The number one killer of women globally is cardiovascular disease. Not enough emphasis is put on heart health for women, and few people know that there is an overall increase in heart attacks among women about 10 years after menopause. Considering the average age of Menopause is 51 and the life expectancy of women is currently 81-83, we want to ensure as many women as possible can maintain their health and vitality for those 30 years.
In order to maintain heart health, cardio can be a useful tool because aerobic exercise strengthens the heart and improves circulation. There are many different types of cardio and varying intensities; each plays a different role.
Walking is the most underappreciated form of cardio. Often, when somebody mentions cardio, the image of hours of gruelling endurance on the treadmill is conjured up. Getting more time simply by moving your body, using the car less, and getting steps in can radically improve your health. Going for a walk with a friend so you also get the benefit of connection, or on your own to enjoy nature and some time alone, you all reap the benefits.
We can also take early steps towards prevention by incorporating plenty of whole foods, grains, fruit, and vegetables into our diet. Fibre has a positive effect on heart health and is known to lower blood pressure and lessen inflammation, which will benefit health overall.
Some people love cardio and enjoy the high they get from physical exertion and the mental health benefits, especially if performed outside, which can be great for elevating mood and reducing stress.
– “Drawbacks” (in reference to cardio)
Nevertheless, cardio is a stressor to the body. We want to make sure that we are not overloading the body (and mind) with stress, particularly at this stage of life. How much and how we view cardio has an impact. For example, if a woman hates running and sees it almost as a punishment, this will cause her body to go into a state of fight or flight, and not only is the act of running itself stressful, but the anticipation is adding to her troubles.
Many of us who are now going through Perimenopause or are post-menopausal were conditioned, growing up, into believing we must do cardio to maintain a healthy weight. That weight, or number on the scale, was a governing factor, and it was often below what would now be deemed healthy. I regularly see women who underfuel and over-cardio, leading to osteoporosis, osteopenia, muscle loss, low energy, low mood, and libido.
– “Benefits of strength training during menopause”
I would say it is more than a benefit, it is a non-negotiable. Strength training builds muscle, bone density, and resilience.
In women over 45, osteoporosis accounts for more days spent in hospital than many other diseases, including diabetes, myocardial infraction, and breast cancer. 28% of women who break a hip will die within a year, often from a subsequent fall and fracture. In order to mitigate this, you need muscle… hence strength training.
It is also great for stress relief: the focus required when learning a new skill or training with heavy load means you are going to forget about the list of emails and jobs you have and focus on your balance (a key vitality marker) and moving that weight with good form to maximise efficiency and safety.
It is the greatest confidence builder I know. Discovering how strong you actually are is incredibly empowering and satisfying. Both my private clients and the women I coach at Lift Studio London leave the gym feeling happier, brighter, and genuinely pleased with their achievements. One of them has a goal to be able to deadlift her husband!
Nutrition certainly goes hand in hand with muscle building. We’re not talking ‘bulking up’, we’re talking maintaining a healthy amount of muscle to move through the rest of life with ease and joy. Including an appropriate amount of protein, carbs, fibre, and healthy fats in your diet will not only make you feel great but it will also enhance your performance and results. For a simple pre-workout boost, I recommend a pouch of FiiHIi as fruit is terrific prior to training. Sending the glucose straight into your bloodstream where you need it. The pouches are convenient and packed full of real nutrients. Post-training, the focus needs to be on protein and simple carbs to replenish the glycogen in your muscles.
The icing on the cake would be the aesthetic result of strength training. The ‘toned’ look that so many women desire is down to having sufficient muscle. Lifting burns fat and builds muscle, so you end up with a sculpted appearance.
– “Drawbacks” (in reference to strength training)
There are none! Provided you train with good form, start in accordance with your current capabilities, and build your strength gradually, you will only see and feel the benefits. It is possible to train around injury, if you have someone to guide you through this, but never endure the pain and train through injury.
– “What happens during menopause – changes to the body/hormones, how this impacts how you respond to exercise, and what you need to negate negative impacts on joints/muscles and bones.”
During the 4-12 year period of Perimenopause, oestrogen levels fluctuate and ultimately decline.
Sarcopenia, the degenerative loss of muscle mass and strength, is an issue of the ageing human body, and while both sexes are affected, Perimenopause is a time when muscle mass can decrease at a significant rate. Muscle tissue is metabolic. With less muscle, the body is more likely to store visceral fat, which increases the risk of diabetes and often leads to weight gain. Oestrogen also has protective benefits for connective tissue tensile strength, healing, and ability to take load, so when that supply declines, collagen regeneration also declines, leading to tendon stiffness, resulting in joint aches and pains that so many experience.
Furthermore, many people begin to suffer from lower back pain. The reasons for this include increased BMI, weaker muscle tissue, and poor sleep, which can trigger a vicious cycle of risk and injury.
If you’re new to strength training, you will see and feel the benefits very quickly – yes, even over 50. It is never too late to begin. Learning a new skill improves brain function, and moving physically elevates mood.
Remember to rest. More is not always more, and the rest days are just as important as training days. Your muscles recover and build,d and, going back to the beginning, whilst we need some stress, we need the balance to keep your nervous system regulated.
Fuelling yourself correctly will enhance your progress and your hormonal response. Many Menopause symptoms simply disappear with the correct food combined with strength training. I practise it myself and see it in my clients every day.
Menopause is the beginning of what could be the best time of your life – Your Part 2. By incorporating regular strength training, some cardio, and solid nutrition into your life, you can feel great and stay great, and you get to design the rest of your fabulous life!
Studies and References
- Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms and Approaches Danyang Tian, Jinqi Meng
- Low back pain in women before and after menopause’ Kozinoga et al 2015
- Do Slumped and Upright Postures Affect Stress Responses? ‘ Nair et al 2014
- osteoporosis.ca/about-the-disease/fast-facts/
- https://www.osteoporosis.foundation/facts-statistics
