Lounge Room Workout: moving through menopause

Posted on 19 October, 2023

How did you go with last week’s spicy Lounge Room workout?

Wednesday 18 October was World Menopause Day, so this week we are shining a light on “moving through Menopause” for our regular Lounge Room workout series.

It is never too late to start exercising.

Did you know women can lose 15 to 20 percent of their bone density in the first five years post menopause? A study comparing pre and post-menopausal women has shown that lean muscle mass reduces by an average of three percent.

Despite all the physiological changes, menopause should not be viewed as a sign of impending decline, but rather a marvelous opportunity to begin a new fresh healthy lifestyle program. A drastic shift. A reset. An overhaul. A new start line.

Did you also know another study has shown higher levels of aerobic fitness at midlife are associated with an 88 percent decreased risk of dementia compared to a medium fitness in women? 88 percent!

On ABC radio’s The Fitness Test segment, Drive presenter, Anna Vidot spoke with me and women’s health specialist Dr Kelly Teagle to put menopause to the fitness test. Here’s a snippet of the conversation.

The main takeaway from the discussion was the importance of strength during midlife (minimum of twice a week), and it’s never too late to start exercising. Something is better than nothing. Start with a small amount, and gradually increase your time and effort as you become fitter.

Here are five advantages of regular movement through menopause:

Heart health.

Exercise increases the cardiorespiratory function. Put simply – during menopause, when your estrogen levels decline, your risk of cardiovascular disease increases. If you exercise regularly, it reduces the metabolic risks associated with declining estrogen.

Reduced risk.

Exercise reduces risk of high blood pressure, heart attacks, and stroke. If you are experiencing decreased estrogen levels as a result of menopause you may be at increased risk of developing hypertension.

Bone health.

Exercise increases the bone mass. Strength training and impact activities (like walking or running, hopping, dancing, skipping, sets of heel drops (think:50 per day!!) can help to offset the decline of bone mineral density and prevent osteoporosis. The chosen weight needs to be quite heavy (80 to 85 percent of the weight you could lift for one rep!).  Approximately it should be four to six repetitions before it is too heavy to lift. Sounds time efficient to me! Do it in your comfy lounge room!

Happy hormones.

Regular exercise is scientifically proven to help reduce stress and improve mood (ahh- hello “happy hormones”).

Reduced hot flashes.

Regular exercise “may” help to reduce hot flashes, thereby minimising the “domino effect.” It depends on which science paper you read – nobody knows you, like you! Everybody’s symptoms are different.

The Her Canberra ACTIVE lounge room workouts are perfect for those women heading into perimenopause, or post menopause. The workouts are time efficient and target the key fitness components during the menopausal transition.  Pilates, pelvic floor exercises, strength, balance and Mild Intensity Interval Training (MIIT), in a circuit type format.  If you don’t have 12 to 15 minutes, or if your function is low, you can break the workout up into two lots of six minutes (morning and night).

You can print this week’s Lounge Room workout here. 

1) Pilates double heel taps- two sets, 10 reps.

2) Pelvic Floor with bilateral vertical arm lift in supine– two sets, 10 reps.

3) Pilates roll up (Level One) –two set, 10 reps.

4) Pilates crisscross (Level One) –two sets, 10 reps.

5) Standing hip abduction/adduction slide – two sets, 10 reps.

6) Single leg calf raises on floor – two sets, 10 reps.

7) Pilates (The Saw) – two sets, 10 reps.

If your menopause symptoms are affecting your energy and lifestyle, and if you need a modified program, let me know – email kirra@capitalhydrotherapy.com.au. Please note that this is generic exercise advice – for those who have specific pain patterns, please see your local Health Allied Health Professional if you are concerned.

Oh – and several studies suggest that women who are physically active after menopause can maintain lower body weight and sufficient lean muscle mass. However, I never like to focus on body weight and image– as exercise provides so much more intrinsic values than an external motivator like “belly fat” (do you agree?).

Can you find 12 to 15 minutes to move today?

Disclaimer

The information provided by Kirra Rankin is for educational purposes only and does not substitute for professional medical advice. Her Canberra advises our community to consult a medical professional or healthcare provider if they’re seeking more specific medical advice, diagnoses, or treatment.

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
• Be active on most—preferably all—days of the week.
• Each week – accumulate 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities.
• Do muscle strengthening and balance activities at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbbells, or Thera bands (all very accessible to anyone who is time-poor).

Love, Kirra.