Rethinking Fitness Strategies for Perimenopause and Menopause
This is the 2nd of 4 posts this month related to approaching fitness without burning yourself out. In last week’s post, I talked about how ‘less is more’ in terms of ensuring that you can ‘Go Long’ by sticking to a fitness regimen you can do for years to come. This week’s post gets into more specifics around how to build and maintain an exercise routine while going through perimenopause.
Perimenopause brings a whole new game to town when it comes to keeping fit and maintaining energy levels. It’s that tricky time before menopause kicks in full swing, and oh boy, does it toss a few curveballs your way. We're talking mood swings being as unpredictable as socks in a dryer, sleep that's as elusive as a parking spot at Costco on a Saturday, and those delightful hot flashes that make you feel like you're in your own personal summer in Arizona.
Here’s the lowdown: as estrogen and progesterone levels take a nosedive, you might notice your energy does too, and your middle might start feeling a bit more, well, middle-aged. It’s not just you—it’s science. But before you throw in the towel and grab the remote, consider this: exercise isn't just good for your heart and bones, it's a potent antidote to those hormonal roller coasters.
Credit: Realpictures
Strength training is a great way to go, not just as a way to keep those jeans fitting nicely but to shore up your bones, boost your metabolism, and keep those muscles engaged. You want to lift weights that challenge you but aren’t so heavy that you risk injury. Something like progressive overload. And HIIT? Sure, it’s like that quick dip in the ocean—invigorating and effective—but keep it to a sprinkle rather than a flood. Overdoing it will throw your hormones even more out of whack, which is something you don’t need—especially if you’re part of the women in tech or women of Wall Street crowd.
When it comes to keeping your fitness on track during these rollercoaster years, it's not just about hitting the gym hard; it's about hitting it smart, particularly for women over 40.
Rules of the Road
1. Lift, But Be Smart:
You're not aiming to be the next Schwarzenegger, but maintaining muscle mass is key. Get cozy with some weights and focus on strength training that targets major muscle groups. Think squats, deadlifts, and bench presses that challenge you for 8-12 reps. It’s like telling your muscles, "Hey, we’re in this together."
2. HIIT It, But Not Too Much:
High-Intensity Interval Training (HIIT) can spice up your workout routine without taking over. Twice a week tops to avoid overwhelming your body. Keep these sessions short and sweet—20-30 minutes is your sweet spot.
3. Steady as She Goes:
Mix in some Low-Intensity Steady State (LISS) cardio. Walk, bike, or swim your way to improved heart health and weight management. It’s like the comfort food of cardio—good for you without the stress.
4. Bend and Stretch:
Yoga or Pilates isn't just for the zen crowd. These gems are great for flexibility, core strength, and stress reduction. Plus, they're perfect for those days when you feel like moving but not shaking things up too much. Walking is my GoTo for clearing my head.
I know, I know. Some of you probably thought you read ‘Bend and Snap’.
From “Legally Blonde” - 2001 with Jennifer Coolidge and Bruce Thomas.
5. Rest and Digest:
Never underestimate the power of a good chill session. Recovery is crucial, so make sure you're catching enough Z's, staying hydrated, and feeding your body right—especially with plenty of protein to repair those muscles.
Sample Week in the Life
Let’s break it down to a weekly routine to keep you firing on all cylinders:
- Monday: Strength training with a focus on the lower body.
- Tuesday: A gentle 30-45 minute walk or bike ride.
- Wednesday: A quick HIIT session to boost your metabolism.
- Thursday: Yoga or Pilates to ease those muscles and soothe your mind.
- Friday: Upper body strength training—time to flex those arms.
- Saturday: Active recovery with something light like swimming or a leisurely bike ride.
- Sunday: Full rest or gentle yoga to prep for the week ahead.
Note that when you’re doing any kind of exercise, you want to keep the following tenets in mind:
Warm-Up Properly: Begin each session with a light cardiovascular activity and dynamic stretches to prepare the muscles and joints.
Progress Gradually: Start with lighter weights to master the technique first, then gradually increase the weight as strength improves. Emphasis on the word ‘gradually’!
Focus on Form: Proper form is crucial to prevent injuries, especially during perimenopause when joints and muscles might be more susceptible to strain.
Listen to Your Body: Adjust the intensity of the workouts based on how you feel. During perimenopause, energy levels and physical capabilities can vary widely from day to day.
Stay Consistent: Regular strength training can help manage perimenopausal symptoms, but consistency is key. Aim for at least two strength training sessions per week.
Listen to Your Body
Tune into your body's signals. If you're feeling wiped out or your symptoms are flaring up, it’s OK to dial it back. This isn’t about pushing through; it’s about pacing yourself.
Crafting a fitness routine during this phase of your life is about balancing the highs and lows, ensuring you’re staying active without going overboard. It’s about respecting your body’s boundaries and using exercise as a tool to enhance your health and happiness during this transformative phase so you can Go Long.
Navigating the choppy waters of perimenopause can feel like trying to balance on a paddleboard for the first time—wobbly, unpredictable, and a bit of a splashy mess. During perimenopause, your body’s hormone cocktail is getting shaken up, making everything from your mood to your metabolism feel a bit off-kilter.
Most importantly, listen to your body—it’s smarter than you think. If it’s saying rest, then cozy up and chill. Pushing yourself because you feel you have to can lead to burnout, but it doesn’t have to if you’re playing your cards right. Perimenopause might be a bit of a wild ride, but with the right moves, you’ll navigate it like a pro.
As always, please check with your medical team before starting a new fitness program.