The Importance of Movement

Episode Transcript

Speaker 1 (00:01):
Hello again, ladies and hopefully gentlemen supportive partners going through
this menopause roller coaster with us. Welcome back. I'm gonna
ask for some grace again because my voice is still hoarse.
But today we are going to talk about moving your body.

(00:21):
We talked about nutrition, and now it's time to talk
about something equally crucial for navigating the yep roller coaster
of menopause exercise. Let's be clear, this isn't about becoming
a marathon runner or achieving a size zero, unless that's
your personal goal. Of course. This is about moving your
body to move your mood, boost your energy, and improve

(00:45):
your overall well being during this significant life stage. Think
of exercise as a multiviemin for your body and mind.
It's a powerful tool to combat many of the unwelcome
symptoms of perimenopause and menopause, from the infamous hot flashes
and night sweats to weight gain and mood swings. It's

(01:07):
not a magic bullet, but it's a remarkably effective strategy
in your arsenal. Let's start with the undeniable benefits. Regular
physical activity can significantly improve your sleep. Those restless nights
tossed and turned by hot flashes. Exercise can help regulate

(01:28):
your body temperature and promote deeper, more RESTful sleep. It's
not just about falling asleep easier. It's about the quality
of sleep you get, leaving you feeling exhausted or I'm sorry,
leaving you feeling refreshed and rejuvenated rather than groggy and exhausted.
I got that backwards. Then there's the mood boost exercise

(01:51):
releases and dorphins, those amazing natural mood elevators that can
combat feelings of anxiety, depression, and irritability companions of perimenopause
and menopause. Feeling down, A brisk walk, a yoga, sex session,
or a dance class can often do wanders for your
mental state, helping you navigate those emotional ups and downs

(02:15):
with more grace and resilience. I cannot imagine what I
would do without my walks. Oh my gosh, they do
me so much good. I've left my house feeling like
I want to literally wring somebody's neck, and by the
time I get back from a twenty minute thirty minute walk,

(02:37):
I feel great. So go out for a walk. Beyond
mood and sleep, exercise plays a crucial role in maintaining
bone health. As estrogen levels decline during menopause, the risk
of osteoporosis increases. Weight bearing exercises like walking, hiking, dancing,

(02:57):
and weight training stimulate both bone growth and help prevent
bone loss, protecting you from fractures, and maintaining your independence
as you age. Don't underestimate the power of strengthening your bones.
It's an investment in your future mobility and quality of life.

(03:18):
And let's not forget about weight management. Many women experience
weight gain during menopause and perimenopause, often centered around the midsection.
This isn't simply about vanity, it's about overall health. Excess
weight can exacerbate existing conditions and increase your risk of

(03:38):
developing new ones, such as type two diabetes and heart disease. Exercise,
combined with a healthy diet, is a powerful tool for
managing weight, maintaining a healthy BMI, and reducing your risk
of these chronic illnesses. So what kind of exercise is
right for you? The truth is there's no one size

(04:01):
fits all answer. The best exercise is the exercise you'll
actually do consistently. Think about some activities you enjoy and
start small. If you haven't exercised regularly in a while.
Don't try to overhaul your life overnight. It won't stick.
Start with short walks a few times a week and

(04:22):
gradually increase the duration and intensity. Listen to your body
and don't push yourself too hard, especially when you're first
starting out. So here are some suggestions to get you
started while walking. Of course, you know that I'm a fan,
Excuse me. This is a fantastic low impact exercise that's

(04:44):
accessible to almost everyone. Start with fifteen to twenty minute
walks a few times a week and gradually increase the
duration and intensity as you feel comfortable. You can incorporate
incline walking for a more challenging workout, or put on
a weighted vest for bone density building. You can buy

(05:05):
these on Amazon. Listen to an audiobook or podcast while
walking to make it more enjoyable. Put on your favorite music.
Then they're swimming. Swimming is another awesome in low impact
option that's gentle on your joints. It's a fantastic full
body workout that improves cardiovascular health, strength, and flexibility. If

(05:29):
you have access to a pool, consider joining a water
aerobics class for added fun and social interaction. Yoga, and pilates.
These practices improve flexibility, strength, and balance, all of which
are important as we age. They also emphasize mindfulness and relaxation,

(05:50):
which can be particularly helpful in managing stress and improving
overall well being. Many studios offer beginner friendly class and
there are plenty of online resources available as well. Strength
training number one, number one, number one most important exercise

(06:12):
I'm so sorry, my computer just fell exercise that you
need to be doing during menopause. Don't shy away from it.
It's crucial for maintaining bone density and muscle mass, both
of which decline rapidly with age. You don't need to
lift heavy weights, actually you do. Start with light weights
or resistance bands, but gradually increase the weight as you

(06:35):
get stronger. Focus on proper form to prevent injuries, and
consider working with a personal trainer trainer at least initially
to learn proper techniques. Dancing is a fun and effective
way to get your heart rate up and improve your
cardio vascular health. It also enhances coordination, balance and mood.

(06:57):
Join a dance class, put on your favorite music at home,
or simply sway to the rhythms in your living room.
Remember consistency is key. Aim for at least one hundred
and fifty minutes of moderate intensity aerobic activity or seventy
five minutes of vigorous intensity aerobic activity per week, along

(07:18):
with muscle strengthening exercises at least two days a week.
Actually that's supposed to be three days a week. Not
too sorry, this is This is the general recommendation, but
you should consult your doctor detailor a fitness plan specific
to your individual health needs and conditions. Please don't be

(07:40):
afraid to mix things up. Variety keeps your workouts interesting
and prevents boredom. Try a different class each week, Explore
different types of exercise and find what you generally enjoy.
Make it a social activity, Join a walking group, take
a fitness class with a friend, or make an exercise

(08:00):
irregular date with your partner. And remember it's about progress,
not perfection. There will be days when you skip a
workout and that's okay. Don't beat yourself up about it.
Just get back on track the next day. Celebrate your achievements,
no matter how small they may theem each step you take,
each workout you complete, is a step toward a healthier,

(08:23):
happier and more vibrant you. Your body will thank you,
your mind will definitely thank you, and you'll be well
on your way to conquering menopause with confidence and a
spring in your step. Beyond the structured exercise, consider incorporating
more movement into your daily life. Take the stairs instead
of the elevator, walk or cycle instead of driving short distances,

(08:47):
and stand up regularly if you have a desk job.
These small changes can make a big difference in your
overall activity levels. And finally, remember to listen to your body.
If you experience pain, stop. Don't push yourself beyond your limits,
especially when starting a new exercise program. The goal is

(09:08):
to improve your well being, not to injure yourself. Menopause
can feel like an uphill battle, but it doesn't have
to be a lonely one. Embrace the power of exercise.
It's a gift to your mind, your body, and spirit.
It's a path towards feeling stronger, more energized, and more
capable of embracing this exciting, if not challenging, new chapter

(09:31):
of your life. Find your groove, remember Stella, find your
favorite activity and start moving your way to a more vibrant,
healthier you. Remember you are worthy of feeling your best
at every age. Thank you all so much for joining.
Get out and get some movement. Next time we are

(09:55):
going to talk about finding your calm. What does that mean?
What does that mean to you? Means a different thing
to everybody, but it's crucial at this time to find
some place to calm. Thank you so much for bearing
with my voice. Until next time, menopause warriors, take care.