As you head into your 40s, the exercise that suited your body in your 20s and 30s may no longer work or give you the results that you want for the effort you’re putting in. Your body is changing and you need strategies that suit it.
As much as it’s nice to defy ageing, we can’t get away from a few simple facts:
It’s also a time where we can feel like we need to start slowing down a bit as our energy levels and recovery ability changes. Between your career, family, and friends in your 40s, exercise can fall further down the priority list.
But this is not the time to slow down and just do low-intensity exercise. When it comes to exercise, we need to increase the activity level that is going to help us live a long and healthy life. We also need to start making more informed decisions when it comes to working out and recovering.
The key is to start to get a good balance now: to focus on some of those areas that may already need a bit of attention. These include:
– Weight-bearing exercise. This not only helps us tone up but it keeps us strong and helps bone and heart health. This is because you are also getting a good cardio workout and the mechanical stress from weight-bearing exercise also improves bone condition.
– Focus on your balance as that’s a major area that worsens as we age.
– Include self-care and restorative movement like yoga. This will also reduce the stress hormone CORTISOL, which lays down FAT AROUND your MIDDLE, and brings a little calm to a busy daily life – AS ESSENTIAL AS THE MOVEMENT!
– Include pelvic floor exercises: your pelvic floor muscles naturally thin as oestrogen levels fall in your 40s. These muscles are slung like a hammock at the base of your pelvis, supporting your bladder, womb and lower bowel. Pelvic floor exercises can strengthen these muscles to reduce the chance of stress urinary leakage (for example, when coughing or sneezing). Address any problems now!
And of course, take some time to breathe, stretch and mobilise the whole body at the start and finish of any exercise you do to address flexibility.
If this sounds like a lot, remember I’ll be talking in depth about how our bodies change as we head towards peri-menopause in terms of movement and exercise in our Thrive in Perimenopause workshop on Wednesday 3 July, 7.30-9pm at Hixon Green. I’ll be joined by nutritionist, Josephine Cobb, who will be discussing the different hormones involved in peri-menopause as well as how those hormones impact the mechanics of the body, the most important vitamins and minerals to include and what foods/drinks to avoid.
Tickets are available here: https://tinyurl.com/y4mbwxjh
And if you would like a day to reset and reconnect with your body then join me and Tara Lavelle for our Peri-menopause: reconnect & reset one-day retreat on Sunday, 21 July, 10am-4pm, at the Health Living Company, Hove.
Take a day to delve deep into your peri-menopause journey. We will guide you through the day where you will learn about how to empower and support yourself through this important life stage. You will learn how to strengthen your core and pelvic floor, you will make a tailor made hand cream and learn about some key essential oils to help with difficult symptoms, you will take part in a creative activity and then end the day with relaxation techniques for your core.
A nutritious, gluten and dairy free, hormone balancing lunch, will be included.
We aim to send you home equipped with empowering tools to support you through the peri-menopause. You will also take home your hand cream and a goodie bag. This workshop is suitable for peri-menopausal women and menopausal women who are still experiencing signs and symptoms of the menopause.
Tickets are available here: https://tinyurl.com/yydqmzxp