Menopause and Fitness

When menopause happens, things change. A LOT of things changed for me, including how my body responded to exercise. I’ve been working out regularly since my 20s I’ve always been fit and healthy for many years. I was a fitness instructor and trainer. I also taught Pilates for me working out was fun not a chore in my 40s. I joined the YMCA and discovered suspension training. I learned to play tennis and joined a ladies league. I was moving and active every day, I always felt great during and after exercise it has always been a huge part of my life, but when menopause hit my relationship with exercise began to change.

I noticed I was losing mobility in my hands. I was at the Y taking one of my favorite classes, body pump when I came time to do push-ups near the end of class I couldn’t do them. My hands would not flatten out enough to support my body , my fingers stayed bent. I became frustrated and self-conscious. The instructor suggested modifications try using a set of weights as handles. My joints were in so much pain. I couldn’t even do that. She then suggested doing push-ups with clothes on the mat. Are you kidding me with my arthritis and swollen joints I couldn’t even make a fist let alone put the entire weight of my body on them , the instructor couldn’t believe that there was no way for me to perform the push-ups. I couldn’t explain it enough for her to understand she was incredulous. I was embarrassed and upset. After all I had been a personal trainer and fitness instructor for most of my 20s and 30s I still worked out almost daily. I played tennis three times a week. I was not a wimp who didn’t want to do the exercises . I physically could not do them sadly this caused me to avoid the gym and fitness classes for a short time

In 2017 a new fitness studio opened near our neighborhood my husband and I joined together. They only offered one hour group fitness classes using a combination of treadmills and free weights. These classes were intense. I still had arthritis in my hands and breast, so I was limited and what I could do  Push-ups were not going to happen, but I did what I could. I begin to lose mobility in my shoulders. I discovered that this is a common symptom of menopause. I couldn’t lift as much weight as I used to. There were several times that I injured my shoulders from lifting too much weight. I learned that inflammation during menopause can cause swollen, painful joints, and shoulder mobility issues. Well, I knew that working out was important for my health my joint pain and fear of shoulder injuries made my workouts far less enjoyable than in my younger days on top of this sudden weight gain attributed to the onset of menopause, despite working out more intensely and more often than ever caused me to feel completely demoralized my workouts became drudgery. I was miserable, but I didn’t give up on movement I kept trying.

Intermittent fasting plus workout equals feeling fantastic.

If you’ve read my previous blog post, you know that intermittent fasting change everything about menopause for me not only did intermittent fasting. Take away my hot flashes, night sweats, and insomnia. It reduce my inflammation and swelling in my joints I can do the push-ups now! 

Along with being able to flatten my hands on the floor and bend my wrist to do the push-ups. I can do just about everything I used to do before menopause. I can lift weights use the TRX suspension trainer handstand do jump, squats, bike, run, and all the things and I feel fantastic. I’m not tired during my workouts or have so much joint pain that I dread my workouts now at 53 as of this I look forward to exercise because I feel great during my workout and after , I’ve always known that exercise is an integral part of a healthy life, but I didn’t realize just how important it is for aging women to keep moving and lifting…

The benefits of exercise during menopause and beyond

One muscle mass preservation.

Lifting weights, suspension training, or any other kind of resistance training helps to maintain muscle mass which declines with age keeping muscle mass helps with metabolism and overall health 

2 heart health

Lowers blood pressure and improves cholesterol levels.

Three strength equals longevity.

I saw a graphic that scared me into exercise submission, a cross-section of two thighs, one of a 25-year-old and one of a 75-year-old I’ll just leave it here for you… 

The great news is that we can build strengthen muscle well into our 70s and beyond; in fact, five strength is the number one indicator of longevity if we can quickly and easily stand from a seated position and walk to where we need and want to go we can maintain our overall health 

Bone health

Weight-bearing exercise, jump training and walking helps reduce the risk of osteoporosis.

Mental well-being.

Releases, endorphins improves mood and support sleep

Dear reader this is just a shortlist of the benefits of exercise whether you are in your 40s or well into your 80s, you must start today. You can do something today even if it is to simply walk to the corner and back , set an appointment with yourself or a friend to start moving every day yourself to try something new: find a virtual trainer try a class at the YMCA or join a local running or walking club if you are inexperienced with lifting weights consult a trainer to help you with a workout plan or try a group fitness class if you are suffering from APs and swollen joints consider intermittent fasting during the week. This could help decrease the pain enough for you to be able to move more and enjoy exercise again , I look forward to hearing about your exercise journey. My hope is for you regardless of your age to be strong, bodied, independent and physically capable capable to do all the things that bring you joy in your life set a goal big or small and start working toward it today

To your health,

Jennifer Kaye