eat a meal at night, all cooked from scratch and use low fat ingredients, so not my diet I don’t think. This started because of unexplained pain and being put on painkillers and lost a year of my life not moving much and when I did was slow, have to watch what I do otherwise can loose a day or two if I push myself too hard or am having a good day. I am thinking about starting yoga or Pilates but lack confidence to physically go and no one to drag with me ☹️ am not sure if there’s any good apps that will keep me motivated, any recommendations?

I had read that if the hormones are off no amount of exercise will help. Also rjere are specific type of exercise we need to do and avoid. Any advice?

Hi Laura, in my experience it does take longer to shift any weight, but it is possible. I have taken the approach of not stressing too much about the weight and just concentrating instead on doing things for my health. That means 20 mins exercise a day and eating lots of fruit, veg and just healthily. I also drink a minimum of 2 litres of water a day. If I get really hungry I eat fruit and porridge as that staves off hunger for quite sometime. Alcohol really doesn't help the weight loss.. if I don't drink the weight comes off much much easier!

The thing with weight gain and the older you is 1 or 3 meals a day doesn't make a difference its what you eat, your system would be beneficial to 5 small snacks a day,a little exercise if you lose alot of weight too soon your more likely to fail.buy your self a nice dress or a beautiful top but 2 sizes smaller than what you are and give yourself motivation with this. It doesn't happen in days but weeks.find a friend to buddy system you so you are more likely to lose weight nd gain confidence.
You will soon be wearing the beautiful special clothes on a day out.
I was a size 10 in 2008,I broke my back and going through menopause and HRT double dose,I was size 24 18 1/2 stone.i have lost 1 stone in a month with self discipline and I never went to 🏋️‍♂️ 💪 gym.
I am a trained counsellor you wouldn't believe how many woman feel the same as you.
Good luck.