In one of my recent articles, I talked about menopausal weight gain and how to manage it and we all know that exercise is a great way to manage weight…
As a Personal Trainer and Hypnotherapist, I have created a package that combines both of these to help you lose weight and keep it off by giving you a daily routine you can stick to and enjoy.
One thing I would say (and hopefully you will agree it’s a good thing!) is that exercise is just a small part of our weight management toolbox..
Even Joe Wicks has a poster on his wall, on some of his exercise videos, that says ‘You can’t out train a bad diet’ and that’s true.
I would say weight management is 20% exercise, 60% diet and 20% mindset work. This is the combination I use in my Weight Management Program. So, if exercise is only worth about 20% then you don’t have to sweat (pardon the pun!) too much when deciding what’s the best activity to do!
Having said this, regular exercise is crucial for maintaining good health, which is why I recommend it to people who don’t need to lose weight. It’s a good thing to do for overall health and wellbeing and it has a load of positive benefits. I am lucky to be one of those people who love to exercise and I feel horrible if I miss a session, but if you’re one of those people who hate exercise and are worried about having to start a regular routine to manage your menopausal weight gain, don’t worry, I’ve got you!
So , what is the best routine for you, if you’re in the middle of menopause?
My first recommendation is, what do you love to do? Do you love dancing – do that! Even if it’s just dancing around your living room for half an hour 3 times a week! Love nature? Go out walking – try and do your 10,000 steps a day and quicken your pace each week – if you feel slightly breathless but could still hold a conversation, while walking, then you are in the fat burning zone.
All of the above are great ways to get your heart rate up and that takes care of the cardio component of your exercise routine.
The most important exercises to do though are resistance (weight training) exercises. You can do this by lifting weights at home, or at a gym. If you are new to this, I would recommend going to a gym first to get used to the safety aspects and get a routine created for you. You can also use bodyweight resistance such as squats or press ups or resistance bands. Resistance training is crucial for keeping bones strong, as bone strength can decrease during the time of the menopause. It also reshapes your body so you feel more confident. It can help you lose inches and tone up flabby bits! I love it and I’m sure you will too!
Yoga is great too – it can be quite a sweaty workout if you do vinyasa flows or ashtanga yoga – it’s not all about slow stretches and deep breathing! I’ve been lifting weights for years, but it was yoga that strengthened and toned my arms the best – it’s great for releasing stress too, which can help keep that fat off your abdominals!
Whatever you do, try not to stress to much. I would recommend at least one cardio, one resistance and one yoga or flexibility session per week. This should be manageable without stressing you out too much. This should also be enough if your diet is healthy. If you want to do more exercise, because you enjoy it, that’s great too!
Keep coming back for more hints and tips! I’d love to hear how you get on – drop me a comment below!