So you’re at that age when you start to recognize small changes in your body that are affecting your day-to-day life. Or maybe the changes are not small at all. Your metabolism has slowed, your sleep is irregular, and hot flashes are more prevalent. Menopause affects women differently. But if you want to minimize the disruptions these hormonal changes will make on a daily basis, here are some suggestions.
Exercise
If you do not exercise currently, explore some options that could interest you. A gym, Pilates studio, personal trainer. How about something you enjoyed when you were younger? Swimming, biking, yoga? An online practice? Remember to start slow, let your body, muscles, and joints get used to the activity.
Consistency isimportant—set time aside every day for some activity. Keep it simple and sustainable.
In addition to the cardio for your heart, strength training is essential for all women regardless of age. Again, start slow. Warm up muscles and joints before you use weights. Doing a short session of cardio before your strength training to elevate your heart rate= burning more calories. As you incorporate weight training, remember to increase your repetitions before you increase the weight you lift. Give your body time to recover 24-48 hours before you use those same muscles again. Listen to your body. Don’t work through pain, and if something hurts while doing an exercise:STOP.
With small hand weights, you can do strength training at home, even seated. Curls, raises, even triceps. Keep your posture erect, shoulders back, and your feet flat. If you’re standing, make sure your knees are slightly bent.
Schedule time outside a couple of days a week- walking, jogging, biking. It helps regulate your moods, helps with weight loss, and it’s good for your heart. A short walk after eating regulates blood sugar.
You can’t properly train your body if you don’t fuel it with healthy foods.
Fruits, veggies, lean protein. Less processed food. Avoid eating too much and too late. And avoid too much alcohol.
How to Start: A Sample Week
Day 1- 20 minute walk outside
Day 2- strength training-upper body
Day 3 20 minutes of different cardio
Day 4- strength training lower body
Day 5 20 minute walk outside
Day 6 incorporate both upper and lower body strength training
Day 7 rest/ recover
Would you like more guidance on your health journey? Need some coaching and accountability? Let's work together! Call, or text me at: 908.619.8768. I look forward to hearing from you!
