Right, let’s have a proper chat about something that’s been on my mind lately: staying active during perimenopause and menopause. If you’re anything like me, you’ve probably noticed that your body has suddenly decided to go completely rogue. One minute you’re fine, the next you’re stripping off layers like you’re preparing for a polar plunge, except you’re just in Tesco.
But here’s what I’ve discovered: regular exercise has become my secret weapon in this hormonal battlefield. And before you roll your eyes and click away, this isn’t going to be one of those preachy posts about how you need to transform into a marathon runner overnight. Promise.
Why Exercise Actually Matters Now (Even When You’d Rather Not)
I discovered that I actually enjoyed exercise when my brother was diagnosed with leukaemia. Exercise didn’t just help me physically, helping me lose over five stone overall, but also helped me deal with so many things mentally too. Despite knowing its benefits first-hand, do I always feel like exercising?
No, is the answer.
Did I feel like it any more-so when perimenopause kicked in?
Even less so, is the answer to that.
When I first started experiencing perimenopausal symptoms, the last thing I wanted to do was exercise. Between the fatigue, mood swings, and general feeling of “what on earth is happening to my body?”, putting on trainers felt like climbing Everest. But here’s the thing: movement has genuinely helped with almost every annoying symptom I’ve experienced.
The science backs this up too. Regular physical activity helps:
- Reduce those dreaded hot flushes (yes, really!)
- Improve sleep quality (goodbye 3am wake-ups)
- Strengthen bones (crucial when oestrogen takes a nosedive)
- Boost mood and reduce anxiety
- Maintain a healthy weight when metabolism slows
- Keep your heart healthy
What Actually Works: Finding Your Groove
You don’t need to become a gym bunny overnight. Here’s what’s been working for me and other women I’ve chatted with:
Walking: The unsung hero of menopause fitness. A brisk 30-minute walk does wonders for clearing brain fog and lifting mood. Plus, it’s free and you can do it in your lunch break.
Strength Training: This was a game-changer for me. Lifting weights (even light ones) helps maintain muscle mass and bone density. I started with resistance bands and YouTube videos in my living room. No intimidating gym required if that kind of thing doesn’t float your boat.
Yoga: Brilliant for flexibility, balance, and managing stress. Some poses specifically help with menopausal symptoms. Child’s pose has become my best friend during particularly rough days.
Swimming: Now, as a scuba diving instructor and Tec diver, you know how much I love the water. Being in it, on it or under it, I’m happy. Swimming is a low impact, full-body workout that’s wonderfully cooling when you’re having a hot flush. My health club has become my sanctuary.
The Protein Piece of the Puzzle
Here’s something I wish someone had told me earlier: our protein needs actually increase during menopause. As oestrogen declines, we lose muscle mass more quickly (charming, isn’t it?). Getting enough protein helps maintain muscle, keeps you feeling fuller longer, and supports recovery after exercise.
This is where I’ve found having a good protein powder incredibly helpful. I recently discovered Naked Whey, which has just launched in the UK. What I appreciate about it is that it’s simply grass-fed whey protein with nothing else added – no artificial sweeteners or mysterious ingredients I can’t pronounce. I chuck a scoop in my morning smoothie with some berries and spinach, and it keeps me going until lunch without the mid-morning energy crash.
The grass-fed aspect matters too. These cows roam freely and eat their natural diet, which means the whey contains more beneficial nutrients like omega-3s and CLA. Given that heart health becomes even more important during menopause, every little helps.
Making It Stick: Real-Life Tips
Starting is the hardest part. Here’s what’s helped me maintain an active lifestyle:
- Start small: Even 10 minutes of movement counts. Don’t overwhelm yourself with ambitious goals.
- Find your tribe: Whether it’s a walking group or online community, having support makes everything easier.
- Track how you feel, not just what you do: I keep a simple diary noting energy levels and mood after exercise. The pattern is clear: I always feel better after moving.
- Be flexible: Some days you’ll feel like Wonder Woman, others like you’ve been hit by a bus. Adjust accordingly.
- Prepare for the heat: Dress in layers, keep water handy, and don’t be embarrassed about needing to cool down more often.
The Bottom Line
Staying active during menopause isn’t about achieving some impossible fitness standard. It’s about finding what works for your changing body and doing it consistently, even when you don’t feel like it. Some days that might be a power walk, others it might be gentle stretching in your pyjamas.
The combination of regular movement, adequate protein, and a hefty dose of self-compassion has made this transition more manageable for me. Yes, menopause is still challenging (understatement of the century), but I feel more equipped to handle whatever my hormones throw at me.
Remember, we’re all in this together. Your body might be changing, but you’re still strong, capable, and deserving of feeling your best. Now, if you’ll excuse me, I’m off for my morning walk before the hot flushes kick in. See you out there!
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