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I recently (as of this writing) attended a lecture about the best health and fitness tips for women in menopause. This lecture was given by physical therapists and for physical therapists. I learned some really good information, some new information, and I wanted to share that with you.
Often in menopause women gain weight at an increasing pace. They have menopausal symptoms including fatigue, insomnia and hot flashes, which make fitness and health even more challenging, but this information is really helpful for those things, too.
Cardiovascular Fitness Training In Menopause
Focus should be on sprint or HIIT (high intensity interval training) rather than long, slow cardio
This helps metabolism and because in menopause you will need more recovery time
This type of training may also help with hot flashes--bonus!
I don't know exactly why this is, but we will take the good news
Aim for 8-30 second sprints with a 12-20 second rest period
Do this 6-8 times to complete one set
Repeat for 3 sets
Do this training twice a week
Strength Training in Menopause
Women need to lift heavy!
Heavy weight lifting improves muscle and bone strength
Aim for 85% of 1 rep max
This translates to: 1-4 reps should fatigue you, otherwise you are not lifting heavy enough
Aim for 4 sets of 1-4 reps
If you are using a weight that you can repeat for 10-15 reps, that is not heavy enough! Lift heavier!
This will take some time to build up to this if you are not used to lifting weights. Hire a trainer, take a class, work with a physical therapist to get you to where you can do this safely. We don't want injuries to set you back.
You will not get bulky if you lift heavy weights as a female
2-3 weight lifting sessions per week
Bone Health
You can build bone even in menopause
Previously it was thought that you stop building bone in your 30's and you can only prevent bone loss after that, but now research shows you can reverse bone loss.
How to build stronger bones:
lifting heavy weights
jumping
impact exercise like running
walking is not enough to build bone strength
yoga, Pilates, swimming and cycling are not enough to build bone strength
these are all good exercises to do, but they will not help build stronger bones
Jumping for 10 minutes 3 times a week helps build stronger bones
If you are afraid to jump because of bladder leakage, see a pelvic floor therapist
Start with my free bladder class to learn more
Nutrition in Menopause
Eat!
Most women are undernourished
diets don't work for weight loss in menopause
keto, intermittent fasting, etc have not been shown to help women lose weight
Be sure to eat enough protein
After a workout women in menopause have a 30 minute window to replace their protein (men have a 4 hour window, not fair, I know)
It is recommended to eat 30 grams of protein within 30 minutes of finishing exercise
Stay hydrated
Water is not enough for active women in menopause
You need electrolytes in your hydration at about 3-4% of the total solution
Recovery in Menopause
Menopausal women need more recovery after activity
Aim for 7-9 hours of sleep
Combine the exercise recommendations into one fitness routine so you have recovery time in between
This is one reason sprint or HIIT exercise is recommended, so you have more recovery time
Get Help From An Expert
Consult your doctor or primary care provider to get baseline health testing and recommendations prior to starting
See a physical therapist to help with any injuries
See a pelvic floor therapist if you have bladder leakage, prolapse, or pelvic pain that is preventing you from doing any of the recommended exercises
Work with a personal trainer or fitness instructor who can help create a program for you that includes these elements and who can coach you through them safely.
Start slowly if you haven't been exercising and build up to doing these things
Conclusion
I am really passionate about helping people age gracefully and live well during their years on this planet. I want to help women with their bladder issues and pelvic problems, so they can do the things they love and stay healthy. I see too many women not doing the exercise they want to do, or know they should do, because of bladder leakage, and this is a problem. If bladder leakage is holding people back it is going to affect other aspects of their health, such as muscle weakness and bone loss. I have seen too many elderly women fall and break their hip and then it is a slow decline from there. Lets start early, or now, in life to fix your bladder and pelvic issues so that you can live your life to the fullest.
You can take my free introductory bladder master class here.
Set up a free phone consultation to find out more about how I can help you individually.